Quinoa Salad, Beet humus and Creamy Tahini dressing

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Long title for a laborious recipe. It is not difficult, but it does make the kitchen quite dirty since you have cook a few things separately. However it is great to prepare in advance and have it ready for later if you have invitees.

It is a vegan dish, with vegetable origin protein (chick peas & quinoa) and lots of fibre. It is also quite pretty and colorful and a great way to convince your children to eat their veggies.

Ingredients (serves 4)

For the Quinoa Salad:

50 gr. of quinoa per person

1 fresh tomato peeled and chopped

1/2 spring onion

1/2 an avocado per person

Black sesame seeds to decorate

Crushed pistachios

Pomegranate 

For the dressing:

1 tbsp. Tahini

1 tsp. almond butter

1 tsp. soya sauce

1/2 tsp. curcuma

1 tsp. agave nectar

Salt & pepper to taste

Lemon juice

For the humus:

1/2 cup olive oil

2 cups chick peas

salt

1 tsp beetroot powder

1 tbsp. tahini

Juice of one lemon

1/2 a garlic clove.

Cook the quinoa on water with a bit of salt, boil for 16 minutes, whisk with a fork once cooked and let cool down. Add the tomato and the onion.

Blend all the ingredients for the dressing together and set aside.

For the humus, blend all the ingredients together and correct to your liking. More lemon juice if too bitter, more olive oil to make it sweeter. Prepare this in advance and let cool in the fridge.

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To build the salad place some lettuce leaves or rocket on a plate, add the quinoa in the middle. Cut and place the avocado on top nicely. Place the humus in a pipping nozzle and distribute them in your plate. Add one tbsp of the dressing over the quinoa and then sprinkle with the pomegranate and pistachios.

Voila!! Lots of going around but nothing terrible right??

Have a lovely rest of the week!!

Sunday Blues

Just wanted to share a picture with you, this is a blue smoothie, tinted with blue matcha and made of vanilla protein, frozen banana, blueberries and dragon fruit.

There is something about blue food… we are love a bit of quirky! Happy end of the week.

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Protein Vegan Pasta Bolognesa

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If you read my blog on a regular basis, you probably know by now, I am slightly obsessed with protein. This is because I know for a fact that in this particular macronutrient is were the basis for a more balanced diet lays.

Since I stopped eating meat and I only fish on occasions, how to get high amounts of protein in my meals has become a concern and I am always looking for alternatives to traditional lean proteins (your poultry, red meat etc.)

Even though the body can survive on a much smaller percentage of protein than we think, when we are talking about diet and weight control, protein has the ability to keep us fuller for longer and our body uses up about 30% of its total calorie content in digestion. This is called the foods thermogenic effect. I am constantly striving to offer you delicious, yet healthy alternatives to traditional foods, in case like me, you are on the unfortunate part of the world that puts weight easily.

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In this case I wanted to show you a pasta dish that is made with chick pea fusilli. That is it, I swear to you that this is the only ingredient, 100% chick pea flour. It provides 6 gr. of fibre, 50 gr. of carbohydrates and a whooping 20gr. of protein per 100 gr. My portion though is 50 grams and I add to it some vegan “mince” with home made tomato sauce, fresh cherry tomatoes, yellow and red pepper and fresh basil. I cook my pasta for 9 minutes with a handful of broccoli florets thrown in half way, to increase the size of my plate adding goodness but not calories.

I am sure you will be able to find similar alternatives in supermarkets near you, they are increasingly popular. You can find them lentil, soja and chick pea based and even though the brands have different flavours, you can try until you find your favourite. This one tasted just like regular fusilli. The added benefit is that these are gluten free!

This is a way to get your family to eat less meat and no one will notice the difference!

Ingredients (serves 2)

100 gr. chick pea fusilli

200 ml. home made tomato sauce (no added sugar)

5 cherry tomatoes

1 cup red and yellow pepper chopped

Fresh basil

2 cups broccoli

2 tbsp. of parmesan cheese or vegan alternative

115 gr. of vegan “mince” or extra lean mince meat

How to…

In a cooking pot, boil some water with salt and add the fusilli, let cook for 4 minutes and then add the broccoli and let boil for another 5 minutes (check your pasta cooking instructions and add the broccoli just 5 minutes before the end of the cooking time).

