Healthy home made Nutella

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I realised last week that some of you actually read what I write, so I am going to have to start measuring my words! Strange how we project our digital voice to the void and we listen carefully to what the wind brings in return.

I am one of those people that stick a finger in the bottle of Nutella. Cheeky and shameless I scoop as much as I possibly can and i rush it to my mouth to stop it from dripping (which I only succeed every now and then).  We all know it isn’t the best of snacks but it is so delicious… If like me, you would like to be able to stick your finger in the chocolate pot more often and feel good about it, you have come to the right place.

This Nutella is vegan, sugar free and high in fibre. It takes a bit of processing time but other than that is very simple to make and takes only 3 ingredients.

Ingredients 

150 gr. Hazelnuts

60 gr. birch sugar

50 gr. cocoa powder

20 gr. cocoa butter (optional) or 50 ml. oat milk

How to…

First toast the hazelnuts in the oven for about 5 to 10 minutes, without letting them get too toasted. Then mix everything else in a food processor until smooth and try.

You may need to add some more milk, or more cocoa depending on your taste.

If you have cocoa butter it will make the mix a little bit softer that if you don’t, without it, it will be more intense.

Once you have a smooth paste you can keep it in the fridge in an air tight container for 4 weeks.

You can also melt it au bain marie and pour as a sauce on top of pancakes like these:

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Protein Green tea Nice cream with Cacao Nibs

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I come from the best place in the world. It’s not (only) me who says this, we are very privileged, and i like to remind myself of that as often as possible. Being grateful is part of being happy. I was born in a misty coastal region in the most septentrional part of the Iberian peninsula, this place, never conquered, never surrendered is called the Basque Country.

Nested between mountains and green as an emerald, this land goes to die in the winding, rocky cliffs of the Atlantic Ocean. Not a turquoise, sky reflecting sea… a wild, severe and feisty one more like that was claimed the lifes of many fishermen and sailors through the centuries. It’s an ancient land, one were its people speak the oldest, most mysterious language in Europe, of unknown origins. A secret language catalogued by the UN as “the hardest language to learn in the world” followed by Mandarin.

It rains a lot, that is why it’s kept it so clean and beautiful and the reason why the land blesses the inhabitants with flavourful vegetable products. The ample cold waters of the sea provide some of the tastiest fishes in the world, our green pasture feeds excellent cattle and we serve our steaks over coal in pieces that are in excess of 1 kilo of weight.

Maybe that is where my love of food first come. It is difficult not to be a foodie in the Basque Country, and it is difficult not to be disappointed when you travel. From here, I want to invite you all to come and visit my beautiful, peaceful and fantastic part of the world, you wont regret it.

Today, I want to share a small snack recipe that can double up as a breakfast of post workout meal. It is made with green tea, since Japan is one of the few places that I have travelled to and felt that the food culture was equally respectful of the raw material as my own. Different yes, but similar in its perfectionism, and for that, here is my Matcha Nice cream with Vanilla protein. I hope you like it.

Ingredients (serves 2)

1 frozen chopped banana

1 scoop vanilla protein

1 tsp Matcha green tea

Dash of coconut milk

2 mini matcha choc chip cookies

Cacao nibs

Rose petals (dried)

How to…

In a blended, mix the banana, vanilla and matcha with a dash of coconut milk. Adjust the milk to your desired consistency, I wanted mine a bit firm so I put a little less.

Serve and adorne with japanese choc chip cookies, cacao nibs and rose petals.

Your children will love it, since it was cookies and everything is super healthy so win win! Have a lovely week peeps!

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Blue Protein Nice Cream

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I write. I have been writing since I was about 11, when I finished reading The Lord of the Rings. I have always had a thing for fantasy and sci fi and a while ago. I have decided that maybe it would be a good idea to share some tales with you.

So since the aim of this blog is to provide nutritional advice to acquire and maintain a healthy weight, but in a delicious way, sharing tales is not really something you would expect from me. However, I am asking for permission, to all of you. I wonder if you would mind me doing so? And if you don’t, I would like you to challenge me with themes!

Hit me with your best shot and I will do my best to make a short tale with it. Who knows, maybe together we will come up with something good.

For now, let me share with you this protein nice cream recipe, perfect for the coming summer months! Low in fat, slow burning carbs, vegan and high in protein. No added sugar or nasties, great to make for the kids, and for the not so young too 😉

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Ingredients (serves 2)

1 frozen banana

1 scoop vanilla protein powder

100 ml coconut milk

1 tsp. blue matcha

How to…

Mix the blue matcha in the coconut milk and let it sit for 5 minutes. Stir and filter to remove any solid residues. In a blender, mix the frozen banana, the blue milk and the vanilla protein. Mix well and place in a metallic container and back to the freezer for 2 hours.

After 2 hours, check the consistency and if the nice cream is firm, scoop out with an ice cream spoon and serve with frozen berries.

Easy and delicious!

Mango Parfait & Food Pics

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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!

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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??

