Skinny Green Tea Cheesecake Recipe

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How is this even possible?  175 Calories per portion!! Wohooo!! Through the magic of low carb, birch sugar and low fat cream cheese. This recipe is not vegan, but there are some vegan adaptations that I will highlight, since it was not possible to me to get hold of coconut yogurt, I was unable to try it the vegan way. Some places are less supplied with these alternatives, unfortunately!

This is a traditional New York style cheesecake (baked) but with a twist, to please cheesecake lovers since a slice of this a day, if it fits your daily nutrition needs, wont jeopardise your weight loss efforts. It is also a great way to teach your children to cook and not be feeding them excessive sugar by the way.

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Instead of the traditional biscuits for the base, we are going to use a mixture of almond flour and coconut flour. Generally, low carb diets or keto substitute the flour with almond meal, I have swapped half of it for coconut flour because the later has an incredible nutritional profile if you are trying to lose weight or if you are sensitive to carbohydrates. It is incredibly high in fibre, it is literally pretty much the highest content on it. Pretty low in fat (surprisingly since all things coconut usually are very high in this macronutrient) and so it makes it our new best baking friend. It’s fine texture, no sugar, low carb, low fat, high fibre combo has made it a seriously good alternative for gluten free, paleo and general weight loss diets.

This cake’s flavour, as you can probably guess by the electric green colour is Matcha tea, but you can adjust the ingredients to your own tasting, I might try the peanut butter chocolate flavour next week, I will let you know how it goes.

It is very easy to make, and the only trick is to be accurate with the time, or have the eye to know when is time to take out of the oven!

This recipe provides per serving if cooked like explained below: 175 Calories, 9.7 gr. of Fat, 13.5 protein, 8.5 Carbs (of which net 3.5)

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Ingredients (serves 12)

For the filling

500 gr. Low fat cream cheese (or coconut yogurt)

2 tbsp matcha tea

2 eggs (or eggless substitute as per pack instructions)

1 tbsp vanilla extract

1/3 cup xylitol (birch sugar)

For the crust

150 gr. Almond meal

2 tbsp. coconut flour

1 tbsp. xylitol (birch sugar) or your favourite sugar substitute

1 tbsp. butter or coconut oil

How to…

In a bowl, mix the crust ingredients and press down to form the base of your cake in a removable mold and bake in a pre heated oven (200 degrees) for 12 minutes. Let cool down completely.

In a large bowl mix the cream cheese with all the rest of the ingredientes, adding the eggs at the end, and saving one tbsp of matcha tea to decorate. Once the base is cold and solid, pour the mixture and bake at 180C for 30 to 45 minutes and this will depend on the depth of your mold. The deeper it is, the longer it will take. The key to knowing when it’s ready is to move the cake a little and when the centre wiggles a little, but it is firm for the rest, then it will be ready. Let sit in the oven with the door open for another 10 minutes and then let cool. Chill in the fridge for a couple of hours before eating and decorate with red berries and the rest of the matcha tea (you can use a shifter).

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Protein Vegan Pasta Bolognesa

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If you read my blog on a regular basis, you probably know by now, I am slightly obsessed with protein. This is because I know for a fact that in this particular macronutrient is were the basis for a more balanced diet lays.

Since I stopped eating meat and I only fish on occasions, how to get high amounts of protein in my meals has become a concern and I am always looking for alternatives to traditional lean proteins (your poultry, red meat etc.)

Even though the body can survive on a much smaller percentage of protein than we think, when we are talking about diet and weight control, protein has the ability to keep us fuller for longer and our body uses up about 30% of its total calorie content in digestion. This is called the foods thermogenic effect. I am constantly striving to offer you delicious, yet healthy alternatives to traditional foods, in case like me, you are on the unfortunate part of the world that puts weight easily.

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In this case I wanted to show you a pasta dish that is made with chick pea fusilli. That is it, I swear to you that this is the only ingredient, 100% chick pea flour. It provides 6 gr. of fibre, 50 gr. of carbohydrates and a whooping 20gr. of protein per 100 gr. My portion though is 50 grams and I add to it some vegan “mince” with home made tomato sauce, fresh cherry tomatoes, yellow and red pepper and fresh basil. I cook my pasta for 9 minutes with a handful of broccoli florets thrown in half way, to increase the size of my plate adding goodness but not calories.