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Once cooked, throw away the water and reserve the pasta. In the same cooking pot, add the cherry tomatoes and the chopped peppers and spray with olive oil, let cook for a couple of minutes and add the tomato sauce. Add the vegan mince, this is already cooked so you wont have to wait long. Mix in the pasta and broccoli and 1 tbsp of the vegan or parmesan cheese.

Divide in two plates and sprinkle with the rest of the cheese and fresh basil and 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!

 

200 Calorie Dinner ideas: Pisto

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Spanish traditional cooking is one of the healthiest in the world, it belongs together with the Italian and Greek traditional cuisines to the Mediterranean diet  which has been acclaimed as of the best balanced in the world, together with the Japanese.

Even though both contain fair amounts of fats they are mainly monounsaturated, the Mediterranean diet with a predominance of olive oil and the Japanese cuisine with an enormous amount of fish (specially fatty fish) in it, which protects the brain and the arteries. Another commonality between the two of them is the high amount of low fat high fibre carbohydrates that they consume, traditionally wholegrain rice and wholemeal bread respectively.

Nowadays both have moved on to refined carbs, white rice and white breads, which comes with a reduction in the amount of fibre, and the respective weight gain in the population. This is also related to the younger generations buying into the burger & chips culture imported from less healthy diets like the Anglo-Saxon one.

 

In any case, it is always a good idea to revise the classics in order to rescue and reuse the best bits that we might have forgotten on the way, and today I would like to share with you a delicious recipe that I have rescued from my childhood and updated to make it lower fat and higher in protein. Since I don’t seem to have a better name for it, there you go, Pisto!

 

It’s a super easy recipe, really quick that also can be preserved in pots if you know how to do it and just open one and heat up for a super quick and healthy turn around.

Since it is really low in calories and fat, it is ideal for a light dinner or as a starter for a two course lunch.

 

Ingredients (serves 3)

1 courgette

4 small onions

1 clove of garlic

1 red pepper

1 can of peeled tomatoes (500 gr)

Salt & pepper to taste

1 tsp ground coriander

A pinch of sweetener

3 eggs

Olive Oil

 

Optional

Sliced truffle

Truffle oil

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In a medium to large sauce pan, heat up ½ a tbsp. of extra virgin olive oil and add the onions, roughly chopped, add some salt to make them “sweat” and dry a bit, once they have turned transparent, add the pepper and the garlic and let them cook for another 5 minutes. Add the chopped courgette/zuchinni, no need to peel it, as long as you wash it well. Let them cook for another couple of minutes and add the tomatoes. Mash the tomatoes with a wooden spoon and add the spices to taste. The sweetener is to reduce the acidity of the tomato and it makes a huge difference in the taste.

Let the vegetables reduce for another 5 minutes.

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Pre heat the oven until 175C and fill two oven proof dishes with the vegetables. Crack an egg on top of each one of them and cook them for 5 to 10 minutes in the oven, don’t worry if they are not completely cooked, once you mix it, the heat from the vegetables will finish the job.

To give it an extra touch of glam, you truffle it up like I did yesterday.

When the eggs are cooked, take out from the oven and sprinkle with truffle, Maldon salt and olive oil infused with truffle (they sell it already like that) 1 tsp is enough.

And voila! Ready to serve!! This will serve you around 210 calories of pure vegetables and protein with some good fats, perfect to go to bed well fed and without that feeling of bloating.

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Oh, and so delicious!

Enjoy.

Lean Sunday Roast

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One of the most important barriers when taking control of one’s diet, is the excuses to one self that come from absolutely rightful issues. My favourite of all times is the lack of time one.

Lack of time is actually a fallacy, we all have 24h in the day, the only difference is how do we make our use of them, which is generally according to our priorities.

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When you have kids, the time seems to disappear between your fingers and the things that suffer the most are generally your own wellbeing and more and more in our society, the home cooking.

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There is simply no time for it. This is a mistake because our children are learning what we are teaching them as parents, if we do not cook at home and we don’t take care of our diets, they will learn the same patterns and they will grow up to be individuals with really bad habits.

 

Today I want to share a recipe that will allow you to both, home cook and teach your children some good nutrition basics, and also will enable you to get easy access to a healthy lunches during the week, even if you don’t have kids, this is the foundation of food prepping.