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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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Best Spicy Butternut Squash

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Easy start of the week… Mondays have an awful fame for taking us all back to reality and to a world of obligations. What we have to do, our jobs, homes, groceries, children, families, noises. Lazy Sundays leave way to a feeling of having to be back on track. No more ice cream watching that movie and a bit of guilt. This is why I love cooking a bit pot of soup of Mondays that will last me until Friday. Today I would like to share with you an Autumn recipe that is hearty, filling and delicious and of course it’s been made with love and little fat to keep your hearts happy and your hips tight.

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Autumn is the season of falling leaves, of yellows and oranges, or warm cozy jumpers of blankets, of Halloween, and in the midst of all this, of Pumpkins!! Starbucks brings their inglorious Pumpkin Spice Latte and I bring the glorious Butternut squash Spice Soup, as they say, each to their own.

A bit on the nutrition side of things… Butternut squash is a pumpkin that has an elongated body and a big butt, a bit like most women 😉 pumpkin are very sweet, like carrots, when cooked they are perfect to bake pies and cakes due this high content of natural occurring sugars, so in principle I wouldn’t recommend having too much pumpkin if you are trying to lose weight, however, their glycemic charge, this is the total amount of carbohydrate that they contain, is relatively low so if the portions are controlled there is no reason to avoid it. This soup is still very low in fat, low in carbs and GI and perfect starter. Additionally it contains a fair amount of curcuma, which is highly antioxidant, helps digestion and it has been linked to Alzheimer prevention and glucose absorption reduction on people with diabetes.

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Personally from a taste point of view I find pumpkin soup a bit too sweet so I much prefer the curried version that has a bit of a spice kick and it is much nicer. This version is vegetarian but I have come across the exact same thing but including bacon and I will surely try it in the near future.

Ingredients (serves 4)

½ Butternut Squash

1 red pepper

2 Onions

1 vegetable stock cube in 1 liter of water

½ tsp Paprika

1 tsp curcuma

½ tsp ground pepper

½ tsp ground coriander

1 tsp cumin

¾ tbsp. Extra virgin olive oil

1 tsp Green Tabasco Sauce

Salt to taste

A few sesame seeds & coriander to decorate

Peel and chop the onions and cook them for a couple of minutes in olive oil. Add the butternut squash, mix well and add the spices. Let them soak for 1 or 2 minutes and add the stock. Once it is boiling, reduce the heat to medium low and let simmer until the squash is soft and melty, around 15 to 20 minutes. Taste the sauce and season with salt to taste if needed. Since this recipe has so many spices you might as well skip the salt, it does wonders for water retention to eat lower sodium.

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If you are happy with the taste, blend together with a hand blender until the soup is a smooth silky consistency and there are no “boats” floating around.

These soups and anything that contains multiple spices will taste better after a few hours, but if you can’t wait it will still be delicious!

Follow me on Instagram for daily tips & recipes @cook_yourself_slim

 

Oat-sotto, the Healthy Risotto

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Ok maybe not my best naming moment XD but I do think it’s funny. I am simple mind like that.

I love risotto, it’s one of my favourite things because I am a big cheese lover, but the combination of bacon, rice, and parmesan cheese well… it’s everything but scale friendly. Every now and then though, there is nothing wrong with having the real deal of course, I don’t have it with meat any more but it does come in pescetarian versions with seafood that are ok for me. Scallops and mussels are a great combo for example and they add lean protein and iron and lots of flavour. In this case I wanted to come up with a lighter version, one that you can eat 3 times in a week and it won’t make you feel bloated, gain weight or affect your goals in the slightest.

Instagram is a great source of inspiration for this things sometimes and a few weeks ago I came across this savoury porridge trend that I thought could work great for this purpose. The recipe here today is vegetarian since I used parmesan cheese, the real deal, but should you want to avoid it, there are some vegan alternatives that could work just as well.

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The rice in this recipe in actually oats, in case my clever naming got you confused. Then the recipe is exactly the same as an actual risotto, only with less fat, less cheese and significantly less cooking time, which is also a plus if you are short in time.

If the oats are the right ones, this is a gluten free recipe and low carb too.

Ingredients (serves 2)

100 gr. wholegrain oats

100 gr. finely chopped onion

1 smashed clove of garlic

1 cup white wine

1 tbsp extra virgin olive oil (or half olive oil half butter)

1 cup vegetable stock

1 cup sliced mushrooms

4 chopped green asparagus

2 tbsp. grated parmesan cheese or vegan alternative

Salt and pepper

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How to…

In a pot, heat up the oil and cook the onion an garlic slowly until tender and transparent. Add the chopped mushrooms and the asparagus. Two minutes later add the oats and mix well with the rest of the ingredients to mix the flavours. Add the wine when the pot is hot and let it evaporate. Then start adding the stock little by little and cook for about 5 minutes. Turn the heat off, add the cheese and let rest for one more minute. Serve immediately to avoid the oats from going too soft.

Bear in mind the texture is softer than with normal rice, but still delicious.

Enjoy!