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.  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!

Best Spicy Butternut Squash

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Easy start of the week… Mondays have an awful fame for taking us all back to reality and to a world of obligations. What we have to do, our jobs, homes, groceries, children, families, noises. Lazy Sundays leave way to a feeling of having to be back on track. No more ice cream watching that movie and a bit of guilt. This is why I love cooking a bit pot of soup of Mondays that will last me until Friday. Today I would like to share with you an Autumn recipe that is hearty, filling and delicious and of course it’s been made with love and little fat to keep your hearts happy and your hips tight.

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Autumn is the season of falling leaves, of yellows and oranges, or warm cozy jumpers of blankets, of Halloween, and in the midst of all this, of Pumpkins!! Starbucks brings their inglorious Pumpkin Spice Latte and I bring the glorious Butternut squash Spice Soup, as they say, each to their own.

A bit on the nutrition side of things… Butternut squash is a pumpkin that has an elongated body and a big butt, a bit like most women 😉 pumpkin are very sweet, like carrots, when cooked they are perfect to bake pies and cakes due this high content of natural occurring sugars, so in principle I wouldn’t recommend having too much pumpkin if you are trying to lose weight, however, their glycemic charge, this is the total amount of carbohydrate that they contain, is relatively low so if the portions are controlled there is no reason to avoid it. This soup is still very low in fat, low in carbs and GI and perfect starter. Additionally it contains a fair amount of curcuma, which is highly antioxidant, helps digestion and it has been linked to Alzheimer prevention and glucose absorption reduction on people with diabetes.

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Personally from a taste point of view I find pumpkin soup a bit too sweet so I much prefer the curried version that has a bit of a spice kick and it is much nicer. This version is vegetarian but I have come across the exact same thing but including bacon and I will surely try it in the near future.

Ingredients (serves 4)

½ Butternut Squash

1 red pepper

2 Onions

1 vegetable stock cube in 1 liter of water

½ tsp Paprika

1 tsp curcuma

½ tsp ground pepper

½ tsp ground coriander

1 tsp cumin

¾ tbsp. Extra virgin olive oil

1 tsp Green Tabasco Sauce

Salt to taste

A few sesame seeds & coriander to decorate

Peel and chop the onions and cook them for a couple of minutes in olive oil. Add the butternut squash, mix well and add the spices. Let them soak for 1 or 2 minutes and add the stock. Once it is boiling, reduce the heat to medium low and let simmer until the squash is soft and melty, around 15 to 20 minutes. Taste the sauce and season with salt to taste if needed. Since this recipe has so many spices you might as well skip the salt, it does wonders for water retention to eat lower sodium.

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If you are happy with the taste, blend together with a hand blender until the soup is a smooth silky consistency and there are no “boats” floating around.

These soups and anything that contains multiple spices will taste better after a few hours, but if you can’t wait it will still be delicious!

Follow me on Instagram for daily tips & recipes @cook_yourself_slim

 

Oat-sotto, the Healthy Risotto

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Ok maybe not my best naming moment XD but I do think it’s funny. I am simple mind like that.

I love risotto, it’s one of my favourite things because I am a big cheese lover, but the combination of bacon, rice, and parmesan cheese well… it’s everything but scale friendly. Every now and then though, there is nothing wrong with having the real deal of course, I don’t have it with meat any more but it does come in pescetarian versions with seafood that are ok for me. Scallops and mussels are a great combo for example and they add lean protein and iron and lots of flavour. In this case I wanted to come up with a lighter version, one that you can eat 3 times in a week and it won’t make you feel bloated, gain weight or affect your goals in the slightest.

Instagram is a great source of inspiration for this things sometimes and a few weeks ago I came across this savoury porridge trend that I thought could work great for this purpose. The recipe here today is vegetarian since I used parmesan cheese, the real deal, but should you want to avoid it, there are some vegan alternatives that could work just as well.

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The rice in this recipe in actually oats, in case my clever naming got you confused. Then the recipe is exactly the same as an actual risotto, only with less fat, less cheese and significantly less cooking time, which is also a plus if you are short in time.

If the oats are the right ones, this is a gluten free recipe and low carb too.

Ingredients (serves 2)

100 gr. wholegrain oats

100 gr. finely chopped onion

1 smashed clove of garlic

1 cup white wine

1 tbsp extra virgin olive oil (or half olive oil half butter)

1 cup vegetable stock

1 cup sliced mushrooms

4 chopped green asparagus

2 tbsp. grated parmesan cheese or vegan alternative

Salt and pepper

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How to…

In a pot, heat up the oil and cook the onion an garlic slowly until tender and transparent. Add the chopped mushrooms and the asparagus. Two minutes later add the oats and mix well with the rest of the ingredients to mix the flavours. Add the wine when the pot is hot and let it evaporate. Then start adding the stock little by little and cook for about 5 minutes. Turn the heat off, add the cheese and let rest for one more minute. Serve immediately to avoid the oats from going too soft.

