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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NY Style Blueberry WOW Cheesecake

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People around here are trying to find the summer, it is nowhere to be seen. Rain is our constant companion and dark mornings are to be expected and so, instead of colourful salads, we are all thinking about baking. No need to be fit if the bikini is safely stored away.  The first time I tried a New York style baked cheesecake I was living in London. I was curious, so i looked up a recipe and gave it a go. It was the BBC good food website one, which later became the object of a popular campaign when the BBC announced their intention to close the site. Luckily for us, all britons and some adopted Londoners like myself signed a petition to stop this from happening and today you can still find some of the best recipes in the world up on the net, for everyone to enjoy.

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This cake rocked my world. I had until then only tried non bake cream cheese cakes with homemade strawberry jam my mum used to make and it although it was a good cake, it just couldn’t compete with the fluffy creaminess of this amazing creation.

Ever since, I tried the cake in a famous bakery in NY and in pretty much all the restaurants that feature it on their menu, with various results. I have a low carb, low fat alternative to this recipe that I have posted before but this one, is the original, absolutely scrumptious version by BBC, to which I have made a couple of changes (the icing on that one was not a blueberry one) and I am happy to present to you today.

Absolute showstopper. Enjoy!

For the crust

  • 85g butter melted, plus extra for the tin
  • 140g crumbed digestive biscuit
  • 1 tbsp sugar

For the cheesecake filling

  • 900 gr cream cheese
  • 250g golden caster sugar
  • 1½ tsp vanilla extract
  • finely grated zest of 1 lemon (about 2 tsp)
  • 1½ tsp lemon juice
  • 3 large eggs, plus 1 yolk
  • 200ml soured cream

For the cheesecake topping

  • 100 gr frozen blueberries
  • 20 gr of sugar
  • Juice of 1/2 a lemon
  • Fresh blueberries and mint to decorate

How to…

Position an oven shelf in the middle of the oven. Preheat the oven to fan 160C to 180C. Line the base of a 23cm springform cake tin with parchment paper. For the crust, melt the butter in a medium pan. Stir in the biscuit crumbs and sugar so the mixture is evenly moistened. Press the mixture into the bottom of the pan and bake for 10 minutes. Cool on a rack while preparing the filling.

For the filling, increase the oven temperature to fan 200C/conventional 240C/gas 9. In bowl beat the soft cheese at medium-low speed until creamy, about 2 minutes. With the mixer on low, gradually add the sugar, and a pinch of salt, scraping down the sides of the bowl and the whisker twice.

Continue by adding the vanilla, lemon zest and juice. Whisk in the eggs and yolk, one at a time, scraping the bowl and whisk at least twice. Stir in the soured cream until smooth, then measure 200ml. Continue on low speed as you add the measured soured cream. Whisk to blend, but don’t over-beat. The batter should be smooth, light and somewhat airy.

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Brush the sides of the springform tin with melted butter and put on a baking sheet. Pour in the filling – if there are any lumps, sink them using a knife – the top should be as smooth as possible. Bake for 10 minutes. Reduce oven temperature to fan 90C and bake for 25 minutes more. If you gently shake the tin, the filling should have a slight wobble. Turn off the oven and open the oven door for a cheesecake that’s creamy in the centre, or leave it closed if you prefer a drier texture. Let cool in the oven for 2 hours. The cheesecake may get a slight crack on top as it cools.

In a pot boil the frozen blueberries, the sugar and lemon juice for the topping for 10 minutes, then leave to cool and add the pectin or agar agar and whisk with a fork. leave to cool almost completely and then spread over the cheesecake right to the edges. Cover loosely with foil and refrigerate for at least 8 hours or overnight.

Run a round-bladed knife around the sides of the tin to loosen any stuck edges. Unlock the side, slide the cheesecake off the bottom of the tin onto a plate, then slide the parchment paper out from underneath.

