Chocolate Tart, what a beauty.

tart2

I logged in to the blog yesterday after a really long act of disappearance. I come back with a few strands of white hair in my temples, I blame my job which is the same reason why I haven’t been around for a while. Loving what you do can make you overdo it at times. Taking advantage of the holiday period, I want to update you on what I have been up to in life and in the kitchen. I bring you, a delish chocolate tart that can be made in advance and it is perfect as desert for these busy holidays.

tart7

Also I want to say hi to Simon, who sent me a super sweet hello yesterday after I had a look at what you guys had been up to. It is great to know that I have been missed a little bit ūüôā

I have trying different photographic styles for my photography lately. If you have followed the blog until now it has mainly been a full of light, white background fest. I work with natural light, so getting moody, contrasted images is sometimes a bit of a challenge, so I hope you like these.

tart5

For this cake, which can be made in advance and kept frozen, you need to make some choices before you start.

The base can be made in two different ways, either a pastry dough or with a mix of almond meal and coconut flour. The first one is a little bit more time consuming and the second one is a little bit more difficult to work with due to it being more crumbly but it is healthier. If you want the second version, you can use the base of the cheesecake i published a while ago, here today, i will leave the time consuming version which is a little different.

tart9

Ingredients (serves 8)

85g unsalted butter or coconut oil

2 tbsp coconut sugar

1 medium free-range egg yolks

2 tbsp ice cold water

125g wholegrain spelt flour

For the filling

250g sugar free chocolate, broken into smaller pieces

2 free-range eggs

100ml non dairy milk

175ml double cream

Method

To make the pastry. Mix the butter and the flour in a food processor until it looks like a crumble. Beat up the egg with the sugar and water and add to the flour/butter mixture. Pour into a surface and work into a dough. Make a ball and leave in the fridge for 30 minutes to rest.

_XT13486

Place the cream and the milk in a large heatproof bowl over a pan of gently simmering water. Add the chocolate chunks and stir with a whisker until completely combined.

Take the dough and work it into a thin round shape, line the pastry case with the dough cover with aluminium foil and fill with ceramic beans. Bake for 15 minutes. Remove the foil and the beans and return to the oven for 5 more minutes. Leave to cool in the tin.

Whisk the eggs in a large bowl. Pour onto the chocolate mixture and quickly whisk together. Pass through a sieve while you pour into the cold pastry case.

Bake for 15 minutes in an oven at 180C and then leave in the over for a further 45  minutes. Then take out and cool.

If you prefer a shiny top layer, you can melt more sugar free chocolate and when the tart is cold, pour and spread. To decorate, make a circle with sliced pistachios and rose petals.

_XT13424

Healthy banana bread

_XT19890

Not very popular where I come from, making cakes with things like banana and carrot is not something I did when growing up. Now that I have been living abroad for a while and I have been exposed to many other baking styles, carrot cake is absolute favourite cake.

Only a couple of years a loaf style cake caught my attention in a cafeteria, Banana bread said the sign. The bread part is a ruse, non english native speakers, it’s a proper cake. And a good one too! So I started to search for a good recipe and I ended up at the BBC good food site, which quite frankly has all the answers when it comes to culinary questions. I have since adapted it of course, to a sugar free wholegrain version that is a little bit healthier than the original and absolutely delicious.

This is my take on a traditional banana bread…

_XT19901

Ingredients

  • 285g wholegrain spelt flour
  • 1 tsp bicarbonate soda
  • Pinch of salt
  • 110g butter or coconut or sunflower oil,¬†plus extra for greasing
  • 200 gr birch sugar (xylitol)
  • 2 happy chicken organic eggs
  • 4 very ripe mashed bananas
  • 85ml buttermilk (works as normal milk with 1¬Ĺ tsp of vinegar)
  • 1 tsp vanilla extract

How to..

