Smurf blue nice cream

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It’s been hot today, one of those rare, sunny spells of summer after a gloomy, dark and rainy spring that resembled winter more than anything.

In the midst of acclimatising to a new city, which is again new and lonely, I have been having ups and downs, and to be fair, maybe more downs that ups. It is what it is I suppose, hormones, social interaction, long distance relationships, expectations… those are the worst.  Alexander Pope once said that Blessed is he who expects nothing, for he shall never be disappointed, and he was not wrong.

On that note, if you expect nice cream to taste like Ben & jerry’s well you are in for a disappointment, but if you let it surprised you… it might actually shine for what it really is, an amazing, healthy alternative to ice cream.

It can be ready in 5 minutes and no one should be feeling guilty about having one more scoop of it. There are many flavours you can try, but today I bring you a post workout one. The vanilla protein flavour with blue spiral (for the colour, children will loooove it).

You will need frozen bananas. Buy too many bananas, let me get ripe, proper ripe, and then peel them and chop them. Freeze them for as long as you wish but no less that 3 hours. In a food processor, put some frozen bananas (about one banana per serving) then add 1/2 a tsp of blue majik/spirulina and 1 measure of vanilla protein powder. A dash of oat milk (or any milk to your tasting) and blend. The texture should be like soft ice cream. You can then pour on a metallic bowl and freeze for an hour before serving with a scoop, but I personally like the soft ice cream texture and I eat it straight away. Naughty me!

I hope you have lots of these this summer, and please let me know if you try it!

No sugar, no fat, no nasties… only good delicious ingredients and a great flavour. I will be bringing you other flavours in time but I am sure you can work out the mechanics yourselves!

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Totally Healthy Brownies

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Chocolate comes from the Cocoa Tree which is original from Mexico. Legend has it that Quetzalcoatl gave it as a present to mankind and so its name means God’s Food in greek. It had enormous political, social and religious meaning all across Central America and it first came to Europe in the hands of the Spanish conquerors.

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Initially it was consumed mixed with cane sugar and a pinch of cinnamon, and it was a beverage. It remained a liquid pleasure until 1928 when cocoa butter started to be extracted and at the end of the XIX century the first pralines were born.

There is something warm and cosy in a cup of hot cocoa in a rainy day, this might be because it is sweet and delicious but also because cocoa has a good dose of fibre and micronutrients that produce a feeling of wellbeing.

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Brownies came later. Most people that enjoy a healthy dose of chocolate know that the darker the better and that it’s not the healthiest thing you can eat, so for all of us that love a bit of that nutty, utterly chocolaty flavour, here you have a healthy version.

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Gluten free, refined sugar free, Low GI and very low carb. Win win win win and vegan.

I hope you like it. Best served with a cup of tea.

 

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Ingredients (makes 9 brownies)

  • 1/2 cup coconut oil 
  • 1/2 cup unsweetened cocoa powder
  • 60 gr. unsweetened dark chocolate 
  • 3/4 cup coconut sugar
  • 2 eggs or flax eggs
  • 1 tsp. vanilla extract
  • 1/4 cup coconut flour 
  • 1/2 teaspoon salt
  • 1 espresso coffee
  • 10 walnut halves, crushed

How to…

In a pot, melt the oil, and the chocolate and add the cocoa powder. Then add the sugar, salt and the coffee. Let cool down for 5 minutes and then add the eggs and the rest of the ingredients and bake at 180C for 25 minutes.

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Coconut Raspberry bowl

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Travelling means I am away from my kitchen so I haven’t been able to cook much at all, however before I left I made this very special cocobowl and I kept it for a rainy day.

Coconuts are an excellent for many reasons, everything about them is usable, you can eat the flesh and it’s filling and delicious, you can drink the water, full of electrolytes, use the oil to cook or in your skin or hair for hydration of nutrition and when there is nothing else to eat, you can use the shells to makes bowls or bikini tops (lol).

As a final giveaway, the coconut provides us with coconut flour which is absolutely fabulous to substitute regular flour with way more fibre than the regular wheat one and very low in carbs.

