Healthy Waffles & fruits

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Waffles are a treat. Back when I lived in Brussels, I used to take the metro every morning and salivate at the smell of melted chocolate when crossing the town center. Truly there is no chocolate like Belgian chocolate. I have lived for years in Switzerland after that and believe me, there is just no comparison.

Back then i was young and wild and when things got out of hand on Saturday night, Sunday walks in the grand place usually finished with a hot, chocolate covered waffle in my hands and a chat with a friend.

It has been years since I ever craved a waffle, but I got given a waffle maker due to my instagram account (happy days!) so I have developed a little recipe to make waffles and absolutely ok thing to have without a shadow of a doubt.

Healthy and legere

Ingredients (makes 4)

1 egg

85 gr. wholegrain flour

20 gr. coconut sugar/sucralose (for diabetics)

10 gr. coconut oil or butter, melted

How to…

Simply whisk all the ingredients together, heat up your waffle maker and pour in the centre of the mould when it’s hot. Mine is not electric so I turn it around half way through cooking.

Be mindful not to have the hob at too high of a temperature of the waffles will burn on the outside and be uncooked inside (experience talking!!). They take about 6 minutes, 3 on each side.

You can eat with fresh fruits like these ones or with home made healthy nutella, that I will show you very soon šŸ˜‰

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Breakfast goodness

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There is no more to add to the discussion whether you should have breakfast or not. Clearly you should, but there are those of us who simply are not hungry in the morning. I say us because I am one of those, it takes me a little while after waking up to feel like having some food. My better half though… is another story all together. If I want to procrastinate in bed on a weekend morning, I better bring to bed a cereal bar to throw to the lion, otherwise I know there will be no peace until there are eggs on toast on the table.

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This fancy fancy breakfast is in reality no more than a glorious mix of fat free Greek yogurt, almond butter, and a pinch of sweetener. I have half a banana with mine, and I sprinkle it with toastedĀ  sliced almonds too. Totally diet appropriate and delicious. Full of protein, and so yummy it will taste like dessert.
The best part of this is that it can be made in advance and kept in the fridge for days, so if you are slow on the morning hunger, you can grab and go and enjoy just a little later. Remember, it should be eaten within more or less an hour of waking up… for lazy ones, 90 minutes. Having a sufficient amount of calories in the morning, lowers the risk of heart disease (my cousin who is a doctor told me this the other day) so it’s just another reason to have a lighter dinner.

To make more festive, this one in particular is embellished with salted caramel sauce made with butter or vegan butter, and caramel made of coconut sugar.

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In a pan, heat up 1/2 cup of water and 1/2 cup coconut sugar, let boil and reduce. Turn off the heat and add a pinch of salt, then mix well and add 1/4 cup of butter and dissolve. You can keep this in a jar in the fridge and reheat when you want to use it. It will be good for a couple of weeks, and it can also be frozen. Use sparingly and enjoy!

Low Carb Vegan Shepherd’s Pie

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Abrupt mountain slopes rise up to the sky as if trying to touch it. Clean cold air, open lungs, sore muscles, step step step up to the top.

The sun is ruthless, blisters, sweat, the view, the silence. It’s a different world up there.

We forget that traditional food was designed to fit traditional ways of living. Sheep and cows in the high fields, men and women up with the sun and walking with the animals, to the pastures. Small wonder things like a full english breakfast and the shepherd’s pie came about. Ā For me, sort of small, sort of sitting on my ass half of the day and vegetarian, not such a great option, nutritionally speaking, so I have this new vegan way of cooking one that turned out absolutely delicious, and so easy!

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Ingredients (serves 3)

1 medium cauliflower

250 gr. seitan mince false meat

1/2 red onion

1 carrot

1 glass vegetable stock

1/2 tbsp flour

Salt & Pepper

Pinch of cumin

1 dash of non dairy cream

Extra Virgin Olive Oil

1/3 glass of white wine

Nutmeg

How to…

In a pan, cook the onion and the carrot in a bit of olive oil, until tender and transparent. Add the mince and mix well, then add the flour and let stick to the ingredients for half a minute and then add the wine and the cumin. Let it run dry and then add the vegetable stock, let it cook until the water is gone and there is a thick sauce instead. Correct the salt and pepper and distribute in three ramekin or oven proof dishes.

Boil the clean cauliflower until soft. Drain all the water and blend with the cream, the nutmeg a a pinch of salt. Taste to make sure is creamy and top your ramekins with it. If you are not vegan, you can sprinkle them with a bit of grated cheese. If vegan, with a bit of breadcrumbs.

Bake until golden brown for about 15 to 20 minutes.

Enjoy!

NY Style Blueberry WOW Cheesecake

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People around here are trying to find the summer, it is nowhere to be seen. Rain is our constant companion and dark mornings are to be expected and so, instead of colourful salads, we are all thinking about baking. No need to be fit if the bikini is safely stored away. Ā The first time I tried a New York style baked cheesecake I was living in London. I was curious, so i looked up a recipe and gave it a go. It was the BBC good food website one, which later became the object of a popular campaign when the BBC announced their intention to close the site. Luckily for us, all britons and some adopted Londoners like myself signed a petition to stop this from happening and today you can still find some of the best recipes in the world up on the net, for everyone to enjoy.