Preheat the oven to 180C. Mix¬†he flour, bicarbonate of soda and salt into a large mixing bowl. In a separate bowl, cream the butter and birch sugar together until light and fluffy, bear in mind that if using xylitol this won’t happen as with sugar and it will keep being somewhat separated. Don’t worry, it will work out in the over when heated.

_XT19886

Add the eggs one by one mixing well each before adding another, then the mashed bananas, buttermilk and vanilla extract to the butter and sweetener mixture and mix well. Fold in the flour mixture carefully.

Grease a 20cm long loaf tin and pour the cake mixture into it, then put in the oven and bake for about an hour, for the last 20 minutes you might need to cover it with tin foil to stop the cake from darkening in excess. Insert a pick in the middle to know if it’s properly cooked. It should come out clean.

Remove from the oven and cool in the tin for a few minutes, then turn out onto a wire rack to cool completely before serving.

If you like the bananas on top as decoration, cut one in half alongside and place before putting in the oven.

Enjoy!

Fit & Healthy Pumpkin Pie

_XT19778a

Hold my hand and fly with me over the night clouds, look at the ghost and witches running, the vampires and mummies lurking and the werewolves howling to the moon. Technological development means nothing tonight, we are back to being who we really are, we are unleashing our atavistic basic souls.

I hope your Halloween was nice and scary, I would like to share with you a version of the traditional Libby’s pumpkin pie that you can use to make the most of those carved scary squashes leftovers without feeling too guilty.

This spiced, warm delicious recipe has been adapted for diabetics shaping sugar for xylitol and the traditional crust for a rye flour one which is much higher in fibre and of course, wholegrain.

To be honest, the taste was fab and I think you will not notice the difference, but it the difference in nutritional values it’s very substantial.

Ingredients (serves 8)

For the crust

1 1/2 Cups whole grain Rye Flour

1/2 half a tsp salt

1/4 cup margerine

1/4 butter or coconut oil

a splash of cold water

For the filling

3/4 cup granulated sugar

1 teaspoon ground cinnamon

1/2 teaspoon salt

1/2 teaspoon ground ginger

1/4 teaspoon ground cloves

2 large eggs

1 can (15 oz.) Pumpkin Pure or roasted pumpkin 

1 can (12 fl. oz.)  Evaporated Milk

1 unbaked 20 cm  deep-dish pie shell

Whipped cream (optional)

How to…

Butter a 22 cm pie plate or skillet and set aside. In a large bowl, combine the flour and the salt. Add the shortening and butter (or coconut oil) un small chunks and blend with two spoons until the mixture resembles a coarse mixture.

xt19783a.jpg

Add enough ice water to the mixture (a little at the time) while mixing with a wooden spoon until a ball of dough is formed. Pour the dough onto a lightly floured sheet of plastic wrap and form into a ball. Sprinkle with flour the top of the dough and cover with another sheet of plastic. Rolling from the center, roll until the dough is about a half a centimetre thick. Remove the top piece of plastic wrap, turn the dough over and lay onto the pie plate leaving the top  piece of plastic on. Press the pie dough lightly into the bottom and sides of the pie plate. Place in the freezer for at least 30 minutes to overnight.

_XT19804a

In the mean time, mix sweetener, cinnamon, salt, ginger and cloves in small bowl. Beat the eggs in large bowl. Stir in the pumpkin and xylitol and spice mixture. Then start stirring in the evaporated milk.
Take the pie dough out of the freezer and let unfreeze for five minutes before pouring the mixture into it.

_XT19747a

Bake¬†in a preheated oven for 15 minutes at 215C. Without opening the door, reduce temperature to 180¬į C and bake for another 45 minutes or until a knife inserted near the center comes out clean. Let cool on a wire rack for 2 hours. Serve immediately or refrigerate. I have topped it with sugar free whipped cream and caramelised pumpkin seeds.

To caramelise them, just toast them on a pan with a tsp of xylitol and then pour onto a stone worktop to let cool.

