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.

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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 😉

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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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Blue Protein Nice Cream

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I write. I have been writing since I was about 11, when I finished reading The Lord of the Rings. I have always had a thing for fantasy and sci fi and a while ago. I have decided that maybe it would be a good idea to share some tales with you.

So since the aim of this blog is to provide nutritional advice to acquire and maintain a healthy weight, but in a delicious way, sharing tales is not really something you would expect from me. However, I am asking for permission, to all of you. I wonder if you would mind me doing so? And if you don’t, I would like you to challenge me with themes!

Hit me with your best shot and I will do my best to make a short tale with it. Who knows, maybe together we will come up with something good.

For now, let me share with you this protein nice cream recipe, perfect for the coming summer months! Low in fat, slow burning carbs, vegan and high in protein. No added sugar or nasties, great to make for the kids, and for the not so young too 😉

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Ingredients (serves 2)

1 frozen banana

1 scoop vanilla protein powder

100 ml coconut milk

1 tsp. blue matcha

How to…

Mix the blue matcha in the coconut milk and let it sit for 5 minutes. Stir and filter to remove any solid residues. In a blender, mix the frozen banana, the blue milk and the vanilla protein. Mix well and place in a metallic container and back to the freezer for 2 hours.

After 2 hours, check the consistency and if the nice cream is firm, scoop out with an ice cream spoon and serve with frozen berries.

Easy and delicious!

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!

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!

 

Food & Colours

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We all like to eat pretty. We are more willing to try new foods when those are presented to us in a nice way, we eat with our eyes. Colourful arrangements are more succesful than boring brown bowls of lentils, delicious as those may be!

The key to helping others or ourselves try and love new foods or make our meal times for enjoyable, is to find little tricks to make our food as attractive as possible. Think about eye candy since this works for everything in life, from beautiful people to expensie clothes… everything displayed nicely is desired, and costs more.

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I have been playing around with colours lately and this is my take on green, a colour that wouldnt necessarily make part of desserts until you get familiarized with Matcha, the japanese green tea that is packed with antioxidants and stimulants that is great to burn fat and minimise the effect of the free radicals.

So what about combining the great properties of matcha powdered tea with another superfood, the chia seed?? Well then we have a lovely dessert that is full of protein, fibre, good fats, antioxidants and fat burning properties.

In case you havent heard it before, matcha is not a tea as such, it is a vibrant green powder that is made with the green tea leaf in its entirety, that is why it has such powerful benefits compared to the infusion of the leaves.

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You can find this powder in any asian shop and also in most health food stores now a days, it is quite expensive but very little goes a long way. Just half a teaspoon is enough to make a full cup of it.

The recipe for this dessert, as simple as it gets is as follows:

Ingredients (4 small portions)

4 tbsp. Chia seeds

400 ml coconut milk

1 tsp vanilla essence

Sweetener

1 tsp matcha powder

Cherries or any other fresh berry to decorate

How to?

In a bowl, mix all the ingredients except the fruit, mix well with a whisk and let the chia seeds reach their full size (they absorb the liquid) until they take a loose pudding consistency.

Distribute in your ramekins or serving pots and when you serve, decorate with a cherry or berry. Very sweet, and healthy! Oh, and totally vegan so perfect for Meatless Monday!

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How to Cheat… and not get caught!

d5a3498cfc9e53130b5f815ef44713b7_JetWe all want to eat chocolate biscuits and pizza, and ice cream and double cheese burgers and French fries, if possible with mayo. Crisps, cake, muffins, fish & chips, whatever tickles you… generally is something that will not be of any help when you are trying to maintain a ripped physique.

Toning and fats are generally opposite to each other, and that is dramatic because fat is precisely the one ingredient that gives your food palatability… which means good taste in simple English.

As you know if you have seen the pictures or check the recipes in this blog, eating well and clean doesn’t mean not eating delicious, but it definitely doesn’t mean eating what one wants at every opportunity.

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So anyway, I want to have my cake, and eat it too! I want a toned, slim line figure but I want to be able to enjoy the occasional treat like everyone else, because life is meant to be enjoyed!! But in order to do this, there are a couple of do’s and don’ts that we need to keep in mind.

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How to cheat then??

