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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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!

Nutty Caramel Healthy Granola

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I have read somewhere that to make granola is so easy it can be hardly called recipe. Indeed is easy, however if you have never done it, some basic instructions would be appreciated even if is only useful to avoid having to try a couple of things before it works out.

Granola is very fashionable at the moment. When people are becoming more and more aware of how bad the breakfast cereals are for you (and your kids) in reality, ladden with refined sugars and hardly any real nutritional value other than lots of fast burning carbs, homemade things that SOUND healthier are rising in popularity. Problem? Well if you have a look at the amount of sugars contained in most store sold granolas, they should actually be considered a dessert. Because let’s be honest, non refined sugars like honey and syrups, are still sugars.

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Nothing wrong with a bit, but often difficult to eat the recommended dosage. The key to a granola versus a normal muesli is that has been oven baked and it is caramelised which makes it crunchy and sweet. In this recipe I have tried two things, one with a low carb sugar, Agave syrup, and the other one with birch sugar, xylitol. Both of them have the advantage of a low GI (Glycemic Index) making the carbohydrates slower to burn sustaining energy levels longer. The benefit of the xylitol over the agave is the amount of calories since agave has pretty much the same as regular sugar and is very high in fructose (not so good), so the version with xylitol is better but the flavour is different to the traditional ones made with honey and the sorts.

In any case, this is not breakfast cereal, this is something you can add to a smoothie bowl, a yogurt or a dessert. Is it not expensive, adds really good taste to your food and it’s visually very pretty which also makes you like more what you are eating.

For example, a whipped coconut yogurt with some berries and granola is  a fantastic alternative to a tradicional sweet dessert, a breakfast or an afternoon snack.

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Ingredients:

500 gr. oats

10 hazelnuts, chopped

1/4 cup sliced almonds

1/4 cup sunflower seeds

1/4 cup pumpkin seeds

2 tbsp. sesame seeds

1/2 cup raisins

2/3 tbsp. coconut oil

2/3 tbsp. xylitol syrup or agave nectar

How to…

Preheat the oven to 165C and in a large bowl melt the coconut oil and the xylitol. The add in all the ingredients except the sliced almonds and the raisins.

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Make sure all the ingredients are mixed with the oil and xylitol and spread evenly on an over tray. Bake for 15 minutes, then bring out and mix in the almonds and the raisins and get back into the oven  for another 15 minutes or until golden brown.

Wait until it is completely cold before storing. It can be kept in an air tight container for about 6 weeks.

Enjoy!

 

Miss Iceland & Healthy Vegan Melomakarona

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Today browsing through Facebook, I have found an article about Miss Iceland, apparently she has quit the Miss Grand International. Whatever ridiculous pageant this is, to tell a perfectly beautiful, slim woman to eat “water” for the finals, skip breakfast and have a salad for lunch, is plainly criminal.

In a world like the one we live in, acts like this should not go unpunished. Enough of this already. Her goodbye letter in social media says it all. She actually explains that her shoulders are bigger than some other participants because she was in her country’s athletic team. We should be encouraging this type of healthy beauty and not perpetuating anorexic stereotypes that only cause harm to our younger generations.

 

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I went out for dinner last night and I drank almost half a bottle of an excellent Spanish wine with my friend and hell of a lot of fresh bread, a bit of a cheese platter and we even shared dessert. We were so full we texted each other about it afterwards. Today I was probably a bit heavier than usual, but you know what? It was totally worth it. It was an awesome time, with a great friend and fantastic food. I am just as beautiful (or ugly) as I was yesterday, with or without the extra weight.

This web is about eating and keeping a healthy weight, but above all, it’s about understanding that there has to be a balance and life is meant to be enjoyed, and to have proof that there are big faceless organisations that work relentlessly to make women feel like s*** just because they are not in a catwalk  shape should be punished. For that, we have the Victoria’s secret Model show and that is more than enough.

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So today I was going to share with you a recipe of a not so skinny-me cookies and I think it is perfect considering the mood 😉 so go ahead and make a batch of these. The are not low fat, in fact they are quite high in it, but they are still pretty healthy. They are wholegrain, refined sugar free and plainly delicious. The are Greek and called Melomakarona. They are apparently eaten over xmas, so here we are starting the celebration early!

