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!

Easy & Light Comfort food Beer Chicken Casserole

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As we slowly but surely approach winter, the days are getting colder and the coats thicker. Covering ourselves a bit more is a tempting occasion to overindulge and let the kilos pile up until next May, when we will peel off the layers and cry. Cry for help! A personal trainer, a fad diet, a electro stimulation machine… ANYTHING will do when the bikini is coming back.

Well this might sound revolutionary to you, but what about instead of pigging out on pumpkin spice lattes and cheese all the way to xmas only to pig out on sweets & treats all the way into new year, we practice a bit of mindful eating? This is as simple as moderating your food on a constant basis. Choose good foods as soon as possible, and have the odd treat when you really feel like it. If 80% of your diet is clean and nutritious the 20% that you let yourself enjoy a few sugary and fatty foods, will have little to none effect on your body!

Of course you want to enjoy delicious food not once or twice a week but all the time! So do I, and so does everybody else! Being nice to yourself and nice to your body means making the right choices but not torturing yourself by denying yourself pleasures and living in misery, but learning to enjoy what healthy food has to offer. I can promise you that there is very little difference in you cook things right.

Today I wanted to share with you a recipe for a casserole, which normally has a questionable reputation as healthy, since traditionally it was cooked with too much oil and came accompanied by potatoes. This recipe is low fat and low carb, with only some veggies to accompany it, and a sauce made of beer.

Don’t be afraid of cooking with alcoholic beverages, once they boil most of their alcohol has evaporated and they have little to no impact on the caloric content on a meal.

Enjoy this lovely pot of comfort food in good company this weekend.

Ingredients (serves 4)

1 onion

1 clove of garlic

1 carrot

1 chicken in pieces

1 beer (33 cl)

1 lemon

Salt & pepper

How to do it…

In a non sticky cooking pot (I keep using my Le Creuset like there is no tomorrow) fry the chicken pieces in no oil at all. Chicken is very high in protein and its meat is very lean, but it does contain a fair amount of fat in the skin. you can remove part or all of the skin before cooking or leave it on. Turn the chicken around so it doesn’t burn too much, basically allowing it toast a bit for 5 to 7 minutes. Take out of the pot and reserve. Bear in mind the chicken will probably have to be done in batches.

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On the same pot, cook the onions, carrot and garlic in medium heat and let them caramelize and become brown. I like to put the salt on them at this point too so they loose the water and cook better. Once this is done, incorporate the chicken back into the pot and mix well. Let it all heat up and then squeeze the juice of one lemon in the pot to deglaze (this means melt the burnt food at the bottom of the pot to incorporate back into the sauce). Stir a couple of times, add a beer and cover with the lid. Let cook for about 15 to 20 minutes on low heat. Open the lid and let cook for another 5 to 10 to reduce the sauce and give it consistency.

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I always recommend this dish the day after it has been prepared, since the flavours will be stronger and better integrated… this is if you can wait of course!

I have served mine here with some Brussels sprouts but any green leafy veggie will do, best with anything within the cabbage family (cauliflower, broccoli…)

Enjoy!

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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!

Low Carb Guilt Free Burger

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Since today is Friday   , and it is a wonderful thing to think of the weekend ahead.. I don’t know about you but I normally use these days to rest and I usually place my cheat meals or somehow less basic meals on these two days. It’s a way to enjoy them with my friends and family and makes it all more enjoyable. When you are trying to lose weight of reach a certain fitness goal however, the amount of “celebration” in this Celebratory meals is normally a bit more constrained, but this doesn’t mean that you do not deserve a bit of happiness.

Since for me, the low carb diet is the one that generally provides the best results, I would like to share with you this recipe of a low carb bacon cheese burger, which is also quite moderate in fat content.

I did mine with lean ground beef and reduced fat cheese, and you could even do it with turkey bacon, I used normal pork smoked bacon (British bacon) simply because I love it haha 😉

Of course, this recipe is not rocket science but hey, I thought it was worth sharing the idea!

