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!

 

 

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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!

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 🙂

 

The Miraculous Delicious Slimming Breakfast

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This is the ultimate slimming breakfast. Some might say that not having breakfast would be even more slimming, for those of you late to join the “how your metabolism works” wagon, this couldn’t be less accurate.

When fasted, your body naturally reduces your energy consumption, this is a survival technique that us humans have developed through evolution to make us as efficient as possible, if the fasting goes for too long, or if the caloric intake is too low for our needs, it also has the nasty habit of going into something called starvation mode which has a very serious way of messing with your weight loss, fat shredding or fitness goals.

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A healthy breakfast kick starts your day filling you up with long lasting energy and giving your body permission to burn energy on a continuous manner.

A breakfast should be composed of good fats, slow carbs (low GI) high in fiber as a good dose of protein.

This beauty today is a take on a traditional Spanish rice pudding but swapping the rice with oat bran, a much healthier and lighter alternative for those on a weight loss journey and all I have done is to substitute ingredients with their healthy counterpart in order to preserve the flavour as much as possible. I promise you, this breakfast is so delicious that you would feel like you are cheating, and it only has 180 calories.

If these were not reasons enough, it is dead easy to make and takes 5 minutes to make portions for a few days because I can be made and kept in the fridge for all week!

Ingredients (serves 3)

90 gr oat bran thick cut

600 ml. Alpro light soya milk (or an alternative of your choice)

1 cinnamon stick

1 tsp ground cinnamon

2 tbsp sucralose sweetener (or your preferred non calorie sweetener)

1 Lemon rind

How to make it…

In a cooking pot, heat up the milk together with the cinnamon stick, the lemon rind and the ground cinnamon, on a kitchen scale, weigh the desired amount of oat bran, 30 gr is normally a good portion for ladies, so for 3 days, 90 gr.

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When the milk is hot, add the oat bran, stir well and bring to a boil, beware of the boiling milk since it is very treacherous. Turn off the heat and keep stirring for a couple of minutes. Remove the lemon rind and the cinnamon stick and add sweeter to taste together with a dash of cold milk if the mixture is too dense. Taste and correct the amount of sweetener.

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Sucralose loses the sweetening power when heated, that is why I prefer to add it a after boiling.

Distribute the mixture in individual containers and sprinkle with a bit of ground cinnamon for decoration and taste.

Cinnamon is also a fantastic spice for keeping your blood sugar levels under control so it helps control appetite and therefore maintain weight loss!

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I strongly recommend you change your breakfast for this for a couple of weeks if you are trying to lose weight and let me know how you go!