How to eat Pasta

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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.

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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.

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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!

 

Fit & Healthy Pumpkin Pie

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Hold my hand and fly with me over the night clouds, look at the ghost and witches running, the vampires and mummies lurking and the werewolves howling to the moon. Technological development means nothing tonight, we are back to being who we really are, we are unleashing our atavistic basic souls.

I hope your Halloween was nice and scary, I would like to share with you a version of the traditional Libby’s pumpkin pie that you can use to make the most of those carved scary squashes leftovers without feeling too guilty.

This spiced, warm delicious recipe has been adapted for diabetics shaping sugar for xylitol and the traditional crust for a rye flour one which is much higher in fibre and of course, wholegrain.

To be honest, the taste was fab and I think you will not notice the difference, but it the difference in nutritional values it’s very substantial.

Ingredients (serves 8)

For the crust

1 1/2 Cups whole grain Rye Flour

1/2 half a tsp salt

1/4 cup margerine

1/4 butter or coconut oil

a splash of cold water

For the filling

3/4 cup granulated sugar

1 teaspoon ground cinnamon

1/2 teaspoon salt

1/2 teaspoon ground ginger

1/4 teaspoon ground cloves

large eggs

1 can (15 oz.) Pumpkin Pure or roasted pumpkin 

1 can (12 fl. oz.)  Evaporated Milk

unbaked 20 cm  deep-dish pie shell

Whipped cream (optional)

How to…

Butter a 22 cm pie plate or skillet and set aside. In a large bowl, combine the flour and the salt. Add the shortening and butter (or coconut oil) un small chunks and blend with two spoons until the mixture resembles a coarse mixture.

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Add enough ice water to the mixture (a little at the time) while mixing with a wooden spoon until a ball of dough is formed. Pour the dough onto a lightly floured sheet of plastic wrap and form into a ball. Sprinkle with flour the top of the dough and cover with another sheet of plastic. Rolling from the center, roll until the dough is about a half a centimetre thick. Remove the top piece of plastic wrap, turn the dough over and lay onto the pie plate leaving the top  piece of plastic on. Press the pie dough lightly into the bottom and sides of the pie plate. Place in the freezer for at least 30 minutes to overnight.

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In the mean time, mix sweetener, cinnamon, salt, ginger and cloves in small bowl. Beat the eggs in large bowl. Stir in the pumpkin and xylitol and spice mixture. Then start stirring in the evaporated milk.
Take the pie dough out of the freezer and let unfreeze for five minutes before pouring the mixture into it.

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Bake in a preheated oven for 15 minutes at 215C. Without opening the door, reduce temperature to 180° C and bake for another 45 minutes or until a knife inserted near the center comes out clean. Let cool on a wire rack for 2 hours. Serve immediately or refrigerate. I have topped it with sugar free whipped cream and caramelised pumpkin seeds.

To caramelise them, just toast them on a pan with a tsp of xylitol and then pour onto a stone worktop to let cool.

 

Sugar Free Peanut Butter Cups

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Give me a thousand shy Autumns like this one to cosy up in near a window with a cup of tea and watch the world go orange, red and a myriad shades of copper. I have been busy lately. Crazy busy I would say even, flying around, stressed out, digging up documents, chasing people and trying to organise a move. And thus, I haven’t updated this blog in ages, even my Instagram activity has suffered, and I endeavour to be better, but I am still in the middle of it and I can’t actually commit to it.

I have been writing too, the second part of a novel I wrote a while ago, and this is again an Autumn feeling. It is the nostalgia and quietness of it all that calls to me, that sends me spinning into the depth of my deepest darkest longings, back to my childhood.

As such, I have rescued a simple candy recipe, replicated over social media a million times, to share with you. Peanut butter cups. The scary bit is when you look at the nutritional values of the commercial brand Reese’s, so much everything you really don’t want to be eating too much of it.

These variation is a non added sugar one, I have used a sugar free chocolate brand as a base and no added sugar peanut butter and it just implies melting and pouring.

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Ingredients (for 15 cups)

1.5 No added sugar dark chocolate bars (150 gr)

3 tbsp of no added sugar peanut butter

2 tbsp. cocoa butter/coconut butter

2 tbsp of cocoa nibs

a pinch of salt.