It is as simple as cooking extra. Are 2 at home? 4?? Then cook twice as much and simply pack away the extra portions in neat Tupperware in the fridge. On Sunday I generally cook my lunch and breakfast for Monday to Thursday and on Thursday eve, I cook extra and make another portion for Friday.

 

Today’s super easy recipe is a Lean Sunday Roast.

The particularities of this roast versus the one served at the pub is that this one doesn’t contain simple carbs, so we will not have the traditional gravy, but a lower fat and carb alternative, and we will also be skipping the potatoes in favour of some celeriac root. With regards to the Yorkshire pudding, I skip them altogether, but you can bake your own using wholegrain spelt flour, however, if you have enough veggies and roast, you won’t actually need it, it will just make your digestion heavier and you will end up feeling bloated!

 

Ingredients:

1 lean cut of beef to roast (1.5 kg would feed 4 and 4 portions would be leftovers)

3 peppers of different colours

4 onions peeled and cut in rings

1 courgette/zucchini

1 aubergine

2 carrots

4 cloves of garlic, crushed

½ a celeriac root

Fresh rosemary

½ a glass of white wine

Salt & pepper

Extra virgin olive oil

 

Pre heat the oven at 180C and in a big oven tray, set all the chopped vegetables. Chop them in medium chunks trying to end up with similar size pieces so they cook evenly. Season with salt, pepper and rosemary and sprinkle with a bit of olive oil and some water.

Rub the piece of meat with olive oil and season with salt and pepper, set in a tray or directly on top of the vegetables and roast for about 45 minutes depending on the size of the piece.

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Bear in mind that all the juices of the vegetables and the meat will be in the tray so you can recover them from the parchment. In order to make the gravy, take a piece of the roasted courgette and a piece of the celeriac and mash them with the sauce so it becomes a bit thicker. Add more salt to it if needed and serve with the meat.

 

Serve a good portion of roasted vegetables and 2 or 3 thin slices of meat.

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For the rest of the week: boil some lentils and in a Tupperware divide the remaining meat and vegetables and complement with one or two tablespoons of boiled lentils and you will have a full size meal, with lots of protein, low in fat and in simple carbs that will keep you up all afternoon.

Happy week dieters.

190 Calorie Super Smoothie

FullSizeRender (2)I have been bad.. really bad, and Christmas hasn’t even started! I have been travelling a lot for work and this normally means total nutrition chaos.

I am sure it has happened to you, it is normal. The moment you step out of your routine, and you don’t get access to the food you normally eat, or a kitchen, it spirals out of control and from one little spoonful of chocolate pudding we end up ordering our own dessert at every meal.

The problem with these binge eating comes mainly when we are following a restrictive diet the rest of the time, a bit of cake is worse for someone on an Atkins or ketogenic diet that for someone that is just overeating but eats a varied diet, it leads to the yoyo effect, and worse than that, it leads to your metabolism becoming “reinforced” against such behaviour. This means that the more times you try and fail a restrictive diet, the less effect it will have, so all that suffering for nothing!!

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Unfortunately, that is life. You get social, you have friends, you have a celebratory meal… that is all well and good, the key is to practice balance!! If you know you are going to have a big dinner, I suggest a really healthy breakfast followed by a light lunch and light afternoon snack, it would be terrible to get to that dinner to hungry and eat enough to give you a tummy ache! Then the next morning, leave the leftovers for someone else and stick to some fat free yogurt and fruits!!

I have never too keen on social media but about a month ago, I opened an Instagram account, I am not 80 years old, I am just a bit too busy for that!! But since I do love photography and food I thought it could be fun (you can follow me if you want for daily foodinspiration and nutritional advice at cook_yourself_slim) Anyway so in Instagram, I found the smoothie bowl fever. All those pieces of art that look sooo pretty and sooo delicious!! I couldn’t just not do anything about it!

The problem I saw with many of them is that they were very calorie and carb heavy, full of “natural” goodness but not good for someone trying to shred some fat (like me) so I looked for the lightest, most nutritional alternative available, and I am LOVING the results.

I have to confess that I will have this breakfast for dinner tonight as part of my post Spanish food overload last week, as a detox.

 

This smoothies are dead easy to make and quick too.

Take note!!

