Quinoa Salad, Beet humus and Creamy Tahini dressing

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Long title for a laborious recipe. It is not difficult, but it does make the kitchen quite dirty since you have cook a few things separately. However it is great to prepare in advance and have it ready for later if you have invitees.

It is a vegan dish, with vegetable origin protein (chick peas & quinoa) and lots of fibre. It is also quite pretty and colorful and a great way to convince your children to eat their veggies.

Ingredients (serves 4)

For the Quinoa Salad:

50 gr. of quinoa per person

1 fresh tomato peeled and chopped

1/2 spring onion

1/2 an avocado per person

Black sesame seeds to decorate

Crushed pistachios

Pomegranate 

For the dressing:

1 tbsp. Tahini

1 tsp. almond butter

1 tsp. soya sauce

1/2 tsp. curcuma

1 tsp. agave nectar

Salt & pepper to taste

Lemon juice

For the humus:

1/2 cup olive oil

2 cups chick peas

salt

1 tsp beetroot powder

1 tbsp. tahini

Juice of one lemon

1/2 a garlic clove.

Cook the quinoa on water with a bit of salt, boil for 16 minutes, whisk with a fork once cooked and let cool down. Add the tomato and the onion.

Blend all the ingredients for the dressing together and set aside.

For the humus, blend all the ingredients together and correct to your liking. More lemon juice if too bitter, more olive oil to make it sweeter. Prepare this in advance and let cool in the fridge.

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To build the salad place some lettuce leaves or rocket on a plate, add the quinoa in the middle. Cut and place the avocado on top nicely. Place the humus in a pipping nozzle and distribute them in your plate. Add one tbsp of the dressing over the quinoa and then sprinkle with the pomegranate and pistachios.

Voila!! Lots of going around but nothing terrible right??

Have a lovely rest of the week!!

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Fab & Healthy Rhubarb Crumble

 

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Crumbles are one of the easiest recipes to adapt to low carb and since they are mainly made of fruit, they respond very well to the change and you can barely tell the difference. In this case I have taken on the traditional rhubarb crumble and it has turned out delicious.

Can you believe that people in Spain have never heard of Rhubarb? A few years ago when I first tried to replicate this recipe, I struggled a lot to find it, I had to order it and it took a week to come. I started then to research why was that and apparently it is due to the fact that Spain has good weather and great soil. Ha!

According to my findings, rhubarb is a vegetable that grows in soils that are not great for other plants and they have enormous amounts of oxalic acid, which makes it potentially poisonous to humans, specially in summer and autumn when the concentration has become higher. Don’t worry though, the poison in the leaves, so as long as you stick to the stems, you should be fine.

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It is used in traditional Chinese medicine as a cure for constipation and it is also good for mouth sores although the acid content attacks the enamel so be careful with consuming it very often. Due to this content, it can block the iron absorption so bear that in mind when composing your menu, it may not be the best dessert for a lentil soup.

Made like this, the Rhubarb Crumble is Vegan, Gluten Free, Paleo friendly, low carb, has no added sugar and it is ok for diabetics. Perfect to have a sweet finish to your meal and super easy to make.

Ingredients (serves 4)

500 gr. rhubarb stems

1 tsp. ground ginger

2 tbsp. xylitol

For the crumble

80 gr. coconut oil or butter (if not vegan)

2 tbsp. coconut flour

1 tbsp. almond meal

1 tbsp. xylitol

How to…

Chop the rhubarb in 2 cm long pieces and heat up in a pan with the xylitol and the ginger until it is soft, about 8 minutes. Try for flavour, the rhubarb’s acidity varies and it could need more sweetener.

In a bowl, mix the oil/butter, coconut flour, almond meal and xylitol and work with your hands until you get a crumbly texture.

Distribute the rhubarb in 4 small ramekins, top with the crumble and place in the oven for 15 minutes at 160 degrees. Check that the tops of the crumble and nice and golden and take out when they look ready. The coconut flour takes longer to change colour so bear that in mind.

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Serve with soy cream or coconut yogurt mixed with cream (to lighten up consistency) on the side, or if not vegan, with normal cream or low fat yogurt mixed with milk. The sauce should be a bit liquid so you can pour it over the crumble while it’s warm, it gives a nice sweet and cold contrast.

Some people eat it with custard or vanilla ice cream so… take your pick!

I decorated mine with flowers from my garden and mint leaves.

Enjoy!

Sunday Blues

Just wanted to share a picture with you, this is a blue smoothie, tinted with blue matcha and made of vanilla protein, frozen banana, blueberries and dragon fruit.

There is something about blue food… we are love a bit of quirky! Happy end of the week.

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Best Spicy Butternut Squash

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

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

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

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

Ingredients (serves 4)

½ Butternut Squash

1 red pepper

2 Onions

1 vegetable stock cube in 1 liter of water

½ tsp Paprika

1 tsp curcuma

½ tsp ground pepper

½ tsp ground coriander

1 tsp cumin

¾ tbsp. Extra virgin olive oil

1 tsp Green Tabasco Sauce

Salt to taste

A few sesame seeds & coriander to decorate

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

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

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

Follow me on Instagram for daily tips & recipes @cook_yourself_slim

 

Oat-sotto, the Healthy Risotto

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

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

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

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

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

Ingredients (serves 2)

100 gr. wholegrain oats

100 gr. finely chopped onion

1 smashed clove of garlic

1 cup white wine

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

1 cup vegetable stock

1 cup sliced mushrooms

4 chopped green asparagus

2 tbsp. grated parmesan cheese or vegan alternative

Salt and pepper

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How to…

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

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

Enjoy!

 

 

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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