I looked for a recipe online and I made some adjustments to make a little less taxing on the hips. I hope you enjoy them, so far the feedback has been really positive from all the test subjects!

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Ingredients (makes 35 biscuits)

7/8 cups or 500 gr. wholegrain flour (I used Saracen wheat which is an ancient grain)

1 1/2 cup Olive oil 

3/4 cup xylitol

3/4 cup orange juice

1/4 cup cognac or brandy

2 tsp. baking powder

1 tsp baking soda

For the syrup:

2 cups water

2 cups honey

2 cups xylitol

1/2 a lemon juice

Crushed walnuts for decoration

How to make it…

It is actually pretty simple to make these cookies, mix all the dry ingredients shifting them so they mix throughout. In a large bowl, mix the oil with the orange juice, the xylitol, the cognac and mix well. Once the mixture is homogeneous start adding the flour little by little. It will start to be drier by the end and ready to be shaped into biscuits.

These are quite large, the are a bit elongated and fit in your closed fist.

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Set them on a baking parchment and bake for 25 to 30 minutes at 175C. They should be a bit cracked on the surface.

While they bake, you can bring to a boil in a saucer the honey, xylitol and water and let it boil for a couple of minutes, then add the juice of half a lemon.

When the biscuits come out of the oven, give them a short “bath” in the syrup in batches of 4 and let them absorb the juice over a cooling rack and then sprinkle with crushed walnuts for decoration.

In case you want to make these vegan or totally non sugar skip the honey and just use more fruit juice and reduce the syrup a bit more to make it more dense.

Just so you know, xylitol is a natural sugar, it comes from birch. It has some real benefits for the health to the point of being used as medicine. It also prevents tooth decay and it is good for diabetes since it doesn’t cause a rise in Glycemic index (blood sugar). It is also quite pricey but an excellent sugar substitute.

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Leek & Goat’s Cheese High Protein Quiche

 

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Because eating well is a daily effort, and because we don’t have as much time as we would like to cook and become domestic goddesses, we need to find the perfect balance between healthy delicious and quick & easy.

There is a few things that fall under these category and this is one of them. A quiche is by traditional standards a fairly easy thing too cook, although not so easy to make perfect, it does take time, specially if you are making the dough from scratch. The second problem is the high amount of saturated fat in it, first with the butter in the crust, and secondly the wooping amount of cream in the mixture and the fat contained in the egg yolks.

So basically not the best idea if you are trying to be “good” or watch what you eat, but it is so tempting, so delicious and versatile… it is good both warm and cold, can be stored in the fridge for days!

As I normally do, I have looked for substitutions that will not change the flavour much but they will make a huge impact on the nutritional count.

You can actually try these easy swaps when cooking pretty much anything!

Cream –> 0% fat greek style yogurt

Eggs –> egg whites (4 eggs per recipe? 1 egg and 3 egg whites will do just fine)

If you would really keep the crust on this you could try to make it with wholegrain spelt flour, almond flour or coconut flour, chick pea flour… or a mixture of them.

This recipe is dead simple, perfect party pleaser if you are going to a BBQ or a dinner party, it is like a giant egg muffin really 😉

The recipe is low fat and very high protein and has very low carb content.

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Ingredients (serves 5)

4 eggs

200 ml egg whites

3 leeks

1 tsp of butter/vegetable oil

120 grams of soft goat’s cheese or vegan equivalent

1 tbsp of parmesan cheese

170 grams of fat free greek style yogurt

Salt & Pepper

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How to…

In a pan, melt the butter or oil and cook the leeks, washed and chopped julienne style (this is in 1/4 cm wide rings) until they are soft and cooked throughout.

In a large bowl, beat the eggs, the egg whites and the yogurt. Spray a round over proof container with olive oil and pour over the egg mixture. Add the cooked leeks spreading evenly over the surface, sprinkle with salt and pepper. Crumbling the goat’s cheese with your fingers, place all over the quiche, and then sprinkle with with parmesan.

Cook in the oven at 180/200 degrees celsius for about 35 to 40 minutes, then turn off the over and let it cool inside for another 10 minutes inside the oven.