Ingredients (serves one)

150/200 gr of lean ground beef

1 lettuce leaf

1 slice of tomato

1 slice of smoked British bacon

1 slice of reduced fat cheese (I prefer gruyere but cheddar works just as well)

½ tbsp. of mayonnaise

½ tbsp. of reduced sugar ketchup

2 slices of Aubergine (or Portobello mushrooms)

How to do it?

Pan fry the aubergine slices (don’t make them too thin or they will break) in the same pan and set aside, one minute on each side is enough.

Season the meat with salt, pepper and any spices that you like (I add garlic and onion powders normally) fry the burger pattie in a non-sticky pan without any added oil until it is cooked to your liking. My recommendation is to leave it slightly pink on the inside for better taste.

When you turn around the pattie to cook on the second side, put the cheese on top so it melts and in the meantime, just assemble the burger! My preference is: Aubergine, mayonnaise & ketchup, tomato meat with cheese and bacon, then aubergine again.

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Instead of Aubergine, you can use Portobello mushrooms if you prefer, they make grabbing the burger easier, more like a bread bun than the Aubergine, but I couldn’t get hold of them this time so I tried this other version!

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Enjoy!

Easy Heathy Dinners: Fake Black Truffle Carbonara Pasta

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I don’t know about your homes, but at mine, some people like to eat pasta for dinner. I can’t blame them, it is delicious and if you get hungry to dinner time, it will make you feel full with no doubt. For me though pasta for dinner is too heavy and it is not healthiest option before bed. As an alternative, a friend recommended me one of those special graters to cut vegetables in the shape of noodles.

What a great idea! So this was my first go at it! A healthier carbonara alternative to traditional pasta.

This was made with zucchini, low fat cream mixed with non-fat soya milk and English smoked bacon, trimmed of the excessive fat.

I promise you it will feel like you are doing something wrong! 😉

Ingredients (serves 2)

4 bacon rashers trimmed of fat

2 zucchinis peeled and cut in noodle shape

2 tablespoons of parmesan cheese grated

1 tbsp. of chopped onion

1 black truffle, grated

Pan fry the bacon with no fat at all, when toasted, add the onion and when this goes transparent, add the cream and milk mixture. Let it simmer for 5 minutes so the sauce gets some consistency and the flavours mix. Add the zucchini and cook for 2 to 3 minutes, serve and sprinkle with the parmesan cheese.

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This dish is a bit high in fat, but since the content in carbohydrate is so low, it is not a bad options. Avoid having it on days when your other meals have been fat heavy.

Enjoy!

Easy Healthy Dinners: Stuffed Portobello mushroom & chicken salad

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I have to come clear on this one, I didn’t actually cook this. I went out for a drink with a friend and my husband stayed home and took care of dinner.

It was a lovely surprise to come back to such a delicious display specially when it involved zero effort from my side 😉

I thought it was so good and so healthy, that it was worthy of this compilation of dinners!

So here you go, this is what he swears to me that he put in it.

Ingredients (serves 2):

2 big Portobello mushrooms

2 cloves of garlic

Salt & pepper

A pinch Parsley &

1 tbsp. olive oil

A little dash of vinegar

50gr. Crumbled feta cheese

For the salad

Gem lettuce

Spring onion

Tomato

Roast chicken breast sliced

Dressed with: sesame oil, salt and vinegar

Chop all the ingredients to the minimum and mix in a bowl until you have a paste, wash the mushrooms, fill them with the mixture and cook in the oven for about 15 minutes in 160C. Use this time to assemble the salad and dress it.

Bear in mind that sesame oil is very intense and you only need a little bit of it to make it flavourful

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Garnish the mushroom with a parsley leaf for decoration.

Easy Healthy Dinners: Lamb & Spinach gratin

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This is a really easy way of using leftovers, when preparing some spinach from my previous post Almost Creamed Spinach, just cook some extra and keep it in the fridge to use the following nights!

