Best Crustless Quiche

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In order to properly plan your meals, there are many different diet types out there, if someone is trying to lose weight, and slightly desperate to do so quickly, you can find a myriad of options that promise quick results all with a flat tummy as an advertising. Flat as in fitness model flat, not normal person on an empty stomach flat. This has been of some concern to me for a while, because I have been through many of these diets, recommended by friends, or advertised through a magazine, you name it, the choice is endless.

Now I am older, and I am wiser and I know better and I fight against these misconceptions on a daily basis, because some of this diets are just lies or stupid approaches to eating with minimum real impact on your body composition, but others, are straight harmful for your metabolism, your body and if sustained long term, some are life threatening.

The worst of these are the cleanser diets based on syrup and cayenne pepper. A combo that is meant to “activate your metabolism due some components on the cayenne pepper” and some other idiocies I have read. Our metabolism is not as naïve as we are, and the only thing that he is going to do in such case is slow down. All these juices, meal replacements, chemicals that people try to sell us with the promise of a beach body will certainly do something for you:

  1. Make you lose water (therefore the perceived weight loss)
  2. Muscle mass compromise: 90% of the time your body will consume your muscle mass for energy

So here is what happens: you don’t incorporate the nutrient x through your diet because you are master cleansing for a week for example, but your body needs it to keep normal bodily functions such as body temperature, structural cell maintenance, your heart beat… and it will start using the reserves that are available, this might be a bit of fat, but it will also be muscle tissue. Muscle in this case is not a priority for your body because muscle is a metabolically active tissue, this means that to sustain it, it requires additional energy to be sustained, whereas fat doesn’t. You see where I am going?

Your body will burn whatever is on hand to keep you warm and alive and when you are done with your diet you will have: a compromised metabolism that will literally jump over any calorie you give him, a few less pounds of water, a little less fat and a lot less muscle. The problem is that regaining muscle takes a lot longer that regaining the fat and the water, which will be restored within 1 or 2 weeks once the starvation period is over.

Basically, you are much better off eating a varied balanced and healthy diet, not only will respect your body, it will also keep you mentally on track without those dangerous feelings of deprivation that lead to binge eating.

Today, I would like to share with you a very easy recipe for a really tasty dish, a quiche but with no crust to make it a bit lighter. The carbohydrate content comes from the vegetables in the mixture and is literally packed with protein. It is also very pretty so if you have guests and you are trying to stay on track, it helps to cook things that even though are healthy, look like they aren’t.

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Ingredients (serves 6)

8 eggs (or 4 eggs and 12 egg whites for lower fat)

4 cubes of frozen spinach (fresh is better but I didn’t have any)

4/5 cherry tomatoes

1 small roulade of goat’s cheese

2 slices of smoked bacon

10 gr. of grated parmesan cheese to gratin

200 ml. light soy milk (or your milk of choice but low fat)

1/2 red onion cut in thin rings

Cut the bacon in strips and sauté them in a pan for a couple of minutes until the fat has dissolved. Add the spinach and stir well.

In a bowl, beat up the eggs and add the bacon and spinach and the milk. Mix well and pour into a quiche mold. Spread your onion rings over the surface then cut the goat’s cheese into thin-ish slices and place them nicely on over the surface of your quiche.

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Finally put the cherry tomatoes strategically to give it a bit of colour and sprinkle with the parmesan cheese.

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Bake in the oven for about 45 minutes at 150C.

Enjoy!!

 

 

Healthiest Shepherd’s Pie

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Nutrition is a funny thing. There are many misconceptions out there of what is healthy and what isn’t, and I am often surprised by how little people know about how what they eat impacts their body.

Back in the 70s, mothers all around the world, whose traditional role was to take care of the family and nourish the children so that they would grow nice and strong, used to cook plenty of stews and traditional dishes, filled with potatoes, that provided carbohydrates and lard or oils to make sure that it was substantial enough.

Today, unfortunately, children and adults do not play on the streets any more and have a very sedentary lifestyle, which translates in a reduced calorie intake need, so most of the traditional recipes, have therefore become outdated or something that is generally too heavy for most people. Still we love those beautiful dishes and if cooked properly or adjusted to our needs, they are a great way of getting into our body the nutrients that we need to fuel it.

In this case, I have tackled the British all time favourite, Shepherd’s Pie, with a view on keeping it nice and light.