 

Mango Parfait & Food Pics

_XT17274

There are very few things that beat the sweetness of a ripe mango. When I was little and globalisation wasn’t yet a thing, we only got local fruit and veg in my region. I am from the north of Spain, so that means a really good assortment of citrus, berries, melons and watermelons, and pretty much anything that grows in my sunny land.

However things like mangoes, passion fruits and avocados where completely unknown, we didn’t even know how they looked like!

_XT17271

My dad on the other hand had to travel to exotic destinations for work and he brought some of those things for us to try when I was about 6 or 7. I remember that the first time I tried a Mango, I thought it tasted like “pine tree”. I was very creative describing flavours but i didn’t have any other reference. Let’s just say I wasn’t a big fan at the time. Nowadays it’s one of my favourite fruits and I get very protective of a good ripe mango I have been keeping for a special moment.

These pictures are 3 different settings with 3 different light situations for the same parfait. The breakfast is made of a layer of home made granola, greek yogurt, raspberry coulis and Mango.

To make the raspberry coulis you have to boil 1 cup of frozen raspberries with 1/2 cup of water with the juice of 1/2 a lemon and some sweetener, I used sucralose in this case. Let simmer for 10 minutes and then use a ricer to remove the seeds. You can keep it in the fridge for up to 10 days and use as sauce for cheese, yogurts, cakes etc.

Lots of protein in this recipe, good sugars (very good pre or post workout) and fibre from the granola and the fruit.

About the photography, I just wanted to show you how much can a setting and the light change the look of a dish! Which one is your favourite??

_XT17272

Raw Cashew + Coconut Protein Balls

fullsizeoutput_1771

There are thousands of recipes out there for protein balls, energy bites and fat bombs. The key to choosing which one is best for you lays in your goals.

An energy ball is generally higher in carbohydrate and fat and fat bomb is obviously higher in fat and lower in carbs. A protein ball is generally enriched with protein powder and is lower in carbs.

If you are in a Ketosis state or diet, you are probably looking for a fat bomb because you want high energy in the form of fat and you are not interested in carbs at all. If you follow a diet with a variety of foods, including carbs, you probably want an energy bite if you are not trying to lose weight, or if you are bulking and a protein ball if you are watching your calories. The last ones are my favourite.

fullsizeoutput_178b

This is a personal preference but I don’t like overly sweet things so I have tested and corrected a recipe to suit them to my taste and here you have the result!

They provide 86 calories each, 3.5 grams of fat, 4.5 grams of protein and 9 grams of carbs.

Ingredients (makes 15 balls)

100 gr. of natural Cashew nuts

100 gr. of pitted dates

1/3 gr. of shredded coconut 

2 scoops of vanilla protein powder

1 tbsp of chia seeds

3 tbsp of water

Agave nectar (if needed)

How to…

In a food processor, blend the dates and the cashew nuts, in a bowl, mix with the coconut and the protein powder and the chia seeds and if needed add one tbsp of water at the time to improve the texture. Try and add a bit of agave nectar if needed.

 

fullsizeoutput_1754

 

Skinny Green Tea Cheesecake Recipe

fullsizeoutput_16ca

How is this even possible?  175 Calories per portion!! Wohooo!! Through the magic of low carb, birch sugar and low fat cream cheese. This recipe is not vegan, but there are some vegan adaptations that I will highlight, since it was not possible to me to get hold of coconut yogurt, I was unable to try it the vegan way. Some places are less supplied with these alternatives, unfortunately!

This is a traditional New York style cheesecake (baked) but with a twist, to please cheesecake lovers since a slice of this a day, if it fits your daily nutrition needs, wont jeopardise your weight loss efforts. It is also a great way to teach your children to cook and not be feeding them excessive sugar by the way.

fullsizeoutput_16d2

Instead of the traditional biscuits for the base, we are going to use a mixture of almond flour and coconut flour. Generally, low carb diets or keto substitute the flour with almond meal, I have swapped half of it for coconut flour because the later has an incredible nutritional profile if you are trying to lose weight or if you are sensitive to carbohydrates. It is incredibly high in fibre, it is literally pretty much the highest content on it. Pretty low in fat (surprisingly since all things coconut usually are very high in this macronutrient) and so it makes it our new best baking friend. It’s fine texture, no sugar, low carb, low fat, high fibre combo has made it a seriously good alternative for gluten free, paleo and general weight loss diets.