For this recipe, just pan fry in a really hot pan a 350 gr lamb fillet, then slice in half and then each half in smaller pieces (around 1 cm thick). Reheat the spinach and sprinkle some grated cheese on top.

Bon appetite!

Easy Healthy Dinners: Lemony sea bass with mushroom cups and onion

Another easy way to get slimmer while you sleep!

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Ingredients (serves 2):

1 sea bass (500 gr or so)

1/2 an onion

1/2 a lemon

Extra virgin olive oil

Salt

2 cloves of garlic

12 mushroom cups

Roast the whole Sea bass in the over for about 12 minutes with some sliced onion, clean the fish to get 2 more o less clean fillets and split the onion in two dishes.

This is done with nothing added to the fish (not even salt) since you remove the skin after cooking. While it cooks, clean the mushrooms and peel the garlic and mash it with some olive oil and water. Fill the mushrooms with the mixture and a bit of salt and put in the oven for 10 minutes.

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Then dress the fish by grating the zest of half a lemon on top of the filets, sprinkle with salt and a dash of extra virgin olive oil (Picual or Arbequina variety).

Then take the mushrooms out and serve together.

Easy Healthy Dinners: Salmon with creamed leek & broccoli

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This week I wont be sharing specific recipes, more a collection of dinner recipes that have something in common. They are all dead easy, drop dead delicious and perfect for bikini season. All of them are low in fat, carb free and gluten free, but most of all, they will keep you happy and satisfied and you wont have that awful feeling of empty stomach of feel like you are eating something similar to cardboard.

Making butter and bread taste good is easy, but mastering the art of healthy eating, that is what will keep you slim and happy in the long term.

So without further ado…

You have seen the picture, nothing more to it.

Ingredients (serves 2):

2 salmon fillets of 125 gr

2 leeks thinly sliced

1 tablespoon of butter

100 mil of milk (or soya milk)

salt

Optional ( a couple of stems of broccoli)

Fresh dill to garnish

Pan fry the salmon in no oil at all. It doesn’t need it, the fish is oily enough as it is. Remove the skin and fry on that side too, that will melt away a great deal of fat.

On a separate pan, melt the butter and add the sliced leek. Let cook for a few minutes, add salt (that makes the vegetable lose its water and cook faster) then add a bit of hot water (that makes the leek cook without having to add any more oil, and without the pan burning!) and when the water has evaporated, add the milk and let it evaporate too. Try and correct the salt.

Sprinkle the salmon with fresh chopped dill and serve.

You will be surprised at the great combination of these two ingredients.

Takes about 15 minutes to prepare too..

Enjoy!

Sauteed Artichokes with Bacon

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Lately time seems to have become a premium, it is something we are all short of and in the interest of healthy eating, sometime in the kitchen would do wonders for you. For this reason, my recipes are generally quite simple and quick,

Today I have a super quick fix for when you don’t really have many fresh ingredients at hand and you want to prepare a healthy dinner or lunch for the next day.

I have used bacon for this recipe because I had a couple of rashers leftover in the fridge, but normally I would use ham. Spanish ham would work better than Parma since it has a stronger flavour that would mix great with the artichokes.

This recipe is really high in fibre and very low in calories, great as a light dinner, although it would need some additional protein.

Ingredients (serves 1 or 2)

1 can of artichoke hearts in water

¼ onion

1 clove of garlic

1 tsp olive oil

2 bacon rashers

Salt  

Remove the water from the tin and place the artichokes in a  bowl to drain. Cut them in halves. In a saucepan, heat up the olive oil and sweat the onion, chopped finely and the garlic, adding it just a bit after the onion (since it cooks faster, otherwise it would burn) when the onion is transparent, add the bacon or the ham, cut in small stripes and let it toast slightly, then add the artichoke hearts and let simmer for 5 minutes so all the flavours mix.

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Bon Appetite!