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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Vegan Chili con Carne

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Or should I say Chile Sin Carne (which means without in Spanish as oppose to con, that means with) because there is no Carne (meat) at all in this recipe!

This is a great way to start the week and an awesome recipe to cook in advance. It is very simple to make, perfect for busy people that would like to eat a bit healthier during the week since this is a meal that you can take to the office to reheat and it will taste perfect.

Like every dish that gets its flavour from spices, it always tastes better the longer it sits together. This chili will be perfect in the fridge for 4 or 5 days.

In these cold gloomy days of winter, there is nothing better than a warm plate of this spiced mexican style platillo. I have removed the meat to make it vegan which also removed all the saturated fats and colesterol, making it very low in fat and high in protein and slow burning carbs which is perfect to keep you fuller for longer.

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In case you are new to this site and you haven’t read this before, beans and beef have a very similar content in protein, even though the quality of the that protein is not as high since vegetable protein lacks some basic amino acids, making it less available for the body to use. In order to supply those missing amino acids, you add some animal protein to the dish, or some cereal. It is enough to add a small portion or bread, rice o a bit of cheese or even soured cream to make it complete.

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Since I am on a permanent journey to a leaner me, I haven’t add grated cheese on top as in the tex mex versions but depending on your goals you may want to do so.

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Ingredients (serves 6)

2 stalks of celery

1 red bell pepper

1 yellow pepper

2 red onions

800gr. can of chopped tomatoes

800 gr. red kidney beans

1 small can of sweet corn

1 tsp. cumin

1 tsp. ancho chili powder

1 tsp. chipotle powder

1 tsp. garlic powder

Salt to taste

Extra Virgin Olive oil

How to…

Peel and chop the onions in small squares, the peppers and the celery in small pieces and in a large pan, heat up 2 tbsp of extra virgin olive oil. Cook the onions first for a couple of minutes adding salt to it and then add the pepper and celery and cook for a further 7 minutes stirring occasionally.

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Add the chopped tomatoes, the spices and taste for salt and leave simmer for another 10 minutes. Add the beans removing part of the liquid first and keeping in aside in case the pan runs dry. Cook for a further 10 minutes, add the sweet corn and after another 2 minutes turn off the heat and let sit for 10 minutes for the flavours to mix.

You can eat straight away or way until the next day. I serve it with whole grain rice (the portion is around 30gr. of dry rice per person), fat free greek yogurt and fresh coriander and chilies for decoration and you can also add a side of avocado.

Enjoy!

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Figs, Pine Nuts & Goats Cheese salad

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Well.. what is there NOT to like about this combination? In case as me you were not a massive pine nut fan, all you need to do is toast them in a pan, and then try them warm, they are supper nutty and delicious. This is a very summery dish, that can also lead well into autumn due to the cheese and the fact that the best time for sweet juicy figs is actually September.

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Figs are often considered a fruit that is extremely high in sugar,  and they may not be dieting material if you are planning on eating a whole plate of them. On the other hand, they have a lot of fibre and aid digestion, protecting our stomach at the same time. On the back of this, figs are excellent laxatives and they are full of vitamins, minerals and antioxidants, helping your body slow the ageing process.

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Additionally they have been proven to control the blood sugar levels and figs and their leaves are recommended for people with diabetes for this reason. They are also very effective to help you expectorate when you have a cold or the flu, this is, they help get rid of the mucus in the respiratory track.

Add some protein into the mix and green leaves to increase the fibre and satiating power and you will have an awesome starter or a light dinner.IMG_6528

Ingredients (serves 2)

3 figs

60 gr. of goat’s cheese or vegan alternative

2 tbsp. of pine nuts (toasted)

Mix leaf salad

Olive oil & balsamic vinegar

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How to…

Choose a pretty serving dish. People will be more willing to eat your food if it looks beautiful. It is what it is… we eat with our eyes!

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Lay your mix salad leaves on it forming a bed. Chop your figs in quarters and lay them on top of the lettuce alternating the tops and bottoms like in the picture, it will not alter the flavour, but looks better 😉

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Crumble your goat’s cheese or vegan cheese with your fingers and distribute evenly over the figs, then top it up with the pine nuts. To toast the pine nuts, simple place them in a hot pan with no oil until brown, and move them around every now and then so they don’t burn. If you want the salad to be warm toast put your pine nuts when they are still hot.

