The importance of having dessert

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Just as important as being Earnest, having dessert is often the first thing to go when someone decides to make some changes for the better in the diet/lifestyle. Dessert is regarded as the devil in a meal, a fame well deserved mostly due to the thousands of high sugar, high fat, high guilt options scattered around. I am still to find a restaurant that offers alternatives for this part of the meal that are healthy and satisfying, it almost seems like there is a hidden conspiracy to keep healthy eaters away from this treats.

Like most things that we decide to part with when making healthy choices, this is one that makes us happy, like the extra cheese topping, with that bite of freshly baked bread, like the splash of double cream over the raspberries, and happiness is a thing to cherish, it is elusive and as some might say, is in the little things. Being happy has important benefits too, it makes us more relaxed because it decreases the stress hormone levels (cortisol) and releases other beautiful hormones that work in our favour, like endorphins.

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The importance of cortisol in our life and health is paramount, when the levels are elevated for an extended period of time, we are at higher risk of suffering from different conditions:

  1. Weight gain: together with cortisol, the stress hormone, we experience a raise in other hormones, the ones that makes us crave sugar and fats and a decrease in the ones that induce satiety.
  2. The immunological system is compromised. Our defences drop and there has even been some studies that link it with some cancers.
  3. Cardiac risk: this hormone also increases blood pressure which could cause cardiovascular diseases.
  4. Higher risk of depression since stress affects our self esteem, generates unhappiness and melancholy.

There are many stress reducing strategies and they are mostly based on the individual, each person is different and has different coping mechanisms. Music, meditation, running or exercising, black tea (high polyphenol content) and sleeping more are some of the most common ones.

The hunger and sense of deprivation is a big source of stress for the body, but one that can be easily addressed. Eating what your body needs is easy, no need to be on a hunger strike to be healthy and/or fit.

So back to dessert bringing happiness, there are many healthy options to bring a happy ending to your meals, and even if they DO count for your calories and macronutrients, they don’t necessary have to jeopardise your success. Today i want to share with you a simple recipe that is both a great everyday option and a crowd pleaser if you have invitees.

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Strawberry Soup

Ingredients (serves 4)

500 gr of fresh ripe strawberries

1 Lemon (the juice)

1 dash of calorie free sweetener

2 ice cubes

1 0% fat Greek yogurt or

1 scoop of lemon sorbet

How to…

Wash the fruits well and chop of the green leaves at the top reserving 2 of the prettiest ones intact for decoration. In a blender, put all the strawberries chopped roughly and add the sweetener, lemon juice and ice. Blend until the mixture has become completely liquid and there are no chunks of fruit anywhere in sight.

Easy, isn’t it?

Serving suggestion: in a bowl, pour the soup and create an “island” of greek yogurt (just one tablespoon is enough) and decorate with half a strawberry.

If you have people over, you can also do this with lemon sorbet, which adds a nice citric flavour without adding much sugar at all. If you are trying to be good, you can still have the yogurt version while the others enjoy the other one and no one will notice.

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This dessert nutritional values are approximately:

Calories: 45 calories

Carbohydrates: 9 gr

Protein: 2 gr.

Fats: 0 gr.

An extra perk you might find is that this dish looks great, and children generally love it, so it is a very good way of making your children happily eat more fruit.

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Tuna Tataki

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Sorry it has been a while, sometimes, life gets on the way of more important things like blogging 😉

The positive outcome is that i am having a lot more time to cook, which is obviously good news. Back in the day I used to be a picky eater, as an adolescent living at home, I didnt like fish and I didn’t like many different vegetables, it is a phase that a lot of people fo through. My redemption came by eating out. When I would refuse to try roasted red peppers at home because my mum didn’t put too much effort into making them interesting, I would give them a go in a non committal way when we were eating out. I did this through trying other people’s orders… that way if i didn’t like it there was no harm done and I could eat my own safe option.

I am sure many of you have gone through similar experiences one way or another. The reason why I am mentioning this is that one my all time claims was that everything I ate had to be very well cooked, and I would never ever eat something raw or rare… little i knew I would grow up to love sushi and sashimi and intermediate things like this tataki.

Ingredients (serves 2 -3)

100 to 150 gr. of excellent red tuna

1 scallion

Jalapeños to taste

Sesame seeds

Fresh Coriander

 

How to…

First cut and clean your tuna in a long square piece almost ready for sashimi as uniform as possible. Then tub the outside with sesame seeds.

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In a very hot pan, heat up a very small of olive oil or sesame oil if you prefer a stronger flavour. Seal the tuna on all sides for about 20 seconds on each one of then.

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Cut the piece in really thin slices, of 1/4 to a 1/2 of a centimeter and array in a tray as shown in the picture.

Chop of the scallion very thinly, the jalapeños and the coriander, keeping some full leaves to decorate and arrange on top of the sliced tuna.