 

Ingredients:

1 pot of fat free Greek yogurt (I use Fage, 170gr and the best protein profile out there)

½ a cup of frozen blueberries

½ cup of frozen strawberries

A pinch of non-caloric sweetener

100 ml of milk (I use soy milk but you take your pick)

½ banana

1 tbsp. sliced toasted almonds.

 

Literally put everything in a blender, blend, and pour in a bowl. Add ½ a banana and some toasted sliced almonds as decoration, some chia seeds for extra protein if you wish and enjoy.

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It tastes like ice cream!!!

And it has around 190 calories, which is pretty impressive for something that tastes sooo good.

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You can change the toppings according to your personal preferences and whatever fruit you have laying around.

 

I am on holidays from tomorrow, so I might leave you alone for a while, but I will come back with a post xmas exercise and detox diet for the new year resolutions.

Stay tuned!!

Bulimia & Other diets

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I haven’t posted for a few days because I have been travelling, specifically to Tokyo and the time difference and the workload haven’t allowed me to dedicate the time I wanted to my side activities like this blog, which I love to write. So sorry everyone!

Those of you who have ever flown long haul probably know that there are very few things to do on a plane, and one of them is watching movies. Since I don’t get much spare time to watch anything on my daily life, I always take this chances to catch-up with all the films I have missed in the last months.

One of the movies I watched on the way back was Amy, a documentary about the life and tragic death of the British Singer Amy Winehouse, you probably know the story as I did (unless you have watched the documentary) a young Jewish girl with a great talent for singing and song writing, out of a lower class suburb in north London made it to stardom only to fall into a deep hole of drug and alcohol abuse that lead to her dead at the age of 27. Sad story, not the first one of this kind, the 27 club is a highly populated one, filled with some unforgettable figures from the music scene since the 60s.

 

The reason why I am mentioning it, is that actually, Amy did not overdose, she died of alcohol poisoning on a very weakened body. This weakened body was in such state because she had been suffering from bulimia from the age of 15, a condition that went untreated and everybody in her environment overlooked as the least of her problems, but that did cause in the end her death. Looking for some information about this subject, I found one of the best articles I have read about eating disorders using this documentary and this particular case as an example. For those of you who might be interested, this is the link to it:untitled

http://pitchfork.com/thepitch/861-we-need-to-talk-about-amy-winehouses-eating-disorder-and-its-role-in-her-death

 

I will not go in depth into this issue because the article featured if you follow the link already said it all better than I ever could, I would like instead to talk about the part of the education and the family support of Amy Winehouse (or the lack of it) that led to her holding on to her eating disorder and how this situation is much more common that we think, with thousands of women and some men falling at a very young age into this trap.

 

Bulimia and Anorexia are the extreme psychological conditions, the end game that can start with any of the other diets that are out there that could actually also be considered eating disorders because they, well, “disorder” our eating. You name it, the intermittent fasting, the juice detox, the Atkins method, the paleo method, the Dukan diet, the zone, weight watchers, low carb, low fat, the cayenne pepper and syrup diet… the list is endless and all of them have something in common, they work when followed, they don’t when not.

The problem is that these are all based on extreme restrictions or suppressions of entire food groups leaving our bodies shaking.

 

Simples!!

It is amazing to read on press continuous claims saying things like “traditional diets” don’t work, we must find another way to tackle weight loss since obesity has become the new plague of our time. In this article in particular they were talking about genetically tailored diets, the new hive, trying to find a new personalised diet that will once and for all adjust our food intakes to keep us healthy and slim. Sounds like a miracle? Yet the problem is that genetically we will probably not be supposed to eat doughnuts all day long.

It is a great idea in principle to use our genetic imprint to achieve the best possible nutritional plan and use it to create our diet. A lot of people will be willing to spend a lot of money in something like this, and it might be really useful for us to get a diet profile from our childhoods to learn to eat according to our body’s specific needs but it will not give us a free pass to eat whatever we want, potentially chocolate will still be off limits for 98% of the people if your gold is trying to stay fit and healthy. It should be something to be consumed occasionally. Traditional diets say so, and genetically tailored made ones will say exactly the same thing. Though luck!!