This cake’s flavour, as you can probably guess by the electric green colour is Matcha tea, but you can adjust the ingredients to your own tasting, I might try the peanut butter chocolate flavour next week, I will let you know how it goes.

It is very easy to make, and the only trick is to be accurate with the time, or have the eye to know when is time to take out of the oven!

This recipe provides per serving if cooked like explained below: 175 Calories, 9.7 gr. of Fat, 13.5 protein, 8.5 Carbs (of which net 3.5)

fullsizeoutput_16cb

Ingredients (serves 12)

For the filling

500 gr. Low fat cream cheese (or coconut yogurt)

2 tbsp matcha tea

2 eggs (or eggless substitute as per pack instructions)

1 tbsp vanilla extract

1/3 cup xylitol (birch sugar)

For the crust

150 gr. Almond meal

2 tbsp. coconut flour

1 tbsp. xylitol (birch sugar) or your favourite sugar substitute

1 tbsp. butter or coconut oil

How to…

In a bowl, mix the crust ingredients and press down to form the base of your cake in a removable mold and bake in a pre heated oven (200 degrees) for 12 minutes. Let cool down completely.

In a large bowl mix the cream cheese with all the rest of the ingredientes, adding the eggs at the end, and saving one tbsp of matcha tea to decorate. Once the base is cold and solid, pour the mixture and bake at 180C for 30 to 45 minutes and this will depend on the depth of your mold. The deeper it is, the longer it will take. The key to knowing when it’s ready is to move the cake a little and when the centre wiggles a little, but it is firm for the rest, then it will be ready. Let sit in the oven with the door open for another 10 minutes and then let cool. Chill in the fridge for a couple of hours before eating and decorate with red berries and the rest of the matcha tea (you can use a shifter).

fullsizeoutput_16d4

 

 

Protein Choc Pot Recipe

img_9277

Breakfast is a wonderful part of the day but sometimes is difficult to stick to healthy habits when one is half sleep with a toddler at his or her feet or simply rushing out the door to go to work or do the daily chores.

For me, the key to this is planning. I normally cook my breakfasts of Sunday for the entire week and leave them in the fridge all cute and ready to go.

In this case, I have created this scrumptious chocolate pot high in fibre, filling, super high in protein and low in fat, carbs and calories. It is also sugar free and gluten free, what a winner!

So simple to make as well!

Ingredients (per portion):

30 gr. Oat bran coarse texture

200 ml. unsweetened coconut milk

100 ml. coffee

1 tbsp pure unsweetened cocoa

1/2 scoop chocolate protein powder

How to…

Simply heat up the milk, add the coffee and mix in the cocoa and the protein powder. When there are no more lumps, add the oat bran and turn the heat off. Serve in pots and add some granola as decoration at serving time if you wish.

This will give you if the recipe is followed precisely around 210 calories, 16 carbs, 8 Fat, 15 Protein.

 

Miss Iceland & Healthy Vegan Melomakarona

img_7392

Today browsing through Facebook, I have found an article about Miss Iceland, apparently she has quit the Miss Grand International. Whatever ridiculous pageant this is, to tell a perfectly beautiful, slim woman to eat “water” for the finals, skip breakfast and have a salad for lunch, is plainly criminal.

In a world like the one we live in, acts like this should not go unpunished. Enough of this already. Her goodbye letter in social media says it all. She actually explains that her shoulders are bigger than some other participants because she was in her country’s athletic team. We should be encouraging this type of healthy beauty and not perpetuating anorexic stereotypes that only cause harm to our younger generations.