Serve with soy sauce with a bit of wasabi to taste on the side.

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This recipe provides a lot of protein and it is very low in fat with barey any carbohidrate in it, so perfect for a late light dinner or to complement some plant based platter.

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Lowest Fat Superfoods: Mussels

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A lot of people are dont like seafood. This generally happens in areas with no sea shore where the access to them is generally not so easy and they are not part of the traditional way of eating. Big Mistake!

It also normally means that they are quite expensive since they are not readily available and if you haven’t seen them in your family as a standard food while growing up, the changes that you would consider eaten them when you are older is less.

Travelling is great to open your eyes to new foods, some are good and some are not so good. The first time I ate pizza I think I must have been 10 or 12 years old!! I had Thai food first time 5 years ago and for a while there I didn’t like peppers or aubergine.

We all go through bad food stages, especially when we are in our early teens, “don’t like this don’t like that” generally the no-go foods are the ones our mums say are healthy. I think it is the rebellious spirit manifesting itself. Fish and broccoli generally fall under this category, and mussels do as well. They are ugly little things, you have to admit, and they smell really strong of sea water when they are uncooked, and I get that it is not everybody’s piece of cake.

One the things we can do to try mussels without having to go through the pain of preparing them is to order them when we are eating out. They come in a pot, already made and they provide long entertainment through the meal, with plenty of opportunities for chatting.

The reason why it is worth giving them a go is because as most seafood, they are almost purely protein and they are incredibly nutrient rich.

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They provide a very good amount of B12 vitamin (340% of your daily recommended intake) in only a 80gr portion, but they are also rich in the other B vitamins group.They are also an important source of: Vitamin C, Folic Acid, Iron, phosphorus, manganese, selenium and zinc.  Selenium plays a very important role in your thyroid function and manganese is involved in bone structure and the metabolism of energy.

When it comes to protein, around 15 mussels provide you with the same amount of protein that a 170 gr steak of beef, with a much lower fat content, so if you are trying to lose weight, mussels are the way to go. The have less than 2% of fat and it is all Omega 3, which helps protect your heart and arteries.

If this was not reason enough, they are a really high in Iodine which keeps your nails and hair strong and shiny! So what is there not to like about them??

I encourage you to try them if you haven’t done and expand your food horizons. Your waistline will thank you and your general health too.

If I have convince you, here is a little recipe, super easy, that you can do in less than 15 minutes!

 

Ingredients (serves 2):

750gr of mussels with their shells

2 garlic cloves

1 stalk of celery

1 bunch of fresh parsley

½ a small glass of white wine

Extra virgin olive oil

 

In a high pot (you will need the space) heat up one tablespoon of olive oil. Peel the garlic and mash it and chop the celery stick in small slices. Chop the parsley and when the oil is hot, add the garlic and celery. Add most of the parsley but reserve a little bit to garnish at the end.

The mussels should be clean (they sell them clean too, so that would help) and drained from all liquid. The best way to keep them is in water with some salt in the fridge and cook them in the 24 to 48h after buying them. When you are ready to cook them, drain them from the water and add them to the pot. Put the lid on!! This is very important because the mussels cook in the hot steam, and the lid will make the open easier and cook faster, leave them there for 2 to 5 minutes until open, add the white wine and let it boil for another couple of minutes.

Taste the flavour, but they should be salty enough as it is.

Serve immediately in the same pot (if it’s nice) or in a deep serving tray that allows the sauce to come with them garnished with the rest of the parsley, and set a bowl next to you for the empty shells.

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Enjoy!

 

100 Calorie Tacos.

 

 

Tacos (2)Last week I had a sudden crave for Jalapeno peppers. Don’t ask me why, I don’t even know but I just had this absolutely unstoppable impulse of eating really tart spicy Mexican peppers.

I went to 3 supermarkets only to find out that they don’t sell jalapenos here!! I couldn’t believe that in this day and age it was impossible to actually find such a basic and universal ingredient, but what I did find was some Tabasco Mild sauce, jalapeno flavour. 😀

Finally a mexican friend of mine pointed me into the direction of a little mexican shop that sells any type of spice pepper you can imagine, and I am now a happy Jalapeno owner.

If you are reading this, you probably know I am a very firm believer in eating the type of carbs, and avoiding them at night time. For this reason, having tacos for dinner is not really generally an option, but then I thought that maybe I could have my cake and eat it too, just by swapping the taco wrapping for some more inoffensive lettuce leaves. Not the same you would say?? Well no, but you still get the flavour and it is just as delicious.

 

This is a very easy and quick no taco taco for Mexican food lovers!!

 

Ingredients (serves 1):

100 gr of chicken breast

1 gem lettuce

1 tomato

½ a spring onion (depending on size)

1 small bunch of fresh cilantro

½ an avocado

The juice of a lime

Salt & pepper to taste

½  a tsp. cumin

½ a tsp. paprika

Jalapenos or Jalapeno flavour Tabasco to your liking.

