Best Crustless Quiche

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In order to properly plan your meals, there are many different diet types out there, if someone is trying to lose weight, and slightly desperate to do so quickly, you can find a myriad of options that promise quick results all with a flat tummy as an advertising. Flat as in fitness model flat, not normal person on an empty stomach flat. This has been of some concern to me for a while, because I have been through many of these diets, recommended by friends, or advertised through a magazine, you name it, the choice is endless.

Now I am older, and I am wiser and I know better and I fight against these misconceptions on a daily basis, because some of this diets are just lies or stupid approaches to eating with minimum real impact on your body composition, but others, are straight harmful for your metabolism, your body and if sustained long term, some are life threatening.

The worst of these are the cleanser diets based on syrup and cayenne pepper. A combo that is meant to “activate your metabolism due some components on the cayenne pepper” and some other idiocies I have read. Our metabolism is not as naïve as we are, and the only thing that he is going to do in such case is slow down. All these juices, meal replacements, chemicals that people try to sell us with the promise of a beach body will certainly do something for you:

  1. Make you lose water (therefore the perceived weight loss)
  2. Muscle mass compromise: 90% of the time your body will consume your muscle mass for energy

So here is what happens: you don’t incorporate the nutrient x through your diet because you are master cleansing for a week for example, but your body needs it to keep normal bodily functions such as body temperature, structural cell maintenance, your heart beat… and it will start using the reserves that are available, this might be a bit of fat, but it will also be muscle tissue. Muscle in this case is not a priority for your body because muscle is a metabolically active tissue, this means that to sustain it, it requires additional energy to be sustained, whereas fat doesn’t. You see where I am going?

Your body will burn whatever is on hand to keep you warm and alive and when you are done with your diet you will have: a compromised metabolism that will literally jump over any calorie you give him, a few less pounds of water, a little less fat and a lot less muscle. The problem is that regaining muscle takes a lot longer that regaining the fat and the water, which will be restored within 1 or 2 weeks once the starvation period is over.

Basically, you are much better off eating a varied balanced and healthy diet, not only will respect your body, it will also keep you mentally on track without those dangerous feelings of deprivation that lead to binge eating.

Today, I would like to share with you a very easy recipe for a really tasty dish, a quiche but with no crust to make it a bit lighter. The carbohydrate content comes from the vegetables in the mixture and is literally packed with protein. It is also very pretty so if you have guests and you are trying to stay on track, it helps to cook things that even though are healthy, look like they aren’t.

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Ingredients (serves 6)

8 eggs (or 4 eggs and 12 egg whites for lower fat)

4 cubes of frozen spinach (fresh is better but I didn’t have any)

4/5 cherry tomatoes

1 small roulade of goat’s cheese

2 slices of smoked bacon

10 gr. of grated parmesan cheese to gratin

200 ml. light soy milk (or your milk of choice but low fat)

1/2 red onion cut in thin rings

Cut the bacon in strips and sauté them in a pan for a couple of minutes until the fat has dissolved. Add the spinach and stir well.

In a bowl, beat up the eggs and add the bacon and spinach and the milk. Mix well and pour into a quiche mold. Spread your onion rings over the surface then cut the goat’s cheese into thin-ish slices and place them nicely on over the surface of your quiche.

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Finally put the cherry tomatoes strategically to give it a bit of colour and sprinkle with the parmesan cheese.

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Bake in the oven for about 45 minutes at 150C.

Enjoy!!

 

 

Slim-Waist-OK Moussaka

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The Greek traditional recipe for Moussaka is not complex but as with many traditional dishes in the Mediterranean cuisine, is very high in fat and quite time consuming. A bit of history of nutrition here that explains why these dishes are generally so highly energetic, they originated in a time of our development when most of our Jobs happened in the fields or taking care of cattle. The energy needs of the peasants and housewives in the old days, were likely to be twice as high as the one of us, sedentary human beings of today.

When you need to find a way to consume 5000 calories a day, a plate of moussaka dripping in oil providing 1000 calories per portion, was actually very good news for our body!! This is the reason why we are programmed, as a race, to rejoice in hyper caloric meals such as a tub of Ben & Jerry’s or a full McDonald meal with French fries and a Sundae. Our caveman brain loves it!! The brain doesn’t know that we don’t have to go to the forest to cut logs for the next 5 hours to prepare for the winter, but to watch Netflix for 6 hours instead while laying on a sofa, and so when we eat such a high amount of nutrients it produces a kick of happy hormones, endorphins, dopamine… Not good!!

We are the only race that eat for emotional reasons and these sneaky hormones might just be the reason for it. I feel sad, I eat chocolate ice cream, I feel better! Magic? No. The problem is that we also the only race with the capacity of abstraction and suffering related to body image issues.