Let it rest for another 10 minutes on a rack before serving with your favourite salad or veggies.

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Guilt Free Protein Pizza

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Yes you read correctly. Pizza and guilt free together. And what if I tell you it is also low in fat and high in protein? too good to be true?? And what it i add that is also gluten free so if you have a friend that has an intolerance, you can cook this for him or her??? Even better!!

To top it up, it is also completely plant based, so you can use this recipe on your meatless days or if you have high cholesterol and want a healthier alternative to the normal high saturated fat cheese and pepperoni pizza. Of course, needless to say, what you put on your pizza as topping will make all the difference but the base will always be low fat, gluten free and higher in carbs than normal pizza.

And how is this miracle possible? Well there is no miracle, just a smart little substitution of normal white flour (lacking nutrients and just as bad as sugar) for some more nutritious alternative that is also higher in protein and fibre. Chick pea flour!! So yeah, no magic here, just chick pea flat breads to bring pizza to a whole new level, one that you could enjoy every day if you wanted to because it is a great source of vitamins, minerals, and a very complete meal with a very good ratio of protein and carbs. Chick pea flour has a very low GI that keeps your blood sugar levels stable, so perfect post workout meal if like me, you are a bit of a fitness fan.

I took the base recipe for the flat breads from BBC Food which is my go to website for base recipes, they always come up perfect and they are very easy to follow, their recipe was for 6 flatbreads but I could only make 6.

The topping is made of caramelised onion and vegan cheese with rocket on top, but if you are not vegan you could use any low fat type of cheese you have home, like feta or mozzarella and add the rocket once the pizza is out of the oven.

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Just a note on the caramelised onion, a lot of people put sugar in it to make it caramelise and become really brown quicker, it is not necessary! You just need to be patient. There is enough natural occurring sugars in onion to ensure caramelisation, so just let it sit on the pan for a long time, about 30 minutes, stirring every 5 minutes on low heat and you will get there with no help from added sugar. Also adding salt at the beginning will help, since it will make the water come out of the onion quicker.

Without further ado… here it’s how you do it!

Ingredients (for 6 pizza bases and 3 toppings)

For the flat bread:

250 gr. of chick pea flour

400 ml cold water

salt & pepper to taste (doesn’t need much salt)

For the topping

1 & 1/2 onions

15/20 gr. cheese

1 handful of rocket

In a bowl, put the chick pea flour, the salt and pepper and start adding water and whisking with a fork to make sure your dough is homogeneous. Once it is all mixed, let it sit overnight so the flour can really absorb the water.

Spray a non sticky pan with olive oil and make a flatbread like if you were making a pancake, letting it cook about one and a half minutes per side.

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At the same time, you can slice up your onions and in a large pan, heat up 1 tbsp of olive oil and let them cook on low heat for 30 minutes. It could help to put high heat first to start the cooking and it doesn’t matter if the onion sticks to the bottom of the pan since this dark brown residue will add to the colour later on. If it is too dry, you can add a couple of tablespoons of water. Once your onion is brown and caramel like,  you are ready. You can keep this onion in the fridge for a few days too, and the flatbreads can be frozen, so you don’t have to eat all at once.

Preheat the over at 180 degrees C and set your flat bread with the onion and cheese under the grill for 6 minutes until the cheese starts to brown too, take it out and add a handful of rocket, this will give the pizza a lot of freshness and a slight peppery flavour that is sooo yummy.

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The nutritional content for the flatbreads are: 183 calories, 19 carbs, 3.6 fat, 8.1 protein

The fat content is based on cooking them with very little oil. almost nothing, but if you add more, bear in mind this could change.

Let me know if you give them a go! Enjoy

 

 

 

 

The importance of having dessert

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Just as important as being Earnest, having dessert is often the first thing to go when someone decides to make some changes for the better in the diet/lifestyle. Dessert is regarded as the devil in a meal, a fame well deserved mostly due to the thousands of high sugar, high fat, high guilt options scattered around. I am still to find a restaurant that offers alternatives for this part of the meal that are healthy and satisfying, it almost seems like there is a hidden conspiracy to keep healthy eaters away from this treats.