 

  1. Cheat meal is exactly that: a meal. Not a day, not a weekend, not a week, a meal. In a week of good food behaviour, you can take your pick and eat whatever you want in one meal, preferably with more carbohydrates to maximise the benefits, since they are the ones that will make our bodies more efficient in transferring them to the muscles afterwards.
  2. Preferably do it in a day that you are training: a big weight training day or a long run are best, to minimise the fat that could be stored after it
  3. If you are in a keto diet, that is low carb, please do not attempt this. Your body is burning fat as fuel as oppose to glucose because you are having none of it. It takes your body a certain amount of time to get into that state, that depends on the number of times you have gone in and out of keto before and the speed at which your body consumes its glucose reserves which are in the muscles and in the liver… this is generally anything between 24 and 72h. Each time you go out of keto (ie by eating a carbohydrate of certain glycemic charge) your body will happily and very quickly come out of keto state, and guess what?it will be storing up to 120% more glucose that before. What this means is that your body will take then longer to get back into keto… and each time you do this it will take longer, until it has no effect at all. Sorry to break the news to you, but someone had to. Keto, Dukan, Atkins and the sorts of those, are not compatible with cheating.
  4. You cheat once a week while trying to lose weight
  5. You can cheat twice a week once you are in maintenance
  6. You can split your cheating having a 10% of your calories from chocolate/pizza/ice cream.. a day. This is a bit silly because normally is something like ¼ portion of a slice of pizza, so basically, smell the pizza pass by you.

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So this is it, short and sweet.

Enjoy the burger my friends, and remember, cheat wisely!

 

Diet Apple Crumble (but just as good)

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I have been toying lately with sweet recipes trying to find and fine tune healthy alternatives, I blame the weather, which makes me much more receptive to warm hearty dishes and baking than the summer. It is soup and baking season.

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For this recipe, I looked at one of my all time favourites, apple crumble and I tried a lowfat, low carb, low GI alternative to the traditional one, which is loaded with butter and sugar and a white flour crumble. Big task indeed and something had to give, so I kept some butter in the mix. However, I have to say that we don’t actually need nearly as much butter as we normally use. I only used 25 grams of butter for a two portion crumble which turns out to be very little when divided by two.

Because of the ingredients used, it is also paleo & gluten free. What else you can ask for?

Ingredients (serves 2)

2 apples

3/4 tbsp. of cinnamon

2 tbsp. granulated fructose

25 gr. butter

3 tbsp. whole oats or oat bran

For the 0% Fat Cream alternative

0% fat greek yourt

1 tsp. vanilla extract

1 tsp. liquid sucralose

100 ml. soy milk

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This is obviously a very simple recipe 🙂 Peel and chop the apple (no core or seeds) into 1 cm squares. place 10 grams of butter in a pan and heat up, when melted, all the apple, stir in and add 1/2 a tbsp. of cinnamon and 1 tbsp. of granulated fructose. Let it cook over medium heat for 5 minutes.

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In a bowl, mix the oat bran or oats with the rest of the granulated fructose and the rest of the butter with your fingers until you have a crumbly (Dr. Obvious) mixture. Fructose is a natural occurring sugar from fruits and has the advantage of having a lower glycemic index than regular sugar. It still has a significant calorie content and it’s high in carbohydrate, so it is meant to be consumed occasionally.

Once your apples have made your house smell like a bakery and they are nice and gooey, place them in an oven proof container and spread the crumble on top.

To finish it off, bake for 15 to 20 minutes in the oven and serve with the 0% fat cream alternative (which is a simple mix of all the mentioned ingredients).

Enjoy!

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Super Light Double Chocolate Protein Puddings

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Yesterday I was thinking about making some vanilla caramel creams (I did share the recipe a while ago in the blog). They are a nice dessert if you are having a light dinner, but if there is no other source of protein in your dinner, I thought they could probably do with some more punch.

 

As a result, I came up with an adaptation, adding some chocolate flavour isolate protein powder to the mixture so they became chocolate vanilla creams.

Each one of these has 21 grams of protein 5 grams of fat and only 2 grams of carbs and 140 calories so it is a perfect snack after dinner, mid afternoon etc.

Did I mention they are pretty delicious too?

