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!

 

 

Raw Cashew + Coconut Protein Balls

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

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

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

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

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

Ingredients (makes 15 balls)

100 gr. of natural Cashew nuts

100 gr. of pitted dates

1/3 gr. of shredded coconut 

2 scoops of vanilla protein powder

1 tbsp of chia seeds

3 tbsp of water

Agave nectar (if needed)

How to…

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

 

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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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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.

Best Pea & Spinach Soup

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I promise you it is the best you will ever have. Well maybe you are very stubborn and will not be willing to admit it, but it will be at least top 3! What is special about this soup, is that is based on a traditional Finnish soup that I tried many years ago.

I had never been a massive fan of peas… I guess like most children, those mushy, green little balls were mainly something I had to patiently remove from paellas, rices, other foods that I liked…mainly an annoyance this is. Luckily for me, I developed a brain later on in life, and I became more adventurous with food, this paired with an excellent parental education that engraved in my brain the fact that “If you go to someone else’s house, you eat what you are given and you say how good it was” led me to trying for the first time the winning combination that makes this soup special. Mustard!

I know now you are still reading out of curiosity, so please know that Ham and Pea soup has been a traditional northern European speciality for centuries and traditionally, incorporates this seasoning into it, giving it a tart, vinagre like punch that is just so delicious! Since I don’t eat meat, I have developed a vegan alternative to this traditional soup, also incorporating spinach to make the traditional soup a bit lighter and removed the ham. If you are a meat eater, don’t hesitate to add a bit of ham in the cooking process and blending it together and you will get a smoky, delicious flavour.

Peas are also a very respectable source of many things. At only 74 calories per each 100 gr. of product, you get 5 to 6 gr. of fibre, 6 gr. of protein and very good levels of iron, calcium, vitamin C and magnesium along with multiple vitamins. It is also low in sugars and the carbohydrate content is of slow absorption making them perfect for weight loss diets, low carb diets, and diabetic patients (regardless of their medication of course).

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What else can I say… it is also very easy to make so totally worth trying and including this soup into your every day diets, without a doubt!

Ingredients (serves 5)

300 gr. frozen or fresh peas

300 gr. frozen spinach

1 Onion finely chopped

1 l. of vegetable stock (if doing the vegan option, if going for the traditional one, just add a 200gr. clean piece of smoked ham or a ham bone)

Dijon Mustard

Olive Oil

Salt & Pepper to taste

How to…

In a very small amount of olive oil, cook the onion finely chopped until transparent. Then add the frozen peas, the spinach and add the vegetable stock (or the ham and water), salt and pepper and let cook for 15 to 20 minutes.

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Remove one cup of the peas and set aside and blend the rest of the mixture correcting the level of water, it could be too dry or too liquid and therefore your soup would be too liquid or too chunky. We want the soup to be a little chunky though, kind of thick, but of course this is a personal choice! Once the soup is roughly blended is ready to be served.

In a bowl, serve the amount of soup you wish, add a teaspoon of dijon mustard on top and some drops as decoration. Garnish with some of the peas you had set aside and if you want, with a bit of mint and enjoy. img_9888

Slimming Matcha Vanilla Breakfast

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On an evolution of one of my favourite smoothies, I have created a new breakfast that is super easy, very healthy and can be prepared in advanced.

Preparing breakfast in advance is the best way to control your diet and start the day how it should, with a protein rich breakfast, high in fibre to keep you fuller for longer. It is not difficult, and you can change the flavour rather easily.

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Last week I posted a chocolate one, today a Vanilla Matcha one and I will keep posting variations and different recipes you can use to get your diet under control.

Ingredientes (per person)

30 gr Oat Bran

1/2 vanilla protein powder

250 ml unsweetened coconut milk

1 tsp matcha green tea

1 tsp Maca Powder (optional)

How to…

In a blender, mix the milk, the protein and the matcha until it is smooth. When mixed, heat up and add the oat bran, when is hot, turn it off and distribute in ramekin dishes or any container for the fridge. Serve with a small array of fruit to decorate.

This provides 17 gr. of Carbs, 5 Fat, 15 gr Protein and 195 calories.

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Happy Valentine’s day!

Skinny Lentil & Carrot Thai Soup

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In this unusual “heatwave” for the time of the year, I am in the midst of looking for healthy alternatives to some of my favourite foods. I don’t know about you, but I have put on some weight over xmas and I am still in the process of getting rid of it.

For this, I have started a bodyweight training program with a couple of friends together with some weight training and cardio, up to 6 days a week on a good week. How are you guys dealing with your xmas excesses? Or even better… don’t you have any regrets and now you are laughing at all of us? Lucky you if so!

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If you are like me and want to drop a few pounds and go back to your weight, you can have this super healthy soup for you lunch three days a week with some salad, it is very filling and well balanced and quite low in calories. One bowl will provide you with around 260 calories depending on how much fat you add when you cook. If you stick to this recipe that is more or less what you will get!

