Healthy Lemony Lemon Pie

_XT11960

I can think of at least three songs that mentioned lemons and lemon trees from the top of my head. Small wonder since it is one of those rare fruit trees that seems generous in excess when it feels like it. Some lemon trees just don’t produce a single thing whereas others are a miracle of constant fruits hanging from its branches. All year long!

_XT11874

We used to have such a tree in the garden and it was fantastic to just pop out and grab one when in need. My sister in law even built an extension on her house around the existing lemon tree but if you had seen this one you would probably have done the same. Lemons have saved more lives through history than penicillin, without the data to back it up, you are just going to have to take my word for it. Its very high vitamin C content was the antidote for the scurvy which was a lot more prevalent that you may think, specially in countries were citrus fruits don’t thrive and the winters are long and hard.

Squeezing a lemon juice into warm water and have it first thing in the morning is a sure way to boost your inmune system, it has become very popular in social media to recommend  such practice as a way to live 100 years. I don’t know about the longevity, but it has proven benefits, with the only caveat of the acidity in your teeth, so it is better drank through a straw.

_XT11877

If you want to make it sweeter, this cake is actually a really way of doing it. It has high amounts of lemon juice although vitamin is highly sensitive to heat so cooking it for a long time will destroy its content. The meringue is made with egg white, or aquafava if you are vegan and thus very high in protein. It has an artificial sweetener I normally wouldn’t use, Splenda, but it is the only sweetener I have found that has the right texture for a meringue. To compensate, the amount is has is less than half of the sugar the cake would normally take. If you prefer, you can use warm honey to sweeten it.

Ingredients

For the pastry

– 225g wholemeal flour

– 175g butter/margerine

– 2 tbsp xylitol

– 1 egg

For the lemon layer

– 4 lemons, finely grated zest & juice

– 40g corn flour

– 150g birch sugar

– 4 egg yolks

For the meringue topping

– 4 egg whites (remaining)

– 3/4 tbs splenda/honey/agave

– 1 tsp corn flour

How to…

To make the mix the flour and butter in a food processor if you have one and blend together until the mixture resembles fine breadcrumbs you can do this by hand too. Add the birch sugar, egg and one tablespoon of water and mix again again until combined to a ball.

On a work surface roll the dough to a 3mm thick sheet. Transfer it to line a 20cm loose-bottomed tin. Cover in cling film and place in the refrigerator for 30 minutes.

Pre-heat the oven to 180C.

Take the pastry-lined tin out of the fridge and trim the excess pastry.  Line the pastry with parchment paper and fill with baking beans. Bake for 15 minutes then remove the beans and parchment and bake for another five minutes.

_XT11951

Remove from the oven and reduce the temperature to 170C.

For the filling, mix the lemon zest and juice with the cornflour and stir to form a paste. Add 300 ml of water into a small cooking pot and bring to the boil. Add the lemon cornflour mixture to the hot water and stir until the mixture has thickened, then remove from the heat. In a bowl mix together the birch sugar and egg yolks and add them to the lemon mixture in the pan. Stir over a medium heat until thickened.

lemon pie

For the meringue, whisk the egg whites with an electric whisker until soft peaks form when the whisk is removed. Add the Splenda one tbsp at the time, and try it for sweetness, still whisking until the meringue is stiff and glossy. Add the cornflour and whisk again.

Spoon on top of the filled pastry case and spread the meringue to cover the lemon filling. Get creative to create a swirl on the top of the meringue.

Toast the top of the meringue with a burner. Allow to cool completely before serving.

Advertisements

Carrot Cake 1 of your 5 a day?

_XT11702

I recently came across a study that highlighted the effect of the UK government campaign for the population to eat more fruit an vegetables. Indeed, with one of the fattest populations in the world is a encomiable effort. Some really overweight person once told me that Ketchup was one of her 5 a day and that made me chuckle… If you smother your veggies into oil, butter, sugar or salt, you might as well skip it all together.