How to…

In a small non metálico jar, put the chocolate broken in pieces and one tbsp of cocoa butter. Melt in the microwave for about 1.5 minutes or more if needed.

Line a small tray that fits in your freezer or fridge with small metallic chocolate liners and pour the melted chocolate on them, filling them up to 1/3 of their capacity.

Put them in the freezer and let them cool down for 5 minutes and in the meantime, melt the peanut butter with the rest of the cocoa butter and a pinch of salt in the microwave. Bring out the liners and fill them with the mixture for another 1/3. Cool down again, melt the chocolate and fill it up to the top and sprinkle with cocoa nibs.

The cocoa nibs add an extra crunchiness and fibre that is very yummy!

Enjoy!

Protein Green tea Nice cream with Cacao Nibs

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I come from the best place in the world. It’s not (only) me who says this, we are very privileged, and i like to remind myself of that as often as possible. Being grateful is part of being happy. I was born in a misty coastal region in the most septentrional part of the Iberian peninsula, this place, never conquered, never surrendered is called the Basque Country.

Nested between mountains and green as an emerald, this land goes to die in the winding, rocky cliffs of the Atlantic Ocean. Not a turquoise, sky reflecting sea… a wild, severe and feisty one more like that was claimed the lifes of many fishermen and sailors through the centuries. It’s an ancient land, one were its people speak the oldest, most mysterious language in Europe, of unknown origins. A secret language catalogued by the UN as “the hardest language to learn in the world” followed by Mandarin.

It rains a lot, that is why it’s kept it so clean and beautiful and the reason why the land blesses the inhabitants with flavourful vegetable products. The ample cold waters of the sea provide some of the tastiest fishes in the world, our green pasture feeds excellent cattle and we serve our steaks over coal in pieces that are in excess of 1 kilo of weight.

Maybe that is where my love of food first come. It is difficult not to be a foodie in the Basque Country, and it is difficult not to be disappointed when you travel. From here, I want to invite you all to come and visit my beautiful, peaceful and fantastic part of the world, you wont regret it.

Today, I want to share a small snack recipe that can double up as a breakfast of post workout meal. It is made with green tea, since Japan is one of the few places that I have travelled to and felt that the food culture was equally respectful of the raw material as my own. Different yes, but similar in its perfectionism, and for that, here is my Matcha Nice cream with Vanilla protein. I hope you like it.

Ingredients (serves 2)

1 frozen chopped banana

1 scoop vanilla protein

1 tsp Matcha green tea

Dash of coconut milk

2 mini matcha choc chip cookies

Cacao nibs

Rose petals (dried)

How to…

In a blended, mix the banana, vanilla and matcha with a dash of coconut milk. Adjust the milk to your desired consistency, I wanted mine a bit firm so I put a little less.

Serve and adorne with japanese choc chip cookies, cacao nibs and rose petals.

Your children will love it, since it was cookies and everything is super healthy so win win! Have a lovely week peeps!

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Healthy Strawberries & Cream

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Not all strawberries are created equal. Nowadays they always look big red and gorgeous but they don’t always taste as they should. The best way to know if the strawberries are flavourful is to smell them! If they smell potently like they should, then you are on to something good.

Even so, if you want to make your strawberries shine and take them to a whole new level, or simply save some that weren’t all that good to start with, all you have to do is “confit” them.

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The problem with Strawberries & Cream is generally that the cream is incredibly high in saturated fat and well, it isn’t something to eat everyday in all honesty. The good news is that I found a great substitute that is super creamy and sweet but has a lot less fat than the original recipe.

For the Strawberry confit:

500 gr fresh strawberries

1 lemon ( the juice)

1 tsp. sucralose (or your sweetener of choice)

For the “cream”

340 gr. Fat free Greek Yogurt

50 gr. Mascarpone cheese

How to…

Chop the strawberries in very small pieces and place them in a bowl. Squeeze the juice of one lemon, and the sweetener and heat them up in the microwave for 30 seconds. Take them out, whisk them with a fork to mix in the juices and then heat them up another 30 seconds. Leave them out to cool down and then keep them in the fridge.

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To make the cream, whisk the yogurt and the mascarpone together and split into 3 to 4 portions depending if you want it as dessert, snack or light breakfast. This is a high protein non added sugar recipe so feel free to give it to the kids, awesome way to eat more fruit!

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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!!

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!