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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Slimming Matcha Vanilla Breakfast

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On an evolution of one of my favourite smoothies, I have created a new breakfast that is super easy, very healthy and can be prepared in advanced.

Preparing breakfast in advance is the best way to control your diet and start the day how it should, with a protein rich breakfast, high in fibre to keep you fuller for longer. It is not difficult, and you can change the flavour rather easily.

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Last week I posted a chocolate one, today a Vanilla Matcha one and I will keep posting variations and different recipes you can use to get your diet under control.

Ingredientes (per person)

30 gr Oat Bran

1/2 vanilla protein powder

250 ml unsweetened coconut milk

1 tsp matcha green tea

1 tsp Maca Powder (optional)

How to…

In a blender, mix the milk, the protein and the matcha until it is smooth. When mixed, heat up and add the oat bran, when is hot, turn it off and distribute in ramekin dishes or any container for the fridge. Serve with a small array of fruit to decorate.

This provides 17 gr. of Carbs, 5 Fat, 15 gr Protein and 195 calories.

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Happy Valentine’s day!

Protein Choc Pot Recipe

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Breakfast is a wonderful part of the day but sometimes is difficult to stick to healthy habits when one is half sleep with a toddler at his or her feet or simply rushing out the door to go to work or do the daily chores.

For me, the key to this is planning. I normally cook my breakfasts of Sunday for the entire week and leave them in the fridge all cute and ready to go.

In this case, I have created this scrumptious chocolate pot high in fibre, filling, super high in protein and low in fat, carbs and calories. It is also sugar free and gluten free, what a winner!

So simple to make as well!

Ingredients (per portion):

30 gr. Oat bran coarse texture

200 ml. unsweetened coconut milk

100 ml. coffee

1 tbsp pure unsweetened cocoa

1/2 scoop chocolate protein powder

How to…

Simply heat up the milk, add the coffee and mix in the cocoa and the protein powder. When there are no more lumps, add the oat bran and turn the heat off. Serve in pots and add some granola as decoration at serving time if you wish.

This will give you if the recipe is followed precisely around 210 calories, 16 carbs, 8 Fat, 15 Protein.

 

Skinny Savoury Pumpkin Fritters & Avocado Mash

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With Halloween almost upon us, I thought today it would be the best day to share with you a recipe that features (again) the star ingredient of the season, PUMPKIN!!

In this case a delicious one we had a couple of weeks ago for brunch in east London.

Asian style pumpkin fritters with lots of spices and avocado mash.

Great for breakfast or brunch, with healthy fats from the avocado, slow carbs and high in fiber, and if you make them like this, also very low in fat and quite calorie controlled!

This version is vegan but it was quite difficult to pan fry the batter, I think that adding a couple of whisked eggs to the mixture would help with the consistency.

It would also be great with a poached egg on top.

Ingredients (for 2 or 3 people)

350 grams of butternut squash or pumpkin

1 tsp of cumin

1 tsp of grated ginger

½ onion finely chopped

1 red chili

2 tbsp fresh chopped coriander

1 tbsp mustard with seeds

1 tbsp black sesame seeds

2 tbsp oat bran or oat flour

Salt & pepper

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For the avocado mash…

1 avocado

½ lemon

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To make these, boil the pumpkin until soft and add all the spices. Mash until everything is blended. Spray a non-sticky pan with extra virgin olive oil and when hot, add a dollop of the mixture, spread to form a 5 cm oblong fritter and let it cook for 3 to 5 minutes. With the help of a spatula, turn around and repeat. If your pan is big enough probably worth making 2 or 3 at the time.

It was delicious with a bit of Jalapeno Tabasco sauce too.

While they cook, you can mash in a bowl a whole ripe avocado with a dash of lemon juice and some salt (to your taste). Serve together with a slice of lemon and some salad.

Happy Halloween!

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90 Calorie Protein Punch Easy Egg Muffins

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How did I never think of this is a mystery, but we all have lots to learn, and I have learned about these beauties this weekend. I use an app called Fitocrazy to log my workouts, it provides support for fitness purposes and it’s full of people with very inspiring ideas, one of them was these egg muffins. Even though I seem to be the last one to find out about them, I thought I would give them a go.