Dress with one tbsp of extra virgin olive oil, and one of balsamic vinegar.

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Healthy Black Bean Vegan Burgers

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Recently I went through some documentaries that enforced previous notions of what is healthy eating and how to go about it. What i didn’t know, was the impact that those decisions make in the world we live in.

The vast majority of people turn their heads to the other side, not to see. They KNOW that reality that lies within, but they do not want to acknowledge is there, because if they do, they might feel bad about themselves. They might even want to change something, and changing habits is not easy.

I have spoken about it before in this blog, you can find a long article about veganism scrolling down the page if you are interested.

However it is not really about becoming vegan, it is about gaining awareness. Awareness over the fact that according to the UN, 53% of our CO2 emissions come from the meat industry (I mean all types of meat and dairy), that is way larger than the cars, planes and industries of these world. The impact on the planet of the excessive animal protein consumption is vile. As always, there are two sides to this coin, the economic development  of certain areas depends on cattle and related business so it is not about not eating meat. It is about making the meat you consume count.

Why not start by having a vegetarian/vegan day a week? Just give it a go! It is fun, it is easy and it will spark your cooking creativity. You don’t know where to start?? Here is where. Make note on today’s recipe and try it out next Monday for a good start of the week.

Also, in terms of health benefits, these way of eating tends to be cholesterol free and lower calorie/fat so it may even help you shred a few pounds.

About these burgers, I took the recipe from another blog and I have to say, it would probably benefit from a bit of egg white to hold it together since cooking them can be a bit messy, therefore the uneven shape of mine.

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Ingredients (makes 4 large patties)

250 gr. butternut squash

1 can of black beans washed and rinsed

1/2 an onion finely chopped

1 clove of garlic

1 tbsp of cumin

1 tbsp paprika

salt and pepper to taste

1 cup of oats

Veggies to accompany, I used broccoli stems, lettuce leafs, avocado, hummus.

How to…

In a pan, cook the chopped onion until transparent, then add the butternut squash cut in small cubes.

Let it cook until is soft and then add the beans and spices, rinsed and let the water evaporate as much as possible, this will make the patties drier and easier to work with.

With a food processor or a hand blender, mix all the ingredients and add the oats, this will give your mixture a lot more texture. Add more if required, you want the resulting mixture to be slightly firm.

Form the patties and cool in the freezer for 30 minutes.

You can cook them in the oven for 45 minutes, or in a non sticky pan for about 15. In the oven, they could melt and become a mess, so I would rather the pan, flipping them around a couple of times and bearing in mind they will expand and become bigger so they could invade each other’s personal space. If this is something burgers feel touchy about lol.

Another solution is too cook them with metallic rings around, like the ones that restaurants use to form vertical salads.

You can use these patties to make proper burgers or just eat them with veggies and some avocado as me, because I am a low carb-er. Your choice.

I promise you, no one would be asking for a steak if you serve these.

Happy next Meatless Monday!IMG_6140

 

Detoxing for ever

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The word in everybody’s mouth this January, and every single January if we are being honest, because new year resolutions seem to last only as long as this first month, then the reality of a lifetime of built habits come to haunt us and drag us back to the snack section of the supermarket and to hang our gym clothes until the summer pops its head around the corner.

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The problem with these so called “detox” is that they often do more harm than good.¨

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So instead of talking about what is bad about detox diets that will leave you with less muscle and starving for sugar, not to mention in a perfect metabolic condition for a yoyo effect, (if you are interested on this, you can check my previous post about Bulimia and other diets) I will offer you and alternative method of detox that will help you:

  • Cleanse your body after a period of overindulging eating
  • Return to your previous weight or start a weight loss diet without risking your health
  • Fill you up with energy that will not peak and then leave you tired, but a consistent rate through the day
  • Increase your metabolism so you burn more calories even when you are not exercising
  • A more toned physique, that will your body a beautiful shape

 

If any of those appeal to you, continue reading.