 

Simple chop very finely the tomato, cilantro, spring onion and jalapeno and mix in a bowl. Season with lime juice and salt and set aside.

Wash the gem lettuce and split it in leaves without breaking them and set them on a serving plate.

In a pan, cook the chicken breast cut in small slices with the cumin and paprika and a pinch of salt and pepper.

Chop the avocado in small pieces and lay on the lettuce, then add the chicken and top with the salsa.

 

You can add a bit of grated cheese to the chicken if you wish, I didn’t find it necessary, especially for dinner, but of course it is a possibility!

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Enjoy!

200 Calorie Dinner ideas: Pisto

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Spanish traditional cooking is one of the healthiest in the world, it belongs together with the Italian and Greek traditional cuisines to the Mediterranean diet  which has been acclaimed as of the best balanced in the world, together with the Japanese.

Even though both contain fair amounts of fats they are mainly monounsaturated, the Mediterranean diet with a predominance of olive oil and the Japanese cuisine with an enormous amount of fish (specially fatty fish) in it, which protects the brain and the arteries. Another commonality between the two of them is the high amount of low fat high fibre carbohydrates that they consume, traditionally wholegrain rice and wholemeal bread respectively.

Nowadays both have moved on to refined carbs, white rice and white breads, which comes with a reduction in the amount of fibre, and the respective weight gain in the population. This is also related to the younger generations buying into the burger & chips culture imported from less healthy diets like the Anglo-Saxon one.

 

In any case, it is always a good idea to revise the classics in order to rescue and reuse the best bits that we might have forgotten on the way, and today I would like to share with you a delicious recipe that I have rescued from my childhood and updated to make it lower fat and higher in protein. Since I don’t seem to have a better name for it, there you go, Pisto!

 

It’s a super easy recipe, really quick that also can be preserved in pots if you know how to do it and just open one and heat up for a super quick and healthy turn around.

Since it is really low in calories and fat, it is ideal for a light dinner or as a starter for a two course lunch.

 

Ingredients (serves 3)

1 courgette

4 small onions

1 clove of garlic

1 red pepper

1 can of peeled tomatoes (500 gr)

Salt & pepper to taste

1 tsp ground coriander

A pinch of sweetener

3 eggs

Olive Oil

 

Optional

Sliced truffle

Truffle oil

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In a medium to large sauce pan, heat up ½ a tbsp. of extra virgin olive oil and add the onions, roughly chopped, add some salt to make them “sweat” and dry a bit, once they have turned transparent, add the pepper and the garlic and let them cook for another 5 minutes. Add the chopped courgette/zuchinni, no need to peel it, as long as you wash it well. Let them cook for another couple of minutes and add the tomatoes. Mash the tomatoes with a wooden spoon and add the spices to taste. The sweetener is to reduce the acidity of the tomato and it makes a huge difference in the taste.

Let the vegetables reduce for another 5 minutes.

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Pre heat the oven until 175C and fill two oven proof dishes with the vegetables. Crack an egg on top of each one of them and cook them for 5 to 10 minutes in the oven, don’t worry if they are not completely cooked, once you mix it, the heat from the vegetables will finish the job.

To give it an extra touch of glam, you truffle it up like I did yesterday.

When the eggs are cooked, take out from the oven and sprinkle with truffle, Maldon salt and olive oil infused with truffle (they sell it already like that) 1 tsp is enough.

And voila! Ready to serve!! This will serve you around 210 calories of pure vegetables and protein with some good fats, perfect to go to bed well fed and without that feeling of bloating.

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Oh, and so delicious!

Enjoy.

Lean Sunday Roast

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One of the most important barriers when taking control of one’s diet, is the excuses to one self that come from absolutely rightful issues. My favourite of all times is the lack of time one.

Lack of time is actually a fallacy, we all have 24h in the day, the only difference is how do we make our use of them, which is generally according to our priorities.

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When you have kids, the time seems to disappear between your fingers and the things that suffer the most are generally your own wellbeing and more and more in our society, the home cooking.

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There is simply no time for it. This is a mistake because our children are learning what we are teaching them as parents, if we do not cook at home and we don’t take care of our diets, they will learn the same patterns and they will grow up to be individuals with really bad habits.

 

Today I want to share a recipe that will allow you to both, home cook and teach your children some good nutrition basics, and also will enable you to get easy access to a healthy lunches during the week, even if you don’t have kids, this is the foundation of food prepping.

It is as simple as cooking extra. Are 2 at home? 4?? Then cook twice as much and simply pack away the extra portions in neat Tupperware in the fridge. On Sunday I generally cook my lunch and breakfast for Monday to Thursday and on Thursday eve, I cook extra and make another portion for Friday.