 

img_7414

I went out for dinner last night and I drank almost half a bottle of an excellent Spanish wine with my friend and hell of a lot of fresh bread, a bit of a cheese platter and we even shared dessert. We were so full we texted each other about it afterwards. Today I was probably a bit heavier than usual, but you know what? It was totally worth it. It was an awesome time, with a great friend and fantastic food. I am just as beautiful (or ugly) as I was yesterday, with or without the extra weight.

This web is about eating and keeping a healthy weight, but above all, it’s about understanding that there has to be a balance and life is meant to be enjoyed, and to have proof that there are big faceless organisations that work relentlessly to make women feel like s*** just because they are not in a catwalk ¬†shape should be punished. For that, we have the Victoria’s secret Model show and that is more than enough.

img_7422

So today I was going to share with you a recipe of a not so skinny-me cookies and I think it is perfect considering the mood ūüėČ so go ahead and make a batch of these. The are not low fat, in fact they are quite high in it, but they are still pretty healthy. They are wholegrain, refined sugar free and plainly delicious. The are Greek and called Melomakarona. They are apparently eaten over xmas, so here we are starting the celebration early!

I looked for a recipe online and I made some adjustments to make a little less taxing on the hips. I hope you enjoy them, so far the feedback has been really positive from all the test subjects!

img_7389

Ingredients (makes 35 biscuits)

7/8 cups or 500 gr. wholegrain flour (I used Saracen wheat which is an ancient grain)

1 1/2 cup Olive oil 

3/4 cup xylitol

3/4 cup orange juice

1/4 cup cognac or brandy

2 tsp. baking powder

1 tsp baking soda

For the syrup:

2 cups water

2 cups honey

2 cups xylitol

1/2 a lemon juice

Crushed walnuts for decoration

How to make it…

It is actually pretty simple to make these cookies, mix all the dry ingredients shifting them so they mix throughout. In a large bowl, mix the oil with the orange juice, the xylitol, the cognac and mix well. Once the mixture is homogeneous start adding the flour little by little. It will start to be drier by the end and ready to be shaped into biscuits.

These are quite large, the are a bit elongated and fit in your closed fist.

img_7420

Set them on a baking parchment and bake for 25 to 30 minutes at 175C. They should be a bit cracked on the surface.

While they bake, you can bring to a boil in a saucer the honey, xylitol and water and let it boil for a couple of minutes, then add the juice of half a lemon.

When the biscuits come out of the oven, give them a short “bath” in the syrup in batches of 4 and let them absorb the juice over a cooling rack and then sprinkle with crushed walnuts for decoration.

In case you want to make these vegan or totally non sugar skip the honey and just use more fruit juice and reduce the syrup a bit more to make it more dense.

Just so you know, xylitol is a natural sugar, it comes from birch. It has some real benefits for the health to the point of being used as medicine. It also prevents tooth decay and it is good for diabetes since it doesn’t cause a rise in Glycemic index (blood sugar). It is also quite pricey but an excellent sugar substitute.

img_7417.

Healthy Vegan Peanut Butter & Banana Breakfast cake bars

img_7363

Today I would like to share with you an easy and super healthy way to start the day, o a good snack for mid morning or mid afternoon. I believe it will be particularly interesting for those with children because they are very easy to make, and they can be stored in the fridge and be a grab & go option.

img_7360

There are two ways about this recipe, the one with an egg and the vegan option that swaps that egg for a mix of chia seeds and water. Mine is dairy free but I have used some agave nectar for sweetener, but you can easily avoid it and use any non caloric sweetener or just use one more banana.

img_7353

I have made these with oat bran to make them extra low carb and high fibre but you can use oat meal or a mixture of the two, it is entirely up to your preference.

img_7355

These are quite moist and have very much the texture of a sponge cake, with the nutty flavour of the peanuts to give it a kick. They are high in healthy fats and low in the less good ones and quite a high protein option too. All in all, a balanced and nutritious alternative to sugary cereals or other treats. You can also use them as a sweet tooth trick because they do taste divine and they wont take a toll on the scales.