This is a starters guide to a healthier life, and I will be digging deeper in the forthcoming weeks on each one of the principles of the method, which is just based on the implementation of some healthy habits in your life, just one by one. Today we will speak about the diet, since this is what will make the biggest impact on your life. You might have heard that “no amount of exercise can outdo a bad diet” this is very true, and for some of us, the percentage might as well be higher, the good part about this, is that if you cannot do exercise or sports during a particular period of your time, you still get to manage your weight just by learning to eat better and clearing some misconceptions.

 

The first rule of the good eater is… To know EXACTLY how much you should be eating. Nutritional recommendations have promoted the idea that most of us women need 2000 calories and day and most man 2500, this for a person that is physically very active might be true, but there are many variables that affect your nutritional needs:

  • Your height
  • Your current weight
  • Your body composition
  • Your level of activity

 

In order to calculate your needs, you can find some very useful online calculators, I like one in the site bodybuilding.com. You can access it here and just fill in the information required:

http://www.bodybuilding.com/fun/macronutrients_calculator.htm

Which takes me to the second rule: to know exactly WHAT you should be eating. This affects the amount of each food group you should be eating (Protein, Carbohydrate and Fats) and how much of each should you be eating, since the right split of them will do an awful lot of a difference to your body composition.

For example, someone that eats too little protein, will have trouble maintaining their muscle mass, which might make them lose weight but look sick and undernourished and not healthy and toned, which is a lot more appealing. Not eating enough fats can put your health at risk and removing the carbohydrates is not a permanent solution and most likely will just deplete you of water.

The above link will tell you the exact number of grams and calories from each nutritional group that you should be eating every day.

 

Wait!! Don’t get frustrated just yet, learning to count your nutrients is not for beginners, but it is good for you to know it, so you can follow it broadly when composing your meals.

A normal split for people that are trying to lose weight but not in a competitive sport, would be 40% carbs, 35% protein and 25% fats.

How do you then do this??

A simple way of calculating is by filling a small to medium size plate with: 1 portion of protein (this is about 120 grams of chicken, 100 grams of red meat, or a 150- 200 gr of white fish, same as red meat if its blue fish which has a higher amount of fat) this should occupy ¼ to 1/3 of your plate then fill up with vegetables (greens and tomatoes, peppers etc but no starchy vegetables) these should take up ½ your plate.

The rest, should the ¼ of your plate more or less, should be filled with carbs, normally this is a couple of spoonful’s.

 

Simple rules to choose your food:

 

Protein: lean sources are best!! Chicken, turkey, lean pork loin, white fish, lean beef (less than 5% fat) and cottage cheese, 0% quark and 0% Greek yogurt Other proteins that are higher in fats such as lamb, cuts of meat with a lot of fat, or even salmon and eggs are best eaten in moderation (twice a week for eggs and salmon and only occasionally for the others)

 

Carbohydrates: complex or slow burning carbohydrates are always the best choice, this is because their unprocessed nature respects the integrity of their nutrients and have kept all their fibre and vitamins, this makes them keep you fuller for longer and feed you better at the same time that have less impact on your weight loss plans by not spiking your blood sugar levels. This is important because when that happens, your body activates a series of metabolic processes that in the end, make your body more likely to store fat.

 

Good carbs: peas, beetroots, beans (chickpeas, lentils, kidney beans, black beans…) pumpkins, wholegrain pasta, wild, brown, black rice, 100% wholegrain bread particularly made of ancient cereals like spelt, oat specially oat bran and quinoa.

(most of this also have a significant amount of protein, specially the beans, but they have a lower bio availability than those of animal protein so they have to be consumed with them or cereals to complement them, this is particularly important for some on a vegetarian or vegan diet). Fruits are excellent sources of carbs, but I will comment on them separately.

“Bad” carbs: potatoes (although sweet potato can be used as a good carb), white bread, white rice, pasta, particularly fresh pasta, any refined sugar or sugary product.

Fruits: they are mainly composed of carbohydrate so they need to be eaten in moderation and avoid them after 6 or 7 pm. The best ones amongst them are the ones with higher amounts of fiber.