Ingredients (serves 4)

3 scoops of Lean protein isolate (chocolate flavour)

4 eggs (for the vegan version you can substitute for corn flour although it changes the macros described above)

500 ml Soy Milk

1 tbsp. of no calorie sweetener

1 tbsp. fat free raw pure cocoa powder with no added sugar

Beat the eggs and in a shaker beat the protein powder and the chocolate protein isolate until they become a shake, add the sweetener and the cocoa powder and shake again. Add to the eggs, beat until it is homogeneous and pour in 4 ramekin oven proof dishes.

Bake at 150 C for about 20 minutes au bain marie ( with water at the bottom, up until 1/3 of the ramekin dishes)

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Once they are set, sprinkle with some 70 % chocolate for decoration. ½ an ounce should be enough for 4.

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One word about the sweeteners to be used, depending on your goals, certain sweeteners just won’t cut it. For example, honey or agave syrup, which are healthy and perfectly fine sweeteners, with a low GI in the case of the Agave syrup and with other great properties in the case of honey, still are very high in carbohydrate content and calories, so in a weight loss diet, they should be avoided in favour of other non-caloric option such as stevia.

They can hamper your efforts in the gym or all the good work in the kitchen the rest of the day! In this category you can find honey, agave syrup, maple syrup and rice syrup.

Stevia does add a certain amount of flavour so I don’t like to use it unless the flavour is going to be completely hidden. Since I use very little sweetener anyway, I don’t mind using Splenda for this type of thing.

Bear in mind that 1 tbsp for 4 portions comes up at a very low dose per each one of them way below the FDA or any other organism recommendations.

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Enjoy!

Super Food Vanilla Caramel Chia Pudding

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I recently came across Chia seeds, you can find plenty of pictures on Pinterest, Instagram and other social media claiming the miraculous properties of this tiny little seeds. I read a bit about them and they really seem to be amazing, the key benefit is the high density of their nutrients, one serving is around 1 ounce (28 grams) and within it, you have 4 gr. Of Protein, 9 gr. Of fat (this is a lot, but 5 of those are Omega 3 which you would want to incorporate to your diet anyway) and 11 gr. Of Fiber. Not to mention that apparently they have more antioxidants that Blueberries, and more calcium gram on gram that dairy, which makes them specially good for people that don’t dairy, like vegans.

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Even when protein and fats can be sourced alternatively within your meals, fiber can be an elusive one specially on low carb diets when no bread, flour or pasta is included. Fiber is essential to keep you fuller for longer, so a dessert made of chia seeds could very well top up a light dinner or lunch, and keep you satisfied until the next morning/dinner.

They are packed with vitamins and all of this for only around 100 calories per serving and the best thing is that they are very versatile. You can sprinkle them on cookies, over porridge, you can have them with drinks and make desserts with them!

They don’t need to be cooked, they absorb so much liquid that they just need to be immersed in it for 24h and let them become a dessert by themselves!

This is my first attempt at them, so I only used half a portion to make one pudding, which made them more liquid than I have seen in other recipes. I think this basically comes down to personal preference and the texture that you like.

When I first tried it I was a bit wary, but it turns out it is actually pretty good! It reminded of those tapioca balls in bubble tea, but in a lot more interesting nutritional package. I totally recommend it!

Ingredients (serves 4)

4 tablespoons Chia Seeds (8 if you want a more dense texture)

450 ml of Light Soya Milk

½ teaspoon pure vanilla extract

½ teaspoon Caramel flavouring no added sugar

4 tablespoons coconut milk (reduced fat)

Sweetener of your choice to taste

How to make them…

So easy! Just mix all the liquid ingredients, if the coconut milk is not liquid, warm it up to mix it with the soya milk first, taste the flavour and add sweetener until you are satisfied.

Pour the chia seeds at the bottom of the containers where you will be making them, I have used the one from Weck because they can be closed and secured with metallic piec

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Add the liquid to the pots, close and shake each one for 30 seconds. Leave for 10 minutes and shake again. Shake again one hour afterwards and then you can leave them in the fridge overnight. They will be ready in the morning!

The seeds will fill up with water and duplicate their size several times. They have a gooey texture but not unpleasant and these soft vanilla and caramel flavour really make them delicious.

Don’t be scared to try new things!