Ingredients (makes 12 portions)

1 1/2 cups oat bran

1 tsp. ground cinnamon

1/2 tsp salt

1 tsp vanilla extract

1 egg/ 2 tbsp chia seed in 3 tbsp of water

1/4 cup of unsweetened peanut butter

2 ripe bananas (or 3 if you dont want to use sweetener)

1 cup unsweetened coconut milk (or almond or soy)

1/4 cup agave nectar/maple syrup

1 tsp baking powder

How to…

Mix in a medium bowl all the dry ingredients so they are homogeneously mixed and set aside.

img_7339

In a larger bowl mix the bananas (I used some I had frozen and i blended them in the food processor first) but you can also just mash them in the bowl with the peanut butter, then add the egg and mix until the mixture is like a dough (or the chia seeds). Then add the vanilla extract and coconut or almond milk. When everything is well mixed, add the dry mixture, combine and set in a pre-greased bowl.

img_7341

Bake at 175C for about 25 minutes. Decorate with peanut butter and peanuts and anything you may think of. Chocolate sprinkles could be a nice addition too.

Let me know if you try it!

Enjoy ūüôā

 

How to Cheat… and not get caught!

d5a3498cfc9e53130b5f815ef44713b7_JetWe all want to eat chocolate biscuits and pizza, and ice cream and double cheese burgers and French fries, if possible with mayo. Crisps, cake, muffins, fish & chips, whatever tickles you… generally is something that will not be of any help when you are trying to maintain a ripped physique.

Toning and fats are generally opposite to each other, and that is dramatic because fat is precisely the one ingredient that gives your food palatability… which means good taste in simple English.

As you know if you have seen the pictures or check the recipes in this blog, eating well and clean doesn’t mean not eating delicious, but it definitely doesn’t mean eating what one wants at every opportunity.

IMG_0712

So anyway, I want to have my cake, and eat it too! I want a toned, slim line figure but I want to be able to enjoy the occasional treat like everyone else, because life is meant to be enjoyed!! But in order to do this, there are a couple of do’s and don’ts that we need to keep in mind.

1f2ac79d-68a9-4fc2-948b-2f4347b4cd10

How to cheat then??

 

  1. Cheat meal is exactly that: a meal. Not a day, not a weekend, not a week, a meal. In a week of good food behaviour, you can take your pick and eat whatever you want in one meal, preferably with more carbohydrates to maximise the benefits, since they are the ones that will make our bodies more efficient in transferring them to the muscles afterwards.
  2. Preferably do it in a day that you are training: a big weight training day or a long run are best, to minimise the fat that could be stored after it
  3. If you are in a keto diet, that is low carb, please do not attempt this. Your body is burning fat as fuel as oppose to glucose because you are having none of it. It takes your body a certain amount of time to get into that state, that depends on the number of times you have gone in and out of keto before and the speed at which your body consumes its glucose reserves which are in the muscles and in the liver… this is generally anything between 24 and 72h. Each time you go out of keto (ie by eating a carbohydrate of certain glycemic charge) your body will happily and very quickly come out of keto state, and guess what?it will be storing up to 120% more glucose that before. What this means is that your body will take then longer to get back into keto… and each time you do this it will take longer, until it has no effect at all. Sorry to break the news to you, but someone had to. Keto, Dukan, Atkins and the sorts of those, are not compatible with cheating.
  4. You cheat once a week while trying to lose weight
  5. You can cheat twice a week once you are in maintenance
  6. You can split your cheating having a 10% of your calories from chocolate/pizza/ice cream.. a day. This is a bit silly because normally is something like ¬ľ portion of a slice of pizza, so basically, smell the pizza pass by you.

burger_grill598

So this is it, short and sweet.

Enjoy the burger my friends, and remember, cheat wisely!