_XT11725

I am a big fan of Carrot Cake, it is indeed my favourite cake in the world and this coming from a person that spend 15 years of her life separating carrots from her food is something. As pumpkin, carrot if a highly sweet vegetable, but when raw these sugars are actually not metabolised by your body, it is the cooking process that makes carrots sweet, so if you are trying to keep your weight at bay, eat your carrots raw. Their glycemic index sky rockets from low to very high after heating, shocking isn’t it? Overall they are a very healthy food but in this case, i will not pretend that like ketchup, this cake is like eating salad. It is a glorious treat and since my aim in this internet world is to make your indulgences less taxing on your blood sugar levels, here I present you the perfectly perfect better for you carrot cake.

_XT11739

I have spent years perfecting my carrot cake and then some more making it healthier so I think I am now ready to share these lifetime findings 😉

Ingredients Serves 8:

For the cake

4 eggs

1 cup vegetable oil

2 cups xylitol

2 tsp vanilla extract

2 cups wholegrain flour

2 tsp bicarbonate of soda

2 tsp baking powder

½ tsp salt

2 tsp cinnamon

3 cups shredded carrot

1 cup chopped walnuts

For the icing

60 gr. butter/margerine/coconut oil

220 gr. low fat cream cheese

1 tsp vanilla extract

1 cup powdered sucralose (splenda)

How to..

Bring the over temperature to 180C. Prepare a large mould with grease and flour.

_XT11748

In a large bowl mix the eggs, the oil, xylitol and vanilla. Whisk with an electric mixer and add the flour, baking powder, bicarbonate of soda, salt and mix well.

Then add the grated carrot and the walnuts.

Pour into the mould and bake for an hour.

For the icing:

Mix the butter and cheese (both at room temperature) add the vanilla and the splenda until you have soft uniform texture with no lumps.

Check that your cake is completely cooked by inserting a pick in the middle, it is a very moist cake so make sure it is properly cooked. Leave to cook off completely before covering it with the icing.  I like to cut mine and add a layer of icing also in the middle but it is entirely optional. Decorate.

_XT11753

Better for you Chocolate Cake

cake4

I was just reading some fun facts about chocolate in the hope of getting some interesting content to grab your attention, dear readers. There is a lot of quirky facts like the one that says that Emperor Montezuma II drank 50 cups of chocolate a day (WOW) or the fact that Quaker Oats sponsored the movie Willy Wonka and the Chocolate Factory to promote their Wonka Chocolate Bar and that is the reason why the book and the movie have different names (The book is actually called Charlie and The Chocolate Factory).cake above

However the one that really caught my eye was this: A 2004 study in London found that 70% of people would reveal their passwords in exchange for a chocolate bar.

What the hell!! are we that stupid as a species? Apparently we have not evolved a lot since swapping mirrors for gold on the beaches of South America or getting distracted with bananas. It made me chuckle though… chocolate is pretty enticing as a prize and personal online security is surely over valued…isn’t it?

cake1

Do not worry though, I am asking for nothing in exchange for this chocolate recipe and as per this blog’s custom, it has been stripped of all nasties and converted into something that you can serve at a children’s party and then take the leftovers to enjoy with a cup a of tea once everyone has left. Delicious, beautiful and wholesome, it is made with wholemeal flour, a couple of extra bits of fibre, low impact sugar and lower fat alternatives but just as delicious as it should be.

cake2

I hope you enjoy it.

Ingredients

For the cake

200g wholemeal flour

25g oat bran

200g  birch sugar/xylitol

85 g pure cocoa powder

1½ tsp baking powder

1½ tsp bicarbonate of soda

2 organic, happy eggs or 2 flax eggs

250ml oat milk (or any milk, to your tasting)

125ml sunflower oil

2 tsp pure vanilla extract

250ml hot water

For the icing:

200g dark sugar free chocolate

200ml reduced fat double cream

How to…

Preheat the oven to 180C and grease and line a 20cm cake tin.