 

Today’s super easy recipe is a Lean Sunday Roast.

The particularities of this roast versus the one served at the pub is that this one doesn’t contain simple carbs, so we will not have the traditional gravy, but a lower fat and carb alternative, and we will also be skipping the potatoes in favour of some celeriac root. With regards to the Yorkshire pudding, I skip them altogether, but you can bake your own using wholegrain spelt flour, however, if you have enough veggies and roast, you won’t actually need it, it will just make your digestion heavier and you will end up feeling bloated!

 

Ingredients:

1 lean cut of beef to roast (1.5 kg would feed 4 and 4 portions would be leftovers)

3 peppers of different colours

4 onions peeled and cut in rings

1 courgette/zucchini

1 aubergine

2 carrots

4 cloves of garlic, crushed

½ a celeriac root

Fresh rosemary

½ a glass of white wine

Salt & pepper

Extra virgin olive oil

 

Pre heat the oven at 180C and in a big oven tray, set all the chopped vegetables. Chop them in medium chunks trying to end up with similar size pieces so they cook evenly. Season with salt, pepper and rosemary and sprinkle with a bit of olive oil and some water.

Rub the piece of meat with olive oil and season with salt and pepper, set in a tray or directly on top of the vegetables and roast for about 45 minutes depending on the size of the piece.

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Bear in mind that all the juices of the vegetables and the meat will be in the tray so you can recover them from the parchment. In order to make the gravy, take a piece of the roasted courgette and a piece of the celeriac and mash them with the sauce so it becomes a bit thicker. Add more salt to it if needed and serve with the meat.

 

Serve a good portion of roasted vegetables and 2 or 3 thin slices of meat.

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For the rest of the week: boil some lentils and in a Tupperware divide the remaining meat and vegetables and complement with one or two tablespoons of boiled lentils and you will have a full size meal, with lots of protein, low in fat and in simple carbs that will keep you up all afternoon.

Happy week dieters.

190 Calorie Super Smoothie

FullSizeRender (2)I have been bad.. really bad, and Christmas hasn’t even started! I have been travelling a lot for work and this normally means total nutrition chaos.

I am sure it has happened to you, it is normal. The moment you step out of your routine, and you don’t get access to the food you normally eat, or a kitchen, it spirals out of control and from one little spoonful of chocolate pudding we end up ordering our own dessert at every meal.

The problem with these binge eating comes mainly when we are following a restrictive diet the rest of the time, a bit of cake is worse for someone on an Atkins or ketogenic diet that for someone that is just overeating but eats a varied diet, it leads to the yoyo effect, and worse than that, it leads to your metabolism becoming “reinforced” against such behaviour. This means that the more times you try and fail a restrictive diet, the less effect it will have, so all that suffering for nothing!!

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Unfortunately, that is life. You get social, you have friends, you have a celebratory meal… that is all well and good, the key is to practice balance!! If you know you are going to have a big dinner, I suggest a really healthy breakfast followed by a light lunch and light afternoon snack, it would be terrible to get to that dinner to hungry and eat enough to give you a tummy ache! Then the next morning, leave the leftovers for someone else and stick to some fat free yogurt and fruits!!

I have never too keen on social media but about a month ago, I opened an Instagram account, I am not 80 years old, I am just a bit too busy for that!! But since I do love photography and food I thought it could be fun (you can follow me if you want for daily foodinspiration and nutritional advice at cook_yourself_slim) Anyway so in Instagram, I found the smoothie bowl fever. All those pieces of art that look sooo pretty and sooo delicious!! I couldn’t just not do anything about it!

The problem I saw with many of them is that they were very calorie and carb heavy, full of “natural” goodness but not good for someone trying to shred some fat (like me) so I looked for the lightest, most nutritional alternative available, and I am LOVING the results.

I have to confess that I will have this breakfast for dinner tonight as part of my post Spanish food overload last week, as a detox.

 

This smoothies are dead easy to make and quick too.

Take note!!

 

Ingredients:

1 pot of fat free Greek yogurt (I use Fage, 170gr and the best protein profile out there)

½ a cup of frozen blueberries

½ cup of frozen strawberries

A pinch of non-caloric sweetener

100 ml of milk (I use soy milk but you take your pick)

½ banana

1 tbsp. sliced toasted almonds.

 

Literally put everything in a blender, blend, and pour in a bowl. Add ½ a banana and some toasted sliced almonds as decoration, some chia seeds for extra protein if you wish and enjoy.

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It tastes like ice cream!!!

And it has around 190 calories, which is pretty impressive for something that tastes sooo good.

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You can change the toppings according to your personal preferences and whatever fruit you have laying around.

 

I am on holidays from tomorrow, so I might leave you alone for a while, but I will come back with a post xmas exercise and detox diet for the new year resolutions.

Stay tuned!!

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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