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This cake rocked my world. I had until then only tried non bake cream cheese cakes with homemade strawberry jam my mum used to make and it although it was a good cake, it just couldn’t compete with the fluffy creaminess of this amazing creation.

Ever since, I tried the cake in a famous bakery in NY and in pretty much all the restaurants that feature it on their menu, with various results. I have a low carb, low fat alternative to this recipe that I have posted before but this one, is the original, absolutely scrumptious version by BBC, to which I have made a couple of changes (the icing on that one was not a blueberry one) and I am happy to present to you today.

Absolute showstopper. Enjoy!

For the crust

  • 85g butterĀ melted, plus extra for the tin
  • 140g crumbed digestive biscuit
  • 1 tbsp sugar

For the cheesecake filling

  • 900 gr cream cheese
  • 250g golden caster sugar
  • 1Ā½ tsp vanilla extract
  • finely grated zest of 1 lemonĀ (about 2 tsp)
  • 1Ā½ tsp lemon juice
  • 3 large eggs, plus 1 yolk
  • 200ml soured cream

For the cheesecake topping

  • 100 gr frozen blueberries
  • 20 gr of sugar
  • Juice of 1/2 a lemon
  • Fresh blueberries and mint to decorate

How to…

Position an oven shelf in the middle of the oven. Preheat the oven to fan 160C to 180C. Line the base of a 23cm springform cake tin with parchment paper. For the crust, melt the butter in a medium pan. Stir in the biscuit crumbs and sugar so the mixture is evenly moistened. Press the mixture into the bottom of the pan and bake for 10 minutes. Cool on a rack while preparing the filling.

For the filling, increase the oven temperature to fan 200C/conventional 240C/gas 9. In bowl beat the soft cheese at medium-low speed until creamy, about 2 minutes. With the mixer on low, gradually add the sugar, and a pinch of salt, scraping down the sides of the bowl and the whisker twice.

Continue by adding the vanilla, lemon zest and juice. Whisk in the eggs and yolk, one at a time, scraping the bowl and whisk at least twice. Stir in the soured cream until smooth, then measure 200ml. Continue on low speed as you add the measured soured cream. Whisk to blend, but don’t over-beat. The batter should be smooth, light and somewhat airy.

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Brush the sides of the springform tin with melted butter and put on a baking sheet. Pour in the filling – if there are any lumps, sink them using a knife – the top should be as smooth as possible. Bake for 10 minutes. Reduce oven temperature to fan 90C and bake for 25 minutes more. If you gently shake the tin, the filling should have a slight wobble. Turn off the oven and open the oven door for a cheesecake that’s creamy in the centre, or leave it closed if you prefer a drier texture. Let cool in the oven for 2 hours. The cheesecake may get a slight crack on top as it cools.

In a pot boil the frozen blueberries, the sugar and lemon juice for the topping for 10 minutes, then leave to cool and add the pectin or agar agar and whisk with a fork. leave to cool almost completely and then spread over the cheesecake right to the edges. Cover loosely with foil and refrigerate for at least 8 hours or overnight.

Run a round-bladed knife around the sides of the tin to loosen any stuck edges. Unlock the side, slide the cheesecake off the bottom of the tin onto a plate, then slide the parchment paper out from underneath.

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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Mango Parfait & Food Pics

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There are very few things that beat the sweetness of a ripe mango. When I was little and globalisation wasn’t yet a thing, we only got local fruit and veg in my region. I am from the north of Spain, so that means a really good assortment of citrus, berries, melons and watermelons, and pretty much anything that grows in my sunny land.

However things like mangoes, passion fruits and avocados where completely unknown, we didn’t even know how they looked like!

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My dad on the other hand had to travel to exotic destinations for work and he brought some of those things for us to try when I was about 6 or 7. I remember that the first time I tried a Mango, I thought it tasted like “pine tree”. I was very creative describing flavours but i didn’t have any other reference. Let’s just say I wasn’t a big fan at the time. Nowadays it’s one of my favourite fruits and I get very protective of a good ripe mango I have been keeping for a special moment.

These pictures are 3 different settings with 3 different light situations for the same parfait. The breakfast is made of a layer of home made granola, greek yogurt, raspberry coulis and Mango.

To make the raspberry coulis you have to boil 1 cup of frozen raspberries with 1/2 cup of water with the juice of 1/2 a lemon and some sweetener, I used sucralose in this case. Let simmer for 10 minutes and then use a ricer to remove the seeds. You can keep it in the fridge for up to 10 days and use as sauce for cheese, yogurts, cakes etc.

Lots of protein in this recipe, good sugars (very good pre or post workout) and fibre from the granola and the fruit.

About the photography, I just wanted to show you how much can a setting and the light change the look of a dish! Which one is your favourite??

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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!