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Ingredients (serves 5)


1 onion finely chopped

2 carrots grated 

1/2 red pepper finely chopped

1 cm fresh grated ginger 

1 cup red lentils

2 tsp Thai red curry paste

1/2 can coconut milk

Fresh coriander to garnish

1 liter vegetable stock

Extra Virgin Olive Oil

Salt to taste

How to?

In a large cooking pot, heat up one tbsp of olive oil and cooj the onion with the grated ginger, after a couple of minutes add the pepper and cook for another couple of minutes. Add the carrot and the red curry paste. Once you can smell the curry aroma, add the lentils and the stock and let cook for 15 minutes. Add the coconut milk and cook for another 10 until the lentils are tender.

Serve with fresh coriander and Enjoy!

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Healthy Smoothies 3 ways

Since I have a big batch of granola to make good use of, I have been making smoothies this week. I post way more on Instagram than I do here, so if you like my pics and posts, I recommend you to follow me on IG to get a daily update and nutritional tip 😀

A smoothie bowl is one of those things that look awesome, tastes great and it is very easy to put together. It is also nutritious and quite low in fat (depending how you make it of course) and  high in protein.

I have made these three options but there are endless possibilities that we will get to explore in other posts!

  1. Acai Bowl: really the amount of acai is one tsp. The rest is made of frozen blueberries, strawberry protein powder and coconut milk. It is vegan (if pea protein is used) and I squeeze half a lemon in it too in order to bring out the flavour. The toppings are fig and dried rose buds.img_7024
  2. Strawberry Bowl: the protein here comes from the fat free greek yogurt. Mix 150gr of it with a cup of frozen strawberries, half a lemon again and a pinch of sweetener (i have used liquid sucralose) I find that liquid sweeteners work better for really cold mixtures. Blend in the food processor until smooth, with a dash of coconut milk. For the toppings, fresh blueberries, home made granola and raspberry sauce (for this I mix 2 cups of raspberries with one cup of water, lemon and sweetener and boil until smooth, I removed the peeps with a shifter)

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  1. Matcha Vanilla Protein Bowl. Mix 1 scoop of vanilla protein with one tsp of matcha green tea and blend. Top with blueberries and kiwi fruit and some more granola.

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Have a happy weekend!

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 🙂

 

Mediterranean Summer Vegetables & Herbs

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This is one of those recipes that is classic, easy, delicious and uber healthy. Why is this? it is low in fat, it is made solely of fresh veggies. There is a similar version of it in most mediterranean countries, it is called ratatouille in France, Pisto in Spanish and Kapunata or Ciambotta in Italy, Shakshuka in the Middle East and Menemen in Turkey. Take your pick! The differences in these recipes are less than the similarities. They can incorporate potatoes or aubergines, be more or less spicy and the herbs utilised vary a bit depending on the region.

This is a traditional summer dish for a very simple reason, the ingredients used mature in summer! If you are lucky enough to ever have had a vegetable garden or have friends and family who do, you probably know that there is about a month, in which tomatoes, green beans and zucchinis come out of your ears. You will be stuck with way more zucchinis than you would possibly be able to eat in three months. When your vegetable garden is big and the amount of veggies is well… overwhelming, you have to find creative ways to preserve it and this was one of them in the past.

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The same way you can make fruit preserves, you can make preserves for vegetables, so this recipe was made in bulk and then set in jars to be consumed during winter, when there was scarcity of fresh ingredients.

In this case, since i do not have a vegetable garden, I have just made enough for a few portions that can be kept in the fridge or frozen if needed. The base recipe is just vegetables, but in most cases some protein is added to make the dish complete, so it is served as side dish to meats, fish or my favourite, with an egg. You can just crack the egg on top of it and let it poach in the hot vegetables, or fry it separately and add it later, like I have done in this case.

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It takes some cooking time to make this dish, but it is uncomplicated and pretty much anyone can master it, no problem.

Ingredients (serves 4)

2 zucchinis 

2 large onions

2 cloves of crushed fresh garlic

1 red bell pepper

800 gr. of ripe peeled and chopped tomatoes (fresh or canned)

Extra virgin olive oil

Salt & Pepper

Sucralose sweetener

Herbs & spices: fresh basil, ground coriander, ground cumin, ground ginger and fresh oregano

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Start by washing all the vegetables and peel the onions. Chop the onions in small quarters of less than 1cm. In a large bowl, heat up 1 tbsp of olive oil and cook the onions for a few minutes, while you cut the other vegetables. Straight after the onion, add the red pepper, the crushed garlic and sprinkle with salt. while it cooks, chop the zucchinis in small pieces and add to the pan too. After 3 to 5 more minutes, add the chopped tomatoes and the herbs together with the salt, pepper and sweetener to tamper the acidity of the tomatoes. Now how much of the herbs? only you can answer this, but it is very much a matter of personal taste. As a guidance, I would add a tsp of each one of them, a little more ground of the ground coriander and a little less of cumin, because it is quite overpowering in this dish.

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Let cook for about 1 hour, at low heat so it simmers slowly with a lid on and stirring every 10 minutes.

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Serve with fresh basil and an a fried egg for a low fat, low carb, high protein, super nutritious lunch or dinner. Happy weight loss!

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