For the cake, mix all the ingredients into a mixing bowl except the boiling water. Beat the mixture until smooth and well combined. Now add the hot water to the mixture, little by  little until completely combines. The resulting batter will be quite liquid. Leave to set for 10 minutes.

cake5

Bake for 40 minutes until a skewer inserted into the centre of the cake comes out clean. You might have to cover the top with foil half way to avoid it from burning. Remove the cake from the oven and allow to cool completely in the tins.

For the chocolate coverage, heat the chocolate and cream in a pan on low heat or au bain marie until the chocolate melts. Remove the pan from the heat and whisk until smooth, glossy. Set aside to cool for 1 hour so it is not too liquid.

cake7

Take the cake out of the tin, with a long round bladed knife cup it in half and separate the two carefully. Spread the icing over the top of the bottom half of the cake, then put the other one on top and pour the rest over the top. You can work on your drops to make it look more artistic. Leave to cool and the chocolate icing to harden and then decorate with fresh figs and mint leaves before serving. Edible flowers are always a plus.

Yum!

Apple Galette: a healthy treat

apple galette 5

It is ironic how the language is sometimes a better historical trail than carbon 14 readings. I cannot get my head around the moment in which the human beings came up with the sentence “one apple a day keeps the doctor away”.

apple galette 7 copy

Apples belong to the botanical genre Malus. Malus is the latin root that means “not good” and it gave origin to many wonderful words such as maleficent and malefic in English but also to the word mal (evil) in Spanish. It is in origin an Asian tree and as a fun fact for the day, it did not exist in America until the colonist took it there. There are many different varieties of apple trees and apple and its history is long and twisting, from being the forbidden tree to the inspiration for the original theory of Gravity by Sir Isaac Newton.

_XT11666

It’s darker character made it the vessel for the poison in Snow White’s tale and the bright red color of some variants make it perfect to represent temptation. Granny Smith, an Australian old lady bred a particularly sour one. Golden Delicious lives up to its name and there are a myriad of wild unchartered types to be found in small orchards.

They are long lived fruits, they last months in a dry clean place and for that reason they were kept during the winter months in barrels, getting wrinkles and a bit drier with the weeks passing by and still sweet and full goodness. Malus, if you ask me, doesn’t quite make them justice.

applegalette3

If like me, you have left your apples for too long and they start to be a bit wrinkly, this is what you can do with them.

Ingredients (makes 4 small galettes or 2 large ones)

For the crust:

  • 2 cups wholewheat flour
  • 1 tbs coconut flour (optional for extra fibre, if not available, more normal flour)
  • 1/4 cup water
  • 1/3 cup sunflower oil  or coconut oil
  • 2 tbsp cup coconut sugar
  • 1 tsp baking powder
  • 1 tsp baking soda
  • 1 egg or 2 flax egg replacements
  • pinch sea salt

For the filling

  • 2 tbsp unsweetened almond butter
  • 2 tbsps apple puree
  • 2 apples without the core, thinly sliced
  • 1 tsp cinnamon
  • 1 tbsp coconut sugar

How to…

For the dough, mix all the ingredients in a bowl and knead until you get a ball of dough that is a little sticky but you can work with. Let sit in the fridge for 15 minutes. Take out and divide in 2 or 4 according to your plans. Form 4 discs of approximately half a centimetre thick.

apple galette1

Preheat the over 180C.

Mix in a bowl the almond butter, the apple pure and the cinnamon and cover the base of the discs of dough leaving 2 cm to the end with no mixture. Then lay the thinly cut apple slices overlapping as in the picture. Sprinkle with coconut sugar and more cinnamon.

apple galette2

Bake for 20 minutes or until it looks golden brown. Serve with a bit of low fat cream.

apple galette4

Greek Salad

ensalada griega

Before I show you other sites of India, I thought I would go back to the basics and share with you a simple Greek Salad. Being a European stomach, Indian water can be a little on the dangerous side and to avoid the Delhi Belly, the recommendation is to stay clear of salads and uncooked vegetables all together. For this reason, I came back home with an unstoppable desire to stuff myself with just that.

ensalada 3

Luckily, I had all those leftovers in the fridge and this was the first thing I ate when I came back. It’s a great summer dish or a full dinner in itself and it is, as most traditional meals, quite a complete one. It has a measure of feta cheese, that nowadays you can try in low fat versions, tomatoes with all those beta carotenes, cucumber, filling but mainly water in its composition, onion and olives. I have used back olives but take your pick.