Like most things that we decide to part with when making healthy choices, this is one that makes us happy, like the extra cheese topping, with that bite of freshly baked bread, like the splash of double cream over the raspberries, and happiness is a thing to cherish, it is elusive and as some might say, is in the little things. Being happy has important benefits too, it makes us more relaxed because it decreases the stress hormone levels (cortisol) and releases other beautiful hormones that work in our favour, like endorphins.

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The importance of cortisol in our life and health is paramount, when the levels are elevated for an extended period of time, we are at higher risk of suffering from different conditions:

  1. Weight gain: together with cortisol, the stress hormone, we experience a raise in other hormones, the ones that makes us crave sugar and fats and a decrease in the ones that induce satiety.
  2. The immunological system is compromised. Our defences drop and there has even been some studies that link it with some cancers.
  3. Cardiac risk: this hormone also increases blood pressure which could cause cardiovascular diseases.
  4. Higher risk of depression since stress affects our self esteem, generates unhappiness and melancholy.

There are many stress reducing strategies and they are mostly based on the individual, each person is different and has different coping mechanisms. Music, meditation, running or exercising, black tea (high polyphenol content) and sleeping more are some of the most common ones.

The hunger and sense of deprivation is a big source of stress for the body, but one that can be easily addressed. Eating what your body needs is easy, no need to be on a hunger strike to be healthy and/or fit.

So back to dessert bringing happiness, there are many healthy options to bring a happy ending to your meals, and even if they DO count for your calories and macronutrients, they don’t necessary have to jeopardise your success. Today i want to share with you a simple recipe that is both a great everyday option and a crowd pleaser if you have invitees.

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Strawberry Soup

Ingredients (serves 4)

500 gr of fresh ripe strawberries

1 Lemon (the juice)

1 dash of calorie free sweetener

2 ice cubes

1 0% fat Greek yogurt or

1 scoop of lemon sorbet

How to…

Wash the fruits well and chop of the green leaves at the top reserving 2 of the prettiest ones intact for decoration. In a blender, put all the strawberries chopped roughly and add the sweetener, lemon juice and ice. Blend until the mixture has become completely liquid and there are no chunks of fruit anywhere in sight.

Easy, isn’t it?

Serving suggestion: in a bowl, pour the soup and create an “island” of greek yogurt (just one tablespoon is enough) and decorate with half a strawberry.

If you have people over, you can also do this with lemon sorbet, which adds a nice citric flavour without adding much sugar at all. If you are trying to be good, you can still have the yogurt version while the others enjoy the other one and no one will notice.

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This dessert nutritional values are approximately:

Calories: 45 calories

Carbohydrates: 9 gr

Protein: 2 gr.

Fats: 0 gr.

An extra perk you might find is that this dish looks great, and children generally love it, so it is a very good way of making your children happily eat more fruit.

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Tuna Tataki

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Sorry it has been a while, sometimes, life gets on the way of more important things like blogging 😉

The positive outcome is that i am having a lot more time to cook, which is obviously good news. Back in the day I used to be a picky eater, as an adolescent living at home, I didnt like fish and I didn’t like many different vegetables, it is a phase that a lot of people fo through. My redemption came by eating out. When I would refuse to try roasted red peppers at home because my mum didn’t put too much effort into making them interesting, I would give them a go in a non committal way when we were eating out. I did this through trying other people’s orders… that way if i didn’t like it there was no harm done and I could eat my own safe option.

I am sure many of you have gone through similar experiences one way or another. The reason why I am mentioning this is that one my all time claims was that everything I ate had to be very well cooked, and I would never ever eat something raw or rare… little i knew I would grow up to love sushi and sashimi and intermediate things like this tataki.

Ingredients (serves 2 -3)

100 to 150 gr. of excellent red tuna

1 scallion

Jalapeños to taste

Sesame seeds

Fresh Coriander

 

How to…

First cut and clean your tuna in a long square piece almost ready for sashimi as uniform as possible. Then tub the outside with sesame seeds.

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In a very hot pan, heat up a very small of olive oil or sesame oil if you prefer a stronger flavour. Seal the tuna on all sides for about 20 seconds on each one of then.