I am sure you will be able to find similar alternatives in supermarkets near you, they are increasingly popular. You can find them lentil, soja and chick pea based and even though the brands have different flavours, you can try until you find your favourite. This one tasted just like regular fusilli. The added benefit is that these are gluten free!

This is a way to get your family to eat less meat and no one will notice the difference!

Ingredients (serves 2)

100 gr. chick pea fusilli

200 ml. home made tomato sauce (no added sugar)

5 cherry tomatoes

1 cup red and yellow pepper chopped

Fresh basil

2 cups broccoli

2 tbsp. of parmesan cheese or vegan alternative

115 gr. of vegan “mince” or extra lean mince meat

How to…

In a cooking pot, boil some water with salt and add the fusilli, let cook for 4 minutes and then add the broccoli and let boil for another 5 minutes (check your pasta cooking instructions and add the broccoli just 5 minutes before the end of the cooking time).

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Once cooked, throw away the water and reserve the pasta. In the same cooking pot, add the cherry tomatoes and the chopped peppers and spray with olive oil, let cook for a couple of minutes and add the tomato sauce. Add the vegan mince, this is already cooked so you wont have to wait long. Mix in the pasta and broccoli and 1 tbsp of the vegan or parmesan cheese.

Divide in two plates and sprinkle with the rest of the cheese and fresh basil and enjoy.

Best Pea & Spinach Soup

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I promise you it is the best you will ever have. Well maybe you are very stubborn and will not be willing to admit it, but it will be at least top 3! What is special about this soup, is that is based on a traditional Finnish soup that I tried many years ago.

I had never been a massive fan of peas… I guess like most children, those mushy, green little balls were mainly something I had to patiently remove from paellas, rices, other foods that I liked…mainly an annoyance this is. Luckily for me, I developed a brain later on in life, and I became more adventurous with food, this paired with an excellent parental education that engraved in my brain the fact that “If you go to someone else’s house, you eat what you are given and you say how good it was” led me to trying for the first time the winning combination that makes this soup special. Mustard!

I know now you are still reading out of curiosity, so please know that Ham and Pea soup has been a traditional northern European speciality for centuries and traditionally, incorporates this seasoning into it, giving it a tart, vinagre like punch that is just so delicious! Since I don’t eat meat, I have developed a vegan alternative to this traditional soup, also incorporating spinach to make the traditional soup a bit lighter and removed the ham. If you are a meat eater, don’t hesitate to add a bit of ham in the cooking process and blending it together and you will get a smoky, delicious flavour.

Peas are also a very respectable source of many things. At only 74 calories per each 100 gr. of product, you get 5 to 6 gr. of fibre, 6 gr. of protein and very good levels of iron, calcium, vitamin C and magnesium along with multiple vitamins. It is also low in sugars and the carbohydrate content is of slow absorption making them perfect for weight loss diets, low carb diets, and diabetic patients (regardless of their medication of course).

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What else can I say… it is also very easy to make so totally worth trying and including this soup into your every day diets, without a doubt!

Ingredients (serves 5)

300 gr. frozen or fresh peas

300 gr. frozen spinach

1 Onion finely chopped

1 l. of vegetable stock (if doing the vegan option, if going for the traditional one, just add a 200gr. clean piece of smoked ham or a ham bone)

Dijon Mustard

Olive Oil

Salt & Pepper to taste

How to…

In a very small amount of olive oil, cook the onion finely chopped until transparent. Then add the frozen peas, the spinach and add the vegetable stock (or the ham and water), salt and pepper and let cook for 15 to 20 minutes.

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Remove one cup of the peas and set aside and blend the rest of the mixture correcting the level of water, it could be too dry or too liquid and therefore your soup would be too liquid or too chunky. We want the soup to be a little chunky though, kind of thick, but of course this is a personal choice! Once the soup is roughly blended is ready to be served.

In a bowl, serve the amount of soup you wish, add a teaspoon of dijon mustard on top and some drops as decoration. Garnish with some of the peas you had set aside and if you want, with a bit of mint and enjoy. img_9888

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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Mediterranean Summer Vegetables & Herbs

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This is one of those recipes that is classic, easy, delicious and uber healthy. Why is this? it is low in fat, it is made solely of fresh veggies. There is a similar version of it in most mediterranean countries, it is called ratatouille in France, Pisto in Spanish and Kapunata or Ciambotta in Italy, Shakshuka in the Middle East and Menemen in Turkey. Take your pick! The differences in these recipes are less than the similarities. They can incorporate potatoes or aubergines, be more or less spicy and the herbs utilised vary a bit depending on the region.

