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!

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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!

 

 

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!

 

Healthy Vegan Peanut Butter & Banana Breakfast cake bars

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Today I would like to share with you an easy and super healthy way to start the day, o a good snack for mid morning or mid afternoon. I believe it will be particularly interesting for those with children because they are very easy to make, and they can be stored in the fridge and be a grab & go option.

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There are two ways about this recipe, the one with an egg and the vegan option that swaps that egg for a mix of chia seeds and water. Mine is dairy free but I have used some agave nectar for sweetener, but you can easily avoid it and use any non caloric sweetener or just use one more banana.

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I have made these with oat bran to make them extra low carb and high fibre but you can use oat meal or a mixture of the two, it is entirely up to your preference.

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These are quite moist and have very much the texture of a sponge cake, with the nutty flavour of the peanuts to give it a kick. They are high in healthy fats and low in the less good ones and quite a high protein option too. All in all, a balanced and nutritious alternative to sugary cereals or other treats. You can also use them as a sweet tooth trick because they do taste divine and they wont take a toll on the scales.

Ingredients (makes 12 portions)

1 1/2 cups oat bran

1 tsp. ground cinnamon

1/2 tsp salt

1 tsp vanilla extract

1 egg/ 2 tbsp chia seed in 3 tbsp of water

1/4 cup of unsweetened peanut butter

2 ripe bananas (or 3 if you dont want to use sweetener)

1 cup unsweetened coconut milk (or almond or soy)

1/4 cup agave nectar/maple syrup

1 tsp baking powder

How to…

Mix in a medium bowl all the dry ingredients so they are homogeneously mixed and set aside.

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In a larger bowl mix the bananas (I used some I had frozen and i blended them in the food processor first) but you can also just mash them in the bowl with the peanut butter, then add the egg and mix until the mixture is like a dough (or the chia seeds). Then add the vanilla extract and coconut or almond milk. When everything is well mixed, add the dry mixture, combine and set in a pre-greased bowl.

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Bake at 175C for about 25 minutes. Decorate with peanut butter and peanuts and anything you may think of. Chocolate sprinkles could be a nice addition too.

Let me know if you try it!

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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Gluten Free Wholegrain Lemon Drizzle Cake

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Today post is a bonus post, just like the recipe that I am going to share is a bonus food. You might or might not be familiar with the concept “cheat meal” but this recipe falls under this category.

A cheat meal is one meal a week where you eat whatever you feel like. And I mean whatever, a treat of your choice, a cheeseburger with white bread and bacon and fries with mayo. A pint of Ben & jerry’s ice cream, a bit of both… doesn’t matter. The role of this meal is to “cheat” your body to avoid it from getting used to a) too low calories b) too low fat c) too controlled food intake (as in clean)

It is particularly important in the context of a body building or fitness diet, when the athlete or amateur has a strict calorie or macronutrient diet and eats clean and lean on a constant basis.

Fitness athletes and sports people that compete in body categories follow processes of “bulking” or “cutting” these are first a phase in which you over nourish your body so it creates lean muscle (with specific training for it) and then a “cutting” phase in which you reduce your calorie intake to be at a deficit and reduce your body fat percentage to the desired level (normally between 12 and 16% for women and 4 and 7% for men).

This principle also applies to people on a weight loss journey specially if they have been on a diet or on a calorie restriction for long period of time and their body could simply “adjust” and their weight loss could stop, what is called hitting a plateau.

Having one cheat meal a week will shock your metabolism giving your body the message that he will get big portions, high fat, simple carbs again, and therefore it is absolutely ok to burn some more fat, because there is more food where that came from! It will also impact your mentally, allowing you to have a social life a date, a celebratory meal and not feel like the journey doesn’t allow you to eat anything you crave. Also it can be a great way to replenish the glycogen (what fuels your muscles) on your body in low or extremely low carb diets, and you will work out with a lot of extra strength after it.

If I go out for my cheat meal, I will eat whatever I feel like in the menu, and it is fine, but if I am cooking it at home, I try to add something extra to it, in this case, I tried a new recipe for a Lemon Drizzle cake, which turned out to be delicious. It is a gluten free alternative, not because it is less fattening, because it’s not, but because I used wholegrain rice flour and almond flour, both full of fiber, which is great for your digestive system. The almonds bring a good amount of healthy fat to the mix as well, and I have observed that gluten free cakes usually have a moist and texture that makes them better than their traditional counterparts! I think it’s because of their higher fat content.

So please feel free to enjoy this cake but do it knowing that it is a treat.

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Ingredients:

200 gr. Butter (room temperature)

200 gr. Almond Flour

200 gr. Raw Moscovado Sugar (cane unrefined sugar)

100 gr. Wholegrain Rice Flour

½ tsp. Vanilla extract

1 tsp. Baking powder

3 Eggs

3 lemons

75 gr icing sugar (and 3 tbsp of water)

How to…

Heat up the over to 180C, beat up the sugar with the butter and add the vanilla extract and the eggs. Once this mixture is creamy and uniform, add the rice flour, the baking powder and the almond flour. Add the juice and the zest of one of the lemons and keep the zest and the juice of other two for the drizzle. Pour the mixture into a cake tin (18 to 13 cm diameter), mine is made of silicon so it doesn’t need to be greased but if your is metallic you will need to grease it to avoid it from sticking.

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Bake for about 45 minutes to an hour, or until a toothpick inserted in the cake comes out clean. This cake takes a bit longer than others due to the consistency of the ingredients.

In the meantime, heat up the lemon juice in a saucepan with the water and the icing sugar and let it simmer for 3 to 5 minutes until it has the consistency of a light syrup.

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Once the cake is ready, let it cool down for 10 minutes and then pinch the surface with a toothpick all over the surface, pour the syrup on to the cake with the help of a spoon so it spreads out evenly. Let the cake sit for around 30 minutes to let the lemon drizzle set through the cake.

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So this cake is a reasonably healthier alternative than the classic version due to the higher fiber, higher protein and good fats (almond) and raw sugar, but it is still a cake, and it is still a treat, so enjoy in moderation as part of a healthy, well balanced diet.