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Cut the piece in really thin slices, of 1/4 to a 1/2 of a centimeter and array in a tray as shown in the picture.

Chop of the scallion very thinly, the jalapeños and the coriander, keeping some full leaves to decorate and arrange on top of the sliced tuna.

Serve with soy sauce with a bit of wasabi to taste on the side.

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This recipe provides a lot of protein and it is very low in fat with barey any carbohidrate in it, so perfect for a late light dinner or to complement some plant based platter.

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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!!

 

 

Healthiest Shepherd’s Pie

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Nutrition is a funny thing. There are many misconceptions out there of what is healthy and what isn’t, and I am often surprised by how little people know about how what they eat impacts their body.

Back in the 70s, mothers all around the world, whose traditional role was to take care of the family and nourish the children so that they would grow nice and strong, used to cook plenty of stews and traditional dishes, filled with potatoes, that provided carbohydrates and lard or oils to make sure that it was substantial enough.

Today, unfortunately, children and adults do not play on the streets any more and have a very sedentary lifestyle, which translates in a reduced calorie intake need, so most of the traditional recipes, have therefore become outdated or something that is generally too heavy for most people. Still we love those beautiful dishes and if cooked properly or adjusted to our needs, they are a great way of getting into our body the nutrients that we need to fuel it.

In this case, I have tackled the British all time favourite, Shepherd’s Pie, with a view on keeping it nice and light.

In case you wonder how do I take my decisions when it comes to making a dish less fattening or taxing on your body,  I normally try to strip all those elements that are high in sugar or fast digesting starch and I reduce the fats to a minimum. That way, the dish retains most of its flavor and protein together with slow burning carbs, and only good fats in a small amount, to ensure a well balanced meal that will sustain you until your next meal.

One very important part of nutrition is digestion, if anybody is interested, I cam develop the subject more in depth in another post, but just a little clarification, you body digests first the carbs, then the protein and lastly the fats, and it takes your stomach between 1 and 4 hours to do so. The bigger the amount of food, the higher the content of fat, and less you chew your meal, the longer it will take your stomach to do so, and the heavier you will feel. Ideally, we should split our meals in 5 smaller ones, to speed up digestion and make it as easy as possible for your body, and also to distribute your energy levels throughout the day.

Have I bore you enough already?? 😉 So on to the recipe then!!

I took a traditional lamb shepherd’s pie recipe and I swap it for lean beef. Cooking it with lamb would be fine as long as you are not trying to lose weight or maintain it because lamb’s meat has a high fat content. If you choose to cook with lamb, consume in more moderation.

The other important swap is the mashed potato, that I have changed for cauliflower mash. This means that the glycemic impact (ie. your blood sugar levels and the concentration of carbs) is a lot lower, which will make this dish much easier to digest and a hell of a lot less fattening.

Ingredients (serves 4)

350 gr. lean ground beef

150 gr. celeriac chopped in small cubes

3 small red onions

1 clove of garlic

1 tomato, peeled and deseeded

1 carrot

Salt & pepper

1 liter of beef stock

1/2 cauliflower

Nutmeg

30 gr. of grated gruyere cheese

150 ml. soy milk/milk low in fat

1 tbsp. extra virgin olive oil

 

First of all, peel and chop finely all the vegetables, poach them in a large pan with the olive oil (onions, celeriac, carrot, garlic & tomato) with a pinch of salt, this is important so they loose their water content quicker. Poach them for around 15 to 20 minutes until soft and caramelized.

Add salt & pepper to your ground beef and incorporate it to the vegetables. Cook for a couple of minutes until it’s well mixed and add the beef stock. Reduce to medium heat and let boil for 30 to 40 minutes (until the water has evaporated).

 

In the meantime, steam your cauliflower and when it’s done, add a pinch of salt, nutmeg and the milk, and blend it in a food processor until you have a thick uniform mash.

Once your meat is cooked, pour it on an oven proof dish and layer the cauliflower mash on top. Sprinkle with the grated cheese.

Cook in the over at 160C for 35 to 45 minutes and serve with a side of salad, peas or any green of your liking.

Enjoy!