Mushroom Croquetas

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Throwing away food is a crime. The rich minority of the world expects their tomatoes to be perfectly round and red, immaculate carrots, zucchinis, aubergines… all our fruit must look like it came out of a food magazine. The ugly vegetables get thrown away, together with tons of food that runs out of date both in the supermarkets and at home.

When legislation on food is there to protect us, there are some things that hace been taken too far. Recently we started having expiration dates on eggs for God’s sake! If an egg is bad, you will know. A bad egg stinks to the point of making you sick. I have known people to throw away perfectly fine eggs just because they were 3 days overdue. I have eaten the equivalent to a gallon of out of date yogurt while growing up. I am here, I am fine, I have no allergies and I have a strong stomach. Please don’t go around now thinking that it is ok to eat rotten food, but we should definitely reexamine our standards and be better at managing our supplies.

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Back in the day, no food turned to waste, we just couldn’t afford it and so, many recipes were born out of women’s creativity to turn leftovers into a meal. One the most famous recipes in Spain for this, is Croquetas. They are small balls of bechamel, white sauce if you prefer, cooked with whatever had been leftover from a bigger meal. It could be scraps of cured ham, maybe cod crumbles, maybe chicken from a broth… It is quite a messy recipe, it does make your kitchen dirty and it takes a bit of patience. On top of this, they are not healthy food at all. They are fried and breaded so I will not go around recommending them for people that want to lose weight but they are absolutely delicious  and as such, I thought I would share with you this lovely recipe so you can make it for your friends and celebrations.

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They good thing is that they can be prepared in advance, frozen and once you make them, you will have plenty for a while.

Ingredients (makes 25)

2 tbsp. plain flour

1 litre of full fat milk

25 gr. of butter

1 small onion

125 gr. mushrooms

Olive oil

1 egg

1 cup of breadcrumbs

salt & pepper

How to…

Peel and chop the onion very finely, fry in low heat with a small amount of olive oil until they turn transparent. Add the clean sliced mushrooms and salt. Let cook until they loose most of the water in them. Then add the butter, let it melt and add the four and toast it until it looks golden brown.

It is now time to start adding your milk, little my little, about half a glass of milk each time and in between, do no stop stirring the mixture so it starts blending like a normal bechamel. Every time it starts to dry out, add more milk. You want to do that until you run out of milk, correct the salt level and keep stirring until the bechamel is thick enough and doesn’t stick to the pan any more. It can take up to 30 minutes of continuous stirring, so it is pretty labour intense.

Once the sauce is done, pour it on a large plate or tray and cover with transparent film making sure it doesn’t leave any pockets of air between the film and the mixture, this is in order to avoid a “skin” from forming on top of it.

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Let it cool down completely, even overnight.

In a bowl, beat up the egg and in another bowl pour the breadcrumbs, then take the film of the mixture and with a spoon, start making balls of around 2 to 3 centimetre diameter. It will be easier to do it you oil your hands before to stop them from sticking to your hands. Once you are happy with the ball roll it in egg, then in breadcrumbs and then keep aside. Once you are done with all the croquetas you can fry them or keep them for later in the fridge for about 5 or 6 days or frozen for up to 6 months.

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To fry them, you have to either use a frier or a small pan with enough oil to cover the balls up to the middle (about 2 to 3 fingers of oil). The oil needs to be very hot and they need to be fried in small batches to keep the oil temperature up and so they are not too close together, since they could break.

You only need to fry them for about 45 seconds to 1 minute on each side, until they are golden brown.

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!

Miss Iceland & Healthy Vegan Melomakarona

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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.

 

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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.

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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 😉 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!

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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.

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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.

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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.

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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.

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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 ¼ portion of a slice of pizza, so basically, smell the pizza pass by you.

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So this is it, short and sweet.

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

 

Gluten Free Wholegrain Lemon Drizzle Cake

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Today post is a bonus post, just like the recipe that I am going to share is a bonus food. You might or might not be familiar with the concept “cheat meal” but this recipe falls under this category.