This is a traditional summer dish for a very simple reason, the ingredients used mature in summer! If you are lucky enough to ever have had a vegetable garden or have friends and family who do, you probably know that there is about a month, in which tomatoes, green beans and zucchinis come out of your ears. You will be stuck with way more zucchinis than you would possibly be able to eat in three months. When your vegetable garden is big and the amount of veggies is well… overwhelming, you have to find creative ways to preserve it and this was one of them in the past.

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The same way you can make fruit preserves, you can make preserves for vegetables, so this recipe was made in bulk and then set in jars to be consumed during winter, when there was scarcity of fresh ingredients.

In this case, since i do not have a vegetable garden, I have just made enough for a few portions that can be kept in the fridge or frozen if needed. The base recipe is just vegetables, but in most cases some protein is added to make the dish complete, so it is served as side dish to meats, fish or my favourite, with an egg. You can just crack the egg on top of it and let it poach in the hot vegetables, or fry it separately and add it later, like I have done in this case.

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It takes some cooking time to make this dish, but it is uncomplicated and pretty much anyone can master it, no problem.

Ingredients (serves 4)

2 zucchinis 

2 large onions

2 cloves of crushed fresh garlic

1 red bell pepper

800 gr. of ripe peeled and chopped tomatoes (fresh or canned)

Extra virgin olive oil

Salt & Pepper

Sucralose sweetener

Herbs & spices: fresh basil, ground coriander, ground cumin, ground ginger and fresh oregano

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Start by washing all the vegetables and peel the onions. Chop the onions in small quarters of less than 1cm. In a large bowl, heat up 1 tbsp of olive oil and cook the onions for a few minutes, while you cut the other vegetables. Straight after the onion, add the red pepper, the crushed garlic and sprinkle with salt. while it cooks, chop the zucchinis in small pieces and add to the pan too. After 3 to 5 more minutes, add the chopped tomatoes and the herbs together with the salt, pepper and sweetener to tamper the acidity of the tomatoes. Now how much of the herbs? only you can answer this, but it is very much a matter of personal taste. As a guidance, I would add a tsp of each one of them, a little more ground of the ground coriander and a little less of cumin, because it is quite overpowering in this dish.

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Let cook for about 1 hour, at low heat so it simmers slowly with a lid on and stirring every 10 minutes.

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Serve with fresh basil and an a fried egg for a low fat, low carb, high protein, super nutritious lunch or dinner. Happy weight loss!

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Figs, Pine Nuts & Goats Cheese salad

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Well.. what is there NOT to like about this combination? In case as me you were not a massive pine nut fan, all you need to do is toast them in a pan, and then try them warm, they are supper nutty and delicious. This is a very summery dish, that can also lead well into autumn due to the cheese and the fact that the best time for sweet juicy figs is actually September.

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Figs are often considered a fruit that is extremely high in sugar,  and they may not be dieting material if you are planning on eating a whole plate of them. On the other hand, they have a lot of fibre and aid digestion, protecting our stomach at the same time. On the back of this, figs are excellent laxatives and they are full of vitamins, minerals and antioxidants, helping your body slow the ageing process.

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Additionally they have been proven to control the blood sugar levels and figs and their leaves are recommended for people with diabetes for this reason. They are also very effective to help you expectorate when you have a cold or the flu, this is, they help get rid of the mucus in the respiratory track.

Add some protein into the mix and green leaves to increase the fibre and satiating power and you will have an awesome starter or a light dinner.IMG_6528

Ingredients (serves 2)

3 figs

60 gr. of goat’s cheese or vegan alternative

2 tbsp. of pine nuts (toasted)

Mix leaf salad

Olive oil & balsamic vinegar

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How to…

Choose a pretty serving dish. People will be more willing to eat your food if it looks beautiful. It is what it is… we eat with our eyes!

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Lay your mix salad leaves on it forming a bed. Chop your figs in quarters and lay them on top of the lettuce alternating the tops and bottoms like in the picture, it will not alter the flavour, but looks better 😉

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Crumble your goat’s cheese or vegan cheese with your fingers and distribute evenly over the figs, then top it up with the pine nuts. To toast the pine nuts, simple place them in a hot pan with no oil until brown, and move them around every now and then so they don’t burn. If you want the salad to be warm toast put your pine nuts when they are still hot.