I was recently recommended to add a pinch of oregano and it was the right suggestion, it really brings the greeks flavours up, so as a top up, feel free to add a pinch of that lovely herb.
The secret for me is actually the dressing. My special (or not so special) super healthy dressing made of mustard, lemon and olive oil. In a little bowl, add 2 pinches of salt, 1/2 teaspoon of Dijon mustard, the juice of one lemon and 1 and 1/2 tablespoons of extra virgin olive oil. To emulsify this, you can either use a fork or a milk froth thingie until its a think yellow sauce. Add half of it to your salad, and you can keep the other half to use another day, it keeps very well for at least 1 week.

The good thing about this dressing is that it incorporates all the benefits of the C vitamin from the lemon and the good fats from the Olive oil and it is completely free from sugar and nasties.

I hope you like it!ensalada 2

Smoothie Inspiration

_XT19163

I am in the middle of a move and in my very personal box and bureaucracy hell, I have no time for cooking pots. It sucks and I hope I will get some time to get back in the kitchen soon but in the meantime, I am sharing with you a picture of some of my creations for instagram. I rarely share them here because then can hardly be called recipes, but I love the challenge of making gorgeous smoothies and colourful parfaits that are both healthy and beautiful. Knowing how many people don’t like fruit and veggies, I am on a mission to make them look irresistible.

These is greek yogurt plain, with blueberries and with more blueberries to achieve the different colours.

So wish me luck, and I will be with you shortly!

_XT19167a

How to eat Pasta

xt19405.jpg

Pinch with a fork, take fork to mouth, place pasta in your mouth, chew until the food has become a paste, then swallow. Possibly gush down with a bit of red wine. Easy right?

Now, pasta is healthy food. Most food is actually healthy food. Look at the Italians, they have it everyday and their country is rather slim and the life expectancy is one of the longest in the world.  For most of us non Italians though, pasta has come into our homes as a cheese and butter smothered mixture that resembles more a fast food option than a real meal.

_XT19402

Pasta is meant to be eaten with vegetables, fresh tomatoes, fresh herbs, fresh seafood and olive oil, with only a drizzle of grana padano or parmesano on top. Not a lot of people know that a carbonara sauce has no cream, but egg yolk. Of course everyone is free to enjoy pasta as they want, but if you are looking to enjoy pasta in a delicious, healthy way, check out this recipe, which I learnt in my last trip to lake Como.

_XT19397

The pasta I have used is wholegrain rye macaroni which provides 14gr of fibre per each 100 grams and its manufacturing process makes it less taxing on the blood sugar levels. Cooks in 7 minutes and it should be cooled down after boiling, this brings the glycemic index even lower. The flavour is absolutely superb.

Ingredients (serves 2)

6 tbsp home made tomato sauce

100 gr. of uncooked pasta

3 cubes of frozen spinach

1/2 onion

1 clove of garlic

100 gr. ricotta cheese

2 tbsp grated grana padano cheese

Pinch of salt

How to…

Let the spinach unfreeze for a couple of hours. Boil the pasta according to the pack instructions with salt, wash with water and keep aside. In a pan, cook the onion with the garlic in a small amount of olive oil, make sure it’s very finely cut. xt19400.jpg

When cooked, add the spinach with a pinch of salt and mix well, until it’s incorporated. In a separate bowl mix the ricotta with the spinach mixture and the pasta.

In a plate, make a base with the tomato sauce, then pile up half of the spinach pasta mix and top with the grated cheese. You can microwave for 30 seconds to make sure all the elements are warm and to melt the cheese on top.

Enjoy!