Moussaka and the likes of it, are absolutely delicious scrumptious recipes that we should keep enjoying, however, I prefer to adapt the recipe to make it more fit the needs of our bodies, and I have come up with a low carb, low fat alternative to the traditional one, that tastes really really well and takes significantly less time that the original one.

Ingredients (serves 4)

250 gr. Ground Beef under 5% fat content

500 gr. Canned tomatoes

½ onion

2 garlic cloves, peeled

Fresh or dried thyme/oregano/basil

½ teaspoon cumin

½ teaspoon ground coriander

Salt & pepper to taste

4 drops of sweeter

1 Eggplant

40 gr of grated cheese

100 gr of 0% Greek yogurt

Extra Virgin Olive Oil

To prepare this recipe I use two small over proof non sticky plates, each one serves 2 and I freeze one.

First of all, turn on the over at 150 C degrees and let it warm up. Wash the eggplant and cut it in slices, ½ a cm thick. Cover an oven tray with baking paper and spread the aubergine slices evenly. Sprinkle with salt and leave them “sweat” for 5 to 10 minutes while the over gets to the right temperature.

In the meantime, chop the onion very finely and poach it in 1 tbsp of olive oil at medium heat. Add the 2 cloves of garlic & salt and when they are all transparent and soft, add the canned tomatoes.

By now the oven should be hot, put the aubergine in the middle and let it roast for 10 minutes while you finish the tomato sauce.

Add the spices to the tomato sauce, the cumin, coriander, salt, pepper, sweetener and herbs, smashing the tomatoes to pieces with a fork. Let it simmer for 10 to 15 minutes. After 10 minutes in the oven, turn the eggplants around and let them cook for another 5 minutes.

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Take the aubergines out of oven but don’t turn it off.

Now, we are not using any white sauce or oil to cover the base of the plate but some of the tomato sauce instead so reserve one or two tablespoons. Then add the ground meat to the remaining tomato sauce and let it cook for 4 to 5 minutes, and correct the salt and pepper.

Once you have the aubergines, the meat with the tomato and the plain tomato, is time to build up the moussaka!

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Put the plain tomato on the base of the plate, then line it up with roasted aubergine. It might look a bit dry, and considerably drier than if you would have fried it in oil, but once in the oven all the juices will mix and they will be soft and melty. Set a layer of meat over the aubergine and then drop 3 or 4 hazel sized dollops of 0% fat Greek yogurt, on it, this substitutes the white sauce and it will add a creamy taste to the dish without any added fat and with lots of protein instead. Then add another layer of aubergine pressing down to make sure everything is nice and tight and if your dish is full, sprinkle with the grated cheese for the gratin.

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If you have a higher dish or a larger one, you might want to have 2 layers of meat and aubergine, in any case is the same!

One is ready, just cook in the oven for 20 minutes and serve with a green salad.

Enjoy!

90 Calorie Protein Punch Easy Egg Muffins

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How did I never think of this is a mystery, but we all have lots to learn, and I have learned about these beauties this weekend. I use an app called Fitocrazy to log my workouts, it provides support for fitness purposes and it’s full of people with very inspiring ideas, one of them was these egg muffins. Even though I seem to be the last one to find out about them, I thought I would give them a go.

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Before sharing the recipe, which is very very easy, I would like to stress the importance of snacking as part of a well balanced and sustainable way of eating. Most experts recommend doing 5 to 6 meals a day, smaller in size, the main advantages of these are two:

1. Keeps your metabolism active: when you eat every few hours your body keeps receiving fuel and so he keeps using it freely.

2. Avoids cravings and overeating at the main meal times. If you get to lunch starving, you will jump on literally anything, from crisps to sweets. If you eat something before hand, you will have better control over your appetite.

What should a good snack then have? Protein for starters, it is very important for satiety and muscle mass maintenance. Carbohydrate to make sure that protein is used best as possible, it should be a healthy source of carb to keep you fuller for longer and then some type of fat, ideally the least abundant component.

Between your lunch and dinner, one or two of these with a piece of fruit (an apple for example) will keep you energized and full until dinner. I have made these with full eggs, but I would recommend also to substitute a few eggs with egg whites for more protein and less fat depending on your goals.

Finally, I have made these vegetarian but they are awesome with bacon or chicken in them for additional flavor.

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Ingredients (for 6 muffins)

6 eggs

1 cube of frozen spinach

1 tomato

1/2 onion

2 tbsp. grated Grana-Padano or parmesan cheese

Salt & Pepper

How to…

In a frying pan, sauté the tomato and onion with salt & pepper for 3 to 5 minutes. In he meantime, boil the spinach until is loose and then remove all the water. In a bowl, beat up the eggs with a pinch of salt and pepper again and add the vegetables and one tablespoon of grated cheese.