I (place big heart here) coconuts.

Peace & Love!

Fab & Healthy Rhubarb Crumble

 

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Crumbles are one of the easiest recipes to adapt to low carb and since they are mainly made of fruit, they respond very well to the change and you can barely tell the difference. In this case I have taken on the traditional rhubarb crumble and it has turned out delicious.

Can you believe that people in Spain have never heard of Rhubarb? A few years ago when I first tried to replicate this recipe, I struggled a lot to find it, I had to order it and it took a week to come. I started then to research why was that and apparently it is due to the fact that Spain has good weather and great soil. Ha!

According to my findings, rhubarb is a vegetable that grows in soils that are not great for other plants and they have enormous amounts of oxalic acid, which makes it potentially poisonous to humans, specially in summer and autumn when the concentration has become higher. Don’t worry though, the poison in the leaves, so as long as you stick to the stems, you should be fine.

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It is used in traditional Chinese medicine as a cure for constipation and it is also good for mouth sores although the acid content attacks the enamel so be careful with consuming it very often. Due to this content, it can block the iron absorption so bear that in mind when composing your menu, it may not be the best dessert for a lentil soup.

Made like this, the Rhubarb Crumble is Vegan, Gluten Free, Paleo friendly, low carb, has no added sugar and it is ok for diabetics. Perfect to have a sweet finish to your meal and super easy to make.

Ingredients (serves 4)

500 gr. rhubarb stems

1 tsp. ground ginger

2 tbsp. xylitol

For the crumble

80 gr. coconut oil or butter (if not vegan)

2 tbsp. coconut flour

1 tbsp. almond meal

1 tbsp. xylitol

How to…

Chop the rhubarb in 2 cm long pieces and heat up in a pan with the xylitol and the ginger until it is soft, about 8 minutes. Try for flavour, the rhubarb’s acidity varies and it could need more sweetener.

In a bowl, mix the oil/butter, coconut flour, almond meal and xylitol and work with your hands until you get a crumbly texture.

Distribute the rhubarb in 4 small ramekins, top with the crumble and place in the oven for 15 minutes at 160 degrees. Check that the tops of the crumble and nice and golden and take out when they look ready. The coconut flour takes longer to change colour so bear that in mind.

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Serve with soy cream or coconut yogurt mixed with cream (to lighten up consistency) on the side, or if not vegan, with normal cream or low fat yogurt mixed with milk. The sauce should be a bit liquid so you can pour it over the crumble while it’s warm, it gives a nice sweet and cold contrast.

Some people eat it with custard or vanilla ice cream so… take your pick!

I decorated mine with flowers from my garden and mint leaves.

Enjoy!

Skinny Green Tea Cheesecake Recipe

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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.

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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)

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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).

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Healthy Vegan Peanut Butter & Banana Breakfast cake bars

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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.

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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.

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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.

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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.

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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.

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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 🙂

 

Leek & Goat’s Cheese High Protein Quiche

 

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Because eating well is a daily effort, and because we don’t have as much time as we would like to cook and become domestic goddesses, we need to find the perfect balance between healthy delicious and quick & easy.

There is a few things that fall under these category and this is one of them. A quiche is by traditional standards a fairly easy thing too cook, although not so easy to make perfect, it does take time, specially if you are making the dough from scratch. The second problem is the high amount of saturated fat in it, first with the butter in the crust, and secondly the wooping amount of cream in the mixture and the fat contained in the egg yolks.

So basically not the best idea if you are trying to be “good” or watch what you eat, but it is so tempting, so delicious and versatile… it is good both warm and cold, can be stored in the fridge for days!

As I normally do, I have looked for substitutions that will not change the flavour much but they will make a huge impact on the nutritional count.

You can actually try these easy swaps when cooking pretty much anything!

Cream –> 0% fat greek style yogurt

Eggs –> egg whites (4 eggs per recipe? 1 egg and 3 egg whites will do just fine)

If you would really keep the crust on this you could try to make it with wholegrain spelt flour, almond flour or coconut flour, chick pea flour… or a mixture of them.