Dress with one tbsp of extra virgin olive oil, and one of balsamic vinegar.

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Healthy Black Bean Vegan Burgers

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Recently I went through some documentaries that enforced previous notions of what is healthy eating and how to go about it. What i didn’t know, was the impact that those decisions make in the world we live in.

The vast majority of people turn their heads to the other side, not to see. They KNOW that reality that lies within, but they do not want to acknowledge is there, because if they do, they might feel bad about themselves. They might even want to change something, and changing habits is not easy.

I have spoken about it before in this blog, you can find a long article about veganism scrolling down the page if you are interested.

However it is not really about becoming vegan, it is about gaining awareness. Awareness over the fact that according to the UN, 53% of our CO2 emissions come from the meat industry (I mean all types of meat and dairy), that is way larger than the cars, planes and industries of these world. The impact on the planet of the excessive animal protein consumption is vile. As always, there are two sides to this coin, the economic development  of certain areas depends on cattle and related business so it is not about not eating meat. It is about making the meat you consume count.

Why not start by having a vegetarian/vegan day a week? Just give it a go! It is fun, it is easy and it will spark your cooking creativity. You don’t know where to start?? Here is where. Make note on today’s recipe and try it out next Monday for a good start of the week.

Also, in terms of health benefits, these way of eating tends to be cholesterol free and lower calorie/fat so it may even help you shred a few pounds.

About these burgers, I took the recipe from another blog and I have to say, it would probably benefit from a bit of egg white to hold it together since cooking them can be a bit messy, therefore the uneven shape of mine.

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Ingredients (makes 4 large patties)

250 gr. butternut squash

1 can of black beans washed and rinsed

1/2 an onion finely chopped

1 clove of garlic

1 tbsp of cumin

1 tbsp paprika

salt and pepper to taste

1 cup of oats

Veggies to accompany, I used broccoli stems, lettuce leafs, avocado, hummus.

How to…

In a pan, cook the chopped onion until transparent, then add the butternut squash cut in small cubes.

Let it cook until is soft and then add the beans and spices, rinsed and let the water evaporate as much as possible, this will make the patties drier and easier to work with.

With a food processor or a hand blender, mix all the ingredients and add the oats, this will give your mixture a lot more texture. Add more if required, you want the resulting mixture to be slightly firm.

Form the patties and cool in the freezer for 30 minutes.

You can cook them in the oven for 45 minutes, or in a non sticky pan for about 15. In the oven, they could melt and become a mess, so I would rather the pan, flipping them around a couple of times and bearing in mind they will expand and become bigger so they could invade each other’s personal space. If this is something burgers feel touchy about lol.

Another solution is too cook them with metallic rings around, like the ones that restaurants use to form vertical salads.

You can use these patties to make proper burgers or just eat them with veggies and some avocado as me, because I am a low carb-er. Your choice.

I promise you, no one would be asking for a steak if you serve these.

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150 Calorie Low Carb Burrito

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Today I woke up really hungry, I had a long training yesterday and I think I am still feeling the aftermath. Since today i will rest, I will eat less carbohydrates than in a normal day, since my energy requirements are lower, that way I also get to rid myself of some water and wake up lighter tomorrow, ready for a new week.

So I came up with a low carb breakfast burrito that is simple and delicious and quick and easy to fix.

It is super high in protein and healthy fats and very tasty.

Ingredients (for one):

100 ml. egg whites

1 tbsp oat bran

A pinch of oregano

A slice of parma/serrano ham

1/4 avocado, sliced

1/2 small tomato

2 jalapeño peppers

fresh coriander

spring onion

In a food processor, blend the oat brand and egg whites with the herbs for a few seconds and then make a “tortilla” with it on a non sticky pan.

The oat bran is there to add fiber, it will make the tortilla more consistent but also will help you keep fuller for longer and your blood sugar controlled!

Once this is done, set in a plate and lay your other ingredients on top. If you want the vegetarian option you can substitute the ham for humus and it will be just as delicious.

Sprinkle with lemon or lime juice and roll. Voila. Easy, nutritious, good for you and all the other stuff… and only 150 cals. You can complement this breakfast with some fresh fruit or yogurt. If it is a dinner, best to have it with a salad because fruit has too much sugar before bed 😉

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