Bear in mind the texture is softer than with normal rice, but still delicious.

Enjoy!

 

 

Raw Cashew + Coconut Protein Balls

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There are thousands of recipes out there for protein balls, energy bites and fat bombs. The key to choosing which one is best for you lays in your goals.

An energy ball is generally higher in carbohydrate and fat and fat bomb is obviously higher in fat and lower in carbs. A protein ball is generally enriched with protein powder and is lower in carbs.

If you are in a Ketosis state or diet, you are probably looking for a fat bomb because you want high energy in the form of fat and you are not interested in carbs at all. If you follow a diet with a variety of foods, including carbs, you probably want an energy bite if you are not trying to lose weight, or if you are bulking and a protein ball if you are watching your calories. The last ones are my favourite.

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This is a personal preference but I don’t like overly sweet things so I have tested and corrected a recipe to suit them to my taste and here you have the result!

They provide 86 calories each, 3.5 grams of fat, 4.5 grams of protein and 9 grams of carbs.

Ingredients (makes 15 balls)

100 gr. of natural Cashew nuts

100 gr. of pitted dates

1/3 gr. of shredded coconut 

2 scoops of vanilla protein powder

1 tbsp of chia seeds

3 tbsp of water

Agave nectar (if needed)

How to…

In a food processor, blend the dates and the cashew nuts, in a bowl, mix with the coconut and the protein powder and the chia seeds and if needed add one tbsp of water at the time to improve the texture. Try and add a bit of agave nectar if needed.

 

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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

Slimming Matcha Vanilla Breakfast

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

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

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

Ingredientes (per person)

30 gr Oat Bran

1/2 vanilla protein powder

250 ml unsweetened coconut milk

1 tsp matcha green tea

1 tsp Maca Powder (optional)

How to…

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

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

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Happy Valentine’s day!

Protein Choc Pot Recipe

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

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

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

So simple to make as well!

Ingredients (per portion):

30 gr. Oat bran coarse texture

200 ml. unsweetened coconut milk

100 ml. coffee

1 tbsp pure unsweetened cocoa

1/2 scoop chocolate protein powder

How to…

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

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

 

Vegan Chili con Carne

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Or should I say Chile Sin Carne (which means without in Spanish as oppose to con, that means with) because there is no Carne (meat) at all in this recipe!

This is a great way to start the week and an awesome recipe to cook in advance. It is very simple to make, perfect for busy people that would like to eat a bit healthier during the week since this is a meal that you can take to the office to reheat and it will taste perfect.

Like every dish that gets its flavour from spices, it always tastes better the longer it sits together. This chili will be perfect in the fridge for 4 or 5 days.

In these cold gloomy days of winter, there is nothing better than a warm plate of this spiced mexican style platillo. I have removed the meat to make it vegan which also removed all the saturated fats and colesterol, making it very low in fat and high in protein and slow burning carbs which is perfect to keep you fuller for longer.

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In case you are new to this site and you haven’t read this before, beans and beef have a very similar content in protein, even though the quality of the that protein is not as high since vegetable protein lacks some basic amino acids, making it less available for the body to use. In order to supply those missing amino acids, you add some animal protein to the dish, or some cereal. It is enough to add a small portion or bread, rice o a bit of cheese or even soured cream to make it complete.

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Since I am on a permanent journey to a leaner me, I haven’t add grated cheese on top as in the tex mex versions but depending on your goals you may want to do so.

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Ingredients (serves 6)

2 stalks of celery

1 red bell pepper

1 yellow pepper

2 red onions

800gr. can of chopped tomatoes

800 gr. red kidney beans

1 small can of sweet corn

1 tsp. cumin

1 tsp. ancho chili powder

1 tsp. chipotle powder

1 tsp. garlic powder

Salt to taste

Extra Virgin Olive oil

How to…

Peel and chop the onions in small squares, the peppers and the celery in small pieces and in a large pan, heat up 2 tbsp of extra virgin olive oil. Cook the onions first for a couple of minutes adding salt to it and then add the pepper and celery and cook for a further 7 minutes stirring occasionally.

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Add the chopped tomatoes, the spices and taste for salt and leave simmer for another 10 minutes. Add the beans removing part of the liquid first and keeping in aside in case the pan runs dry. Cook for a further 10 minutes, add the sweet corn and after another 2 minutes turn off the heat and let sit for 10 minutes for the flavours to mix.

You can eat straight away or way until the next day. I serve it with whole grain rice (the portion is around 30gr. of dry rice per person), fat free greek yogurt and fresh coriander and chilies for decoration and you can also add a side of avocado.

Enjoy!

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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!