This recipe is dead simple, perfect party pleaser if you are going to a BBQ or a dinner party, it is like a giant egg muffin really 😉

The recipe is low fat and very high protein and has very low carb content.

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Ingredients (serves 5)

4 eggs

200 ml egg whites

3 leeks

1 tsp of butter/vegetable oil

120 grams of soft goat’s cheese or vegan equivalent

1 tbsp of parmesan cheese

170 grams of fat free greek style yogurt

Salt & Pepper

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How to…

In a pan, melt the butter or oil and cook the leeks, washed and chopped julienne style (this is in 1/4 cm wide rings) until they are soft and cooked throughout.

In a large bowl, beat the eggs, the egg whites and the yogurt. Spray a round over proof container with olive oil and pour over the egg mixture. Add the cooked leeks spreading evenly over the surface, sprinkle with salt and pepper. Crumbling the goat’s cheese with your fingers, place all over the quiche, and then sprinkle with with parmesan.

Cook in the oven at 180/200 degrees celsius for about 35 to 40 minutes, then turn off the over and let it cool inside for another 10 minutes inside the oven.

Let it rest for another 10 minutes on a rack before serving with your favourite salad or veggies.

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Food & Colours

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We all like to eat pretty. We are more willing to try new foods when those are presented to us in a nice way, we eat with our eyes. Colourful arrangements are more succesful than boring brown bowls of lentils, delicious as those may be!

The key to helping others or ourselves try and love new foods or make our meal times for enjoyable, is to find little tricks to make our food as attractive as possible. Think about eye candy since this works for everything in life, from beautiful people to expensie clothes… everything displayed nicely is desired, and costs more.

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I have been playing around with colours lately and this is my take on green, a colour that wouldnt necessarily make part of desserts until you get familiarized with Matcha, the japanese green tea that is packed with antioxidants and stimulants that is great to burn fat and minimise the effect of the free radicals.

So what about combining the great properties of matcha powdered tea with another superfood, the chia seed?? Well then we have a lovely dessert that is full of protein, fibre, good fats, antioxidants and fat burning properties.

In case you havent heard it before, matcha is not a tea as such, it is a vibrant green powder that is made with the green tea leaf in its entirety, that is why it has such powerful benefits compared to the infusion of the leaves.

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You can find this powder in any asian shop and also in most health food stores now a days, it is quite expensive but very little goes a long way. Just half a teaspoon is enough to make a full cup of it.

The recipe for this dessert, as simple as it gets is as follows:

Ingredients (4 small portions)

4 tbsp. Chia seeds

400 ml coconut milk

1 tsp vanilla essence

Sweetener

1 tsp matcha powder

Cherries or any other fresh berry to decorate

How to?

In a bowl, mix all the ingredients except the fruit, mix well with a whisk and let the chia seeds reach their full size (they absorb the liquid) until they take a loose pudding consistency.

Distribute in your ramekins or serving pots and when you serve, decorate with a cherry or berry. Very sweet, and healthy! Oh, and totally vegan so perfect for Meatless Monday!

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Tuna Tataki

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Sorry it has been a while, sometimes, life gets on the way of more important things like blogging 😉

The positive outcome is that i am having a lot more time to cook, which is obviously good news. Back in the day I used to be a picky eater, as an adolescent living at home, I didnt like fish and I didn’t like many different vegetables, it is a phase that a lot of people fo through. My redemption came by eating out. When I would refuse to try roasted red peppers at home because my mum didn’t put too much effort into making them interesting, I would give them a go in a non committal way when we were eating out. I did this through trying other people’s orders… that way if i didn’t like it there was no harm done and I could eat my own safe option.

I am sure many of you have gone through similar experiences one way or another. The reason why I am mentioning this is that one my all time claims was that everything I ate had to be very well cooked, and I would never ever eat something raw or rare… little i knew I would grow up to love sushi and sashimi and intermediate things like this tataki.

Ingredients (serves 2 -3)

100 to 150 gr. of excellent red tuna

1 scallion

Jalapeños to taste

Sesame seeds

Fresh Coriander

 

How to…

First cut and clean your tuna in a long square piece almost ready for sashimi as uniform as possible. Then tub the outside with sesame seeds.