Best fruits: apple, pear, all berries (blueberry, blackberry, raspberry and strawberry, these can even be eaten at night because of their very low sugar content) kiwi fruits, nectarines, peaches and citric fruits.

Higher sugar fruits: mangoes, khakis, bananas, grapes, all dried fruits, fruit juices even if freshly made.

 

It is perfectly fine to eat a couple of pieces a day and this counts as carbohydrate so for example if you have a salad with steak for lunch, you can complement with a couple of mandarins.

 

Fats: always bear in mind that all the fats count, the cooking fats and the ones that belong to the food you are eating. Some foods contain little to none fat (fruits and beans or cereals) and others contain a lot like salmon and avocados. We need ALL types of fat to function correctly but it is true that from the “bad fats” we need so little that we get it in our diet regardless, what we do not get enough of if we don’t make an effort, is the omega 3 monounsaturated fats, that contribute to optimal cardiovascular function. Always prime these as sources of fat in your diet.

Best fats: avocado, blue fish (salmon, mackerel, sardines, tuna) chia seeds, olive oil, coconut oil

“Bad” Fats: animal origin fats from milk (butter and whole milk) and fatty cuts of beef, pork and lamb. Poultry skin.Bad fats can and must be part of the diet, but it is better to eat only sparingly, specially if you are trying to lose weight.

 

Third rule: when should you be eating?? This is a difficult questions and there are many approaches like fasting etc, some swear that their approach burns off fat but there is no scientific diet that validates one or the other, So I will simply say, do whatever works for you. As long as during the day you are eating enough of the foods that you are supposed to be eating, you are ok. If you are someone that is happy with 2 meals a day, maybe that is fine for you!

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However, for a normal human being, a frequent intake of food (every 2 to 4 hours) of smaller amounts is best because:

  • Makes your digestions easier, the heavier a meal, the longer and more work will take your body to digest and this can lead to the terrible “after eating” effect of needed a nap.
  • Keeps your energy levels
  • Helps with the blood sugar levels
  • Activates the metabolism and burns more calories since the digestive system is also a group of muscles, that burn energy when they move.

 

My recommendation: Have a breakfast, lunch, afternoon snack, light dinner, after dinner snack.

Of course you could also have a mid morning snack and no after dinner, or both or eliminate one if you are not hungry… for me these food intakes happen at 9:15 am, 12:30 am, 4 pm, 7:30 pm and 9:30 pm and my bedtime is 10:30 pm. I wake up at 6:30 every morning to work out which I find easier fasted and helps me boost the fat burning effect of the exercise.

So this is the task for this week:

Eliminate unhealthy snacks, processed drinks, carbonated drinks, juices, and sugars and try to have a set of 5 smaller meals a day. Each one of them has to have a small amount of carbs, a big portion of vegetables and a portion of lean protein.

No alcohol of course and try to get 8 hours of sleep.

This will detox you way more effectively than any juice fasting out there.

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In order to help you build your own menu, I have here the example for one day, all the recipes are available in the blog.

 

Breakfast: Oat bran porridge with light soy milk and a kiwi fruit

Lunch: Hake fillet, pan fried with green beans and boiled lentils.

Afternoon snack: Protein yogurt and a small apple

Dinner: tuna steak oven roast with green salad dressed with olive oil and vinegar

After dinner snack: 1 square of 70% cocoa chocolate with 5 almonds and a cup of tea

 

Breakfast: Yogurt with almond butter, ½ a banana and sprinkled sliced almonds

Lunch: Chicken paella with black rice, onions and peppers and cauliflower

Afternoon snack: a small pear and 10 almonds or 20 peanuts or 1 tbs no added sugar peanut butter

Dinner: zucchini soup and prawn skewer with lemon

After dinner snack: 1 square 70% cocoa chocolate

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Next week I will take another step into our healthy lifestyle, stay tuned! And remember if you have questions about your particular case, please get in touch!

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 😉

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!!

 

 

Best Spicy Butternut Squash Soup

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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.

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

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

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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.

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 @noledigasanadiequeestoyaqui

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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.