 

What the media seems to fail to explain when they say “ Traditional Diets” fail, is that it is not the diet that actually fails, but the dieters. Let me explain this, if you are overweight buy a significant amount of kilos, let’s say 15 for the sake of discussion, how did you get there? Did they appear in your belly and hips overnight? Most probably not. They are the result a of a lifetime of nutritional errors and a bad diet (as in how you eat every day) and a lack of an active lifestyle (namely sports) that has taken you to this point. If you change your diet in order to lose weight, and you manage to lose 12 kilos, and then you go back to your sedentary pre diet eating habits, guess what, your 12 kilos will come back with them and probably will bring friends!! It is the law of nature, old habits, old body!!

The key to a successful weight loss, whichever diet you choose, is to make it a lifestyle, lifetime long sustainable change. It doesn’t make any sense to put your body in a state of deprivation, which could potentially compromise your metabolism not to mention your mental stability. Some of the well-known effects of a low carb diet sustained in time can be lack of energy apathy and depression, intermittent fasting can lead to drowsiness, but the worst is the feeling that you cannot eat something, because this is exactly what you will be longing for all day long.

So back to your diet, and the weight you have lost and the hunger you have developed for the things that you haven’t been eating… what happens? Well you start eating everything and bang, the dreaded yo yo effect will come and kick you in the ass. Metaphorically and physically.

The more restrictive your diet is the worse will be the bounce effect to normal. If you are not prepared to life on a low carb diet the rest of your life, simply do not start a low carb diet.

Each person is different, in this, the media and papers are correct, and there is not one correct nutritional approach that fits all. Each one of us needs to take a long honest look at one selves and make a commitment to our diet for the rest of our lives. Am I going to be a low carb? Am I going to be a low fat? Am I going to fast? Or am I going to eat less amount of food, try to keep the fat and carbs under control and increase my physical activity?? Whatever you think it will work for you in the LONG TERM is the answer to you.

Finally I would like to also put out there, that having some flesh over the bone is totally healthy and beautiful. As long as you have an active lifestyle and your BMI is between 20 and 25 you are a healthy individual. The rest is AESTHETICS, and they are not necessary. So if you think or think that you are a bit chubby, but you are healthy, and you struggle to diet and you start and finish a fad diet every week, please do yourself a favour and stop!! Accept who you are and accept the beauty of your body and enjoy the food you love, because if you want to lose weight you need to love being skinny more than you love chocolate ice cream.

And Chocolate ice cream is amazing 😉

The Ultimate SUPERFOOD Salad

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Maybe I should actually say superfoods, given the fact that there is not one but several highly nutritious foods in a plate of this beautiful and colourful salad.

Broccoli which we already talked about it the past, salmon, a powerful source of Omega 3 fatty acids to protect your arteries, spinach, full of protein and vitamin c and iron, feta cheese, low in fat but high in protein and calcium and edamame beans, which have all the benefits from the soy and all the benefits of a bean, making you fuller for longer and helping your digestive system with their high fiber content.

Salads a wonderful thing, they exist in an infinite possible combination, some of them more successful than others and very easy to adapt to one’s personal taste by swapping ingredients for something that you might like more.

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This recipe is very high is protein and good fats and has a small amount of low GI slow burning carbs that can be increased depending on your macronutrient needs. As you will see it is a pretty simple thing, with only a slightly different dressing that makes all the difference by bringing the flavours together and make this a salad that is better than the sum of its parts.

Ingredients (serves 2)

200 grams. poached salmon

50 grams. low fat Feta cheese

2 tbsp. of pine nuts

2 handfuls of fresh baby spinach

2 cups of steamed broccoli

1 tbsp. edamame beans (loose from the pod)

For the dressing

2 pinches of Salt

1/2 a tbsp. Dijon mustard in grain

1 tbsp. White wine vinegar

1 tbsp. Soja sauce

4 drops of Sweetener

Lay the spinach on a plate to make the base of the salad, scatter the broccoli evenly over it, then the poached salmon in flakes, sprinkle with fetal cheese and pine nuts.

I buy my pine nuts raw so I toast them myself on a pan with no oil whatsoever, just keep an eye on them so they don’t burn!

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Mix the dressing well and dress the salad with it and serve immediately. This particular mix of ingredients is meant to give it a slight Asian touch, which goes very well with the salmon and the edamame but of course you can avoid this just by removing the sweetener and soy sauce from the mixture.

Enjoy!

 

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