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Before sharing the recipe, which is very very easy, I would like to stress the importance of snacking as part of a well balanced and sustainable way of eating. Most experts recommend doing 5 to 6 meals a day, smaller in size, the main advantages of these are two:

1. Keeps your metabolism active: when you eat every few hours your body keeps receiving fuel and so he keeps using it freely.

2. Avoids cravings and overeating at the main meal times. If you get to lunch starving, you will jump on literally anything, from crisps to sweets. If you eat something before hand, you will have better control over your appetite.

What should a good snack then have? Protein for starters, it is very important for satiety and muscle mass maintenance. Carbohydrate to make sure that protein is used best as possible, it should be a healthy source of carb to keep you fuller for longer and then some type of fat, ideally the least abundant component.

Between your lunch and dinner, one or two of these with a piece of fruit (an apple for example) will keep you energized and full until dinner. I have made these with full eggs, but I would recommend also to substitute a few eggs with egg whites for more protein and less fat depending on your goals.

Finally, I have made these vegetarian but they are awesome with bacon or chicken in them for additional flavor.

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Ingredients (for 6 muffins)

6 eggs

1 cube of frozen spinach

1 tomato

1/2 onion

2 tbsp. grated Grana-Padano or parmesan cheese

Salt & Pepper

How to…

In a frying pan, sauté the tomato and onion with salt & pepper for 3 to 5 minutes. In he meantime, boil the spinach until is loose and then remove all the water. In a bowl, beat up the eggs with a pinch of salt and pepper again and add the vegetables and one tablespoon of grated cheese.

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Mix well and pour into muffin liners, the metallic are best to avoid the egg from sticking to the paper (it does stick a lot). Sprinkle the top with the rest of the cheese and bake for about 20 minutes at 150 C.

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They last in the fridge for around 4 to 5 days so it’s a great grab & go snack or breakfast if you are running late!

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Enjoy!

The Miraculous Delicious Slimming Breakfast

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

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

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

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

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

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

Ingredients (serves 3)

90 gr oat bran thick cut

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

1 cinnamon stick

1 tsp ground cinnamon

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

1 Lemon rind

How to make it…

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

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

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

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

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

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

Smashed Avocado on Toast

dsc_2544Following my avocado madness week, I would like to share with you today another breakfast or brunch option with this green superfood that comes straight from down under. It is a favourite amongst hipsters and other animals in Melbourne and Sydney.

It’s not only very easy but it is filling, packed with healthy fats, vitamin C, protein and super tasty.

As important and the filling, is the base. A good quality bread makes all the difference. You can tell if a café is good by the quality of their toast. You would want to avoid those supermarket industrial breads that have no real nutritional properties and are full of preservatives and sugars. A good old fashioned sourdough or a speciality bread like spelt bread but whatever you choose, make sure is wholegrain.

Wholegrain carbs in general have much higher amount of fibre and retain better the properties that white flours have lost. White flour makes your blood sugar levels pike really fast and this is bad news for your pancreas, that needs to secrete insulin to compensate… this is the kind of thing you want to avoid because your pancreas has the capacity to produce only a certain amount of insulin during your lifetime and spending it like this, can mean that you will have a tired pancreas, or age related diabetes.

Don’t forget that we are what we eat!!

Ingredients (for 2)

1 avocado

50 gr. of Feta or low fat Feta cheese (proper feta is made with goat’s milk)

2 to 4 pieces of toast

1 tspn olive oil

Salt & Pepper

Lemon juice

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Peel off the avocado, remove the seed and place in a bowl. Crumble the cheese on top keeping a bit aside to decorate for serving. Add a little splash of extra virgin olive oil and a pinch of salt and pepper. Smash it all into a thick coarse paste.

Brush the toasts with olive oil if you want, otherwise just place a full spoon of the mixture on top of the toasted bread forming a think layer and sprinkle with the rest of the cheese. You can decorate with some mint if you wish and serve with a wedge of lemon, and salt & pepper to garnish.

The lemon wedge is really important since the juice is what makes all the flavours come to life in your mouth.

Other just as nice versions of this are: add a poached egg or smoked salmon.