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Mix well and pour into muffin liners, the metallic are best to avoid the egg from sticking to the paper (it does stick a lot). Sprinkle the top with the rest of the cheese and bake for about 20 minutes at 150 C.

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They last in the fridge for around 4 to 5 days so it’s a great grab & go snack or breakfast if you are running late!

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Enjoy!

Easy Healthy Dinners: Lamb & Spinach gratin

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This is a really easy way of using leftovers, when preparing some spinach from my previous post Almost Creamed Spinach, just cook some extra and keep it in the fridge to use the following nights!

For this recipe, just pan fry in a really hot pan a 350 gr lamb fillet, then slice in half and then each half in smaller pieces (around 1 cm thick). Reheat the spinach and sprinkle some grated cheese on top.

Bon appetite!

Healthy Almost creamed spinach

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So before we jump into the weekend, I would like to share with you an old favourite of mine. It is a spinach based dish that can work as side dish to a main of meat of fish or tofu, or as a starter, minding the portions of course.

Spinach is one of those super foods that deserves the name and lives up to it, anyone born in the 70s and 80s will remember how Popeye convinced us all that spinaches would make us big and strong and you know what? he was right!

This green leaf has plenty of desirable effects in our body, it is low in carbs and fat like all the vegetables, but also it is very high in protein, nearly 3 gr per 100 gr of product, and also very high in fibre. This means that we fill fuller for the right reasons, and it helps the intestinal transit. Over and above this, there is the high contents of iron, Vitamin A, C, K and some of the group B and high contents of magnesium, calcium and potassium, all these, key to strong bones, and to avoid water retention.

It is very antioxidant and helps improving your vision and has some components that are responsible for strength building on your muscles (Popeye!!)

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The downside is that is not very good for people with kidney stones since there is a component in them that could worsen this condition, but if you are in tip top condition, jump ahead.

Some people don’t like spinach because they consider them bland and can only enjoy them when they come as a side of creamed spinach, which is a shame because all that cream and cheese kind of take away the benefit of it.

My version of this dish is much lower in fat and much higher in protein since I add cooked ham to it, making it more of a starter or even as a light dinner option.

Excuse the fast taken pics, but I hope they look yummy enough to make you want to try it.

Ingredients (serves 2):

4 squares of frozen spinach (or two portions as stated in the packaging)

120 gr of cooked ham

1/4 onion

1 clove of garlic

1/2 tbsp. of olive oil

1 tomato

50 gr of gruyere/parmesan cheese grated

Salt

In a cooking pot, cook the frozen spinach for about 5 minutes or until the frozen blocks are totally undone. Then rinse and let in a strainer to loose the water.

Then chop the onion really finely and the garlic clove and sauté them in a pan on medium heat. Cut the ham in little pieces. My trick is to make rolls and then cut it with the scissors. Then chop the tomato in small cubes.

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Put the heat up and when the pan is hotter add the ham, ideally, it needs to be a bit toasted outside, then add the tomato cubes and salt. Let simmer in low heat fro 5 minutes, then sprinkle the cheese and let it melt on top for a couple of minutes. Serve immediately.

Easy & Healthy Zucchini gratin

 

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Like everybody else, every time I listen to the word gratin, my mouth waters, and then my brain sends me a clear message, stay away, it will take hours on a treadmill to burn off all that fat… This might be true when eating out and it is still a not so healthy option, but  when eating in, nothing stops you from enjoying a gratin once in a while.

I have chosen zucchini for this recipe because it is an easy and fast cooking veggie that is very low in carbs and cals and goes really well with dairy produce.

You can substitute them for cauliflower, green asparagus, broccoli… but this particular one when it’s done, looks a bit like a pizza, and it can be a really good way to make children eat their veggies 😉

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Ingredients (serves 2):

1 Zucchini

100 ml of half fat cream

100 ml of low fat milk

75 gr of low fat mozzarella cheese grated

75gr of gruyere or parmesan cheese grated

Salt and pepper

 

Pre heat the oven to 170C.

Wash the zucchini and cut it into really thin roundels. The thinner the better, discard the two ends of it and set the roundels in an oven proof tray forming a layer of slices. Sprinkle with salt and pepper. Mix the milk and the cream in a bowl and pour over the zucchini, cover with the cheese evenly making sure the cheeses are mixed.

Bake for 15 minutes then turn on the grill and bake for 5 more minutes until the cheese is toasted and looks like a gratin. It will depend on your oven and the distance between the tray and the grill, so keep an eye on it as it can burn really quick!

You can also use this dish as a side dish for a lean protein source such as chicken or grilled fish.

Enjoy!