In case you wonder how do I take my decisions when it comes to making a dish less fattening or taxing on your body,  I normally try to strip all those elements that are high in sugar or fast digesting starch and I reduce the fats to a minimum. That way, the dish retains most of its flavor and protein together with slow burning carbs, and only good fats in a small amount, to ensure a well balanced meal that will sustain you until your next meal.

One very important part of nutrition is digestion, if anybody is interested, I cam develop the subject more in depth in another post, but just a little clarification, you body digests first the carbs, then the protein and lastly the fats, and it takes your stomach between 1 and 4 hours to do so. The bigger the amount of food, the higher the content of fat, and less you chew your meal, the longer it will take your stomach to do so, and the heavier you will feel. Ideally, we should split our meals in 5 smaller ones, to speed up digestion and make it as easy as possible for your body, and also to distribute your energy levels throughout the day.

Have I bore you enough already?? 😉 So on to the recipe then!!

I took a traditional lamb shepherd’s pie recipe and I swap it for lean beef. Cooking it with lamb would be fine as long as you are not trying to lose weight or maintain it because lamb’s meat has a high fat content. If you choose to cook with lamb, consume in more moderation.

The other important swap is the mashed potato, that I have changed for cauliflower mash. This means that the glycemic impact (ie. your blood sugar levels and the concentration of carbs) is a lot lower, which will make this dish much easier to digest and a hell of a lot less fattening.

Ingredients (serves 4)

350 gr. lean ground beef

150 gr. celeriac chopped in small cubes

3 small red onions

1 clove of garlic

1 tomato, peeled and deseeded

1 carrot

Salt & pepper

1 liter of beef stock

1/2 cauliflower

Nutmeg

30 gr. of grated gruyere cheese

150 ml. soy milk/milk low in fat

1 tbsp. extra virgin olive oil

 

First of all, peel and chop finely all the vegetables, poach them in a large pan with the olive oil (onions, celeriac, carrot, garlic & tomato) with a pinch of salt, this is important so they loose their water content quicker. Poach them for around 15 to 20 minutes until soft and caramelized.

Add salt & pepper to your ground beef and incorporate it to the vegetables. Cook for a couple of minutes until it’s well mixed and add the beef stock. Reduce to medium heat and let boil for 30 to 40 minutes (until the water has evaporated).

 

In the meantime, steam your cauliflower and when it’s done, add a pinch of salt, nutmeg and the milk, and blend it in a food processor until you have a thick uniform mash.

Once your meat is cooked, pour it on an oven proof dish and layer the cauliflower mash on top. Sprinkle with the grated cheese.

Cook in the over at 160C for 35 to 45 minutes and serve with a side of salad, peas or any green of your liking.

Enjoy!

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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The Ultimate SUPERFOOD Salad

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Maybe I should actually say superfoods, given the fact that there is not one but several highly nutritious foods in a plate of this beautiful and colourful salad.

Broccoli which we already talked about it the past, salmon, a powerful source of Omega 3 fatty acids to protect your arteries, spinach, full of protein and vitamin c and iron, feta cheese, low in fat but high in protein and calcium and edamame beans, which have all the benefits from the soy and all the benefits of a bean, making you fuller for longer and helping your digestive system with their high fiber content.

Salads a wonderful thing, they exist in an infinite possible combination, some of them more successful than others and very easy to adapt to one’s personal taste by swapping ingredients for something that you might like more.

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This recipe is very high is protein and good fats and has a small amount of low GI slow burning carbs that can be increased depending on your macronutrient needs. As you will see it is a pretty simple thing, with only a slightly different dressing that makes all the difference by bringing the flavours together and make this a salad that is better than the sum of its parts.

Ingredients (serves 2)

200 grams. poached salmon

50 grams. low fat Feta cheese

2 tbsp. of pine nuts

2 handfuls of fresh baby spinach

2 cups of steamed broccoli

1 tbsp. edamame beans (loose from the pod)

For the dressing

2 pinches of Salt

1/2 a tbsp. Dijon mustard in grain

1 tbsp. White wine vinegar

1 tbsp. Soja sauce

4 drops of Sweetener

Lay the spinach on a plate to make the base of the salad, scatter the broccoli evenly over it, then the poached salmon in flakes, sprinkle with fetal cheese and pine nuts.

I buy my pine nuts raw so I toast them myself on a pan with no oil whatsoever, just keep an eye on them so they don’t burn!

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Mix the dressing well and dress the salad with it and serve immediately. This particular mix of ingredients is meant to give it a slight Asian touch, which goes very well with the salmon and the edamame but of course you can avoid this just by removing the sweetener and soy sauce from the mixture.

Enjoy!

 

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