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In a very hot pan, heat up a very small of olive oil or sesame oil if you prefer a stronger flavour. Seal the tuna on all sides for about 20 seconds on each one of then.

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Cut the piece in really thin slices, of 1/4 to a 1/2 of a centimeter and array in a tray as shown in the picture.

Chop of the scallion very thinly, the jalapeños and the coriander, keeping some full leaves to decorate and arrange on top of the sliced tuna.

Serve with soy sauce with a bit of wasabi to taste on the side.

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This recipe provides a lot of protein and it is very low in fat with barey any carbohidrate in it, so perfect for a late light dinner or to complement some plant based platter.

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Lowest Fat Superfoods: Mussels

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A lot of people are dont like seafood. This generally happens in areas with no sea shore where the access to them is generally not so easy and they are not part of the traditional way of eating. Big Mistake!

It also normally means that they are quite expensive since they are not readily available and if you haven’t seen them in your family as a standard food while growing up, the changes that you would consider eaten them when you are older is less.

Travelling is great to open your eyes to new foods, some are good and some are not so good. The first time I ate pizza I think I must have been 10 or 12 years old!! I had Thai food first time 5 years ago and for a while there I didn’t like peppers or aubergine.

We all go through bad food stages, especially when we are in our early teens, “don’t like this don’t like that” generally the no-go foods are the ones our mums say are healthy. I think it is the rebellious spirit manifesting itself. Fish and broccoli generally fall under this category, and mussels do as well. They are ugly little things, you have to admit, and they smell really strong of sea water when they are uncooked, and I get that it is not everybody’s piece of cake.

One the things we can do to try mussels without having to go through the pain of preparing them is to order them when we are eating out. They come in a pot, already made and they provide long entertainment through the meal, with plenty of opportunities for chatting.

The reason why it is worth giving them a go is because as most seafood, they are almost purely protein and they are incredibly nutrient rich.

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They provide a very good amount of B12 vitamin (340% of your daily recommended intake) in only a 80gr portion, but they are also rich in the other B vitamins group.They are also an important source of: Vitamin C, Folic Acid, Iron, phosphorus, manganese, selenium and zinc.  Selenium plays a very important role in your thyroid function and manganese is involved in bone structure and the metabolism of energy.

When it comes to protein, around 15 mussels provide you with the same amount of protein that a 170 gr steak of beef, with a much lower fat content, so if you are trying to lose weight, mussels are the way to go. The have less than 2% of fat and it is all Omega 3, which helps protect your heart and arteries.

If this was not reason enough, they are a really high in Iodine which keeps your nails and hair strong and shiny! So what is there not to like about them??

I encourage you to try them if you haven’t done and expand your food horizons. Your waistline will thank you and your general health too.

If I have convince you, here is a little recipe, super easy, that you can do in less than 15 minutes!

 

Ingredients (serves 2):

750gr of mussels with their shells

2 garlic cloves

1 stalk of celery

1 bunch of fresh parsley

½ a small glass of white wine

Extra virgin olive oil

 

In a high pot (you will need the space) heat up one tablespoon of olive oil. Peel the garlic and mash it and chop the celery stick in small slices. Chop the parsley and when the oil is hot, add the garlic and celery. Add most of the parsley but reserve a little bit to garnish at the end.

The mussels should be clean (they sell them clean too, so that would help) and drained from all liquid. The best way to keep them is in water with some salt in the fridge and cook them in the 24 to 48h after buying them. When you are ready to cook them, drain them from the water and add them to the pot. Put the lid on!! This is very important because the mussels cook in the hot steam, and the lid will make the open easier and cook faster, leave them there for 2 to 5 minutes until open, add the white wine and let it boil for another couple of minutes.

Taste the flavour, but they should be salty enough as it is.

Serve immediately in the same pot (if it’s nice) or in a deep serving tray that allows the sauce to come with them garnished with the rest of the parsley, and set a bowl next to you for the empty shells.

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Enjoy!