A cheat meal is one meal a week where you eat whatever you feel like. And I mean whatever, a treat of your choice, a cheeseburger with white bread and bacon and fries with mayo. A pint of Ben & jerry’s ice cream, a bit of both… doesn’t matter. The role of this meal is to “cheat” your body to avoid it from getting used to a) too low calories b) too low fat c) too controlled food intake (as in clean)

It is particularly important in the context of a body building or fitness diet, when the athlete or amateur has a strict calorie or macronutrient diet and eats clean and lean on a constant basis.

Fitness athletes and sports people that compete in body categories follow processes of “bulking” or “cutting” these are first a phase in which you over nourish your body so it creates lean muscle (with specific training for it) and then a “cutting” phase in which you reduce your calorie intake to be at a deficit and reduce your body fat percentage to the desired level (normally between 12 and 16% for women and 4 and 7% for men).

This principle also applies to people on a weight loss journey specially if they have been on a diet or on a calorie restriction for long period of time and their body could simply “adjust” and their weight loss could stop, what is called hitting a plateau.

Having one cheat meal a week will shock your metabolism giving your body the message that he will get big portions, high fat, simple carbs again, and therefore it is absolutely ok to burn some more fat, because there is more food where that came from! It will also impact your mentally, allowing you to have a social life a date, a celebratory meal and not feel like the journey doesn’t allow you to eat anything you crave. Also it can be a great way to replenish the glycogen (what fuels your muscles) on your body in low or extremely low carb diets, and you will work out with a lot of extra strength after it.

If I go out for my cheat meal, I will eat whatever I feel like in the menu, and it is fine, but if I am cooking it at home, I try to add something extra to it, in this case, I tried a new recipe for a Lemon Drizzle cake, which turned out to be delicious. It is a gluten free alternative, not because it is less fattening, because it’s not, but because I used wholegrain rice flour and almond flour, both full of fiber, which is great for your digestive system. The almonds bring a good amount of healthy fat to the mix as well, and I have observed that gluten free cakes usually have a moist and texture that makes them better than their traditional counterparts! I think it’s because of their higher fat content.

So please feel free to enjoy this cake but do it knowing that it is a treat.

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Ingredients:

200 gr. Butter (room temperature)

200 gr. Almond Flour

200 gr. Raw Moscovado Sugar (cane unrefined sugar)

100 gr. Wholegrain Rice Flour

½ tsp. Vanilla extract

1 tsp. Baking powder

3 Eggs

3 lemons

75 gr icing sugar (and 3 tbsp of water)

How to…

Heat up the over to 180C, beat up the sugar with the butter and add the vanilla extract and the eggs. Once this mixture is creamy and uniform, add the rice flour, the baking powder and the almond flour. Add the juice and the zest of one of the lemons and keep the zest and the juice of other two for the drizzle. Pour the mixture into a cake tin (18 to 13 cm diameter), mine is made of silicon so it doesn’t need to be greased but if your is metallic you will need to grease it to avoid it from sticking.

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Bake for about 45 minutes to an hour, or until a toothpick inserted in the cake comes out clean. This cake takes a bit longer than others due to the consistency of the ingredients.

In the meantime, heat up the lemon juice in a saucepan with the water and the icing sugar and let it simmer for 3 to 5 minutes until it has the consistency of a light syrup.

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Once the cake is ready, let it cool down for 10 minutes and then pinch the surface with a toothpick all over the surface, pour the syrup on to the cake with the help of a spoon so it spreads out evenly. Let the cake sit for around 30 minutes to let the lemon drizzle set through the cake.

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So this cake is a reasonably healthier alternative than the classic version due to the higher fiber, higher protein and good fats (almond) and raw sugar, but it is still a cake, and it is still a treat, so enjoy in moderation as part of a healthy, well balanced diet.