Skinny Savoury Pumpkin Fritters & Avocado Mash

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With Halloween almost upon us, I thought today it would be the best day to share with you a recipe that features (again) the star ingredient of the season, PUMPKIN!!

In this case a delicious one we had a couple of weeks ago for brunch in east London.

Asian style pumpkin fritters with lots of spices and avocado mash.

Great for breakfast or brunch, with healthy fats from the avocado, slow carbs and high in fiber, and if you make them like this, also very low in fat and quite calorie controlled!

This version is vegan but it was quite difficult to pan fry the batter, I think that adding a couple of whisked eggs to the mixture would help with the consistency.

It would also be great with a poached egg on top.

Ingredients (for 2 or 3 people)

350 grams of butternut squash or pumpkin

1 tsp of cumin

1 tsp of grated ginger

½ onion finely chopped

1 red chili

2 tbsp fresh chopped coriander

1 tbsp mustard with seeds

1 tbsp black sesame seeds

2 tbsp oat bran or oat flour

Salt & pepper

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For the avocado mash…

1 avocado

½ lemon

salt

To make these, boil the pumpkin until soft and add all the spices. Mash until everything is blended. Spray a non-sticky pan with extra virgin olive oil and when hot, add a dollop of the mixture, spread to form a 5 cm oblong fritter and let it cook for 3 to 5 minutes. With the help of a spatula, turn around and repeat. If your pan is big enough probably worth making 2 or 3 at the time.

It was delicious with a bit of Jalapeno Tabasco sauce too.

While they cook, you can mash in a bowl a whole ripe avocado with a dash of lemon juice and some salt (to your taste). Serve together with a slice of lemon and some salad.

Happy Halloween!

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Best Spicy Butternut Squash Soup

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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.

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

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

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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.

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 @noledigasanadiequeestoyaqui

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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!

Super Light Detox Veggie Bowl

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This soup is specially designed for the following occasions:

  1. When feeling sick and nothing solid really appeals
  2. After xmas: when you feel that just about anything you put in your mouth will make you explode
  3. After any holiday when you have maybe overdone it a bit with the chips
  4. Before any holiday that requires you to show off the bikini body (and of course you are not ready just yet)
  5. In winter when you are starving to warm you up and fill you up so you don’t eat too much of any other thing on the table

The original name of this soup is Julianne Soup due to the way in which the veggies are chopped (Julianne style) and it is honestly the simplest soup you can possibly make, very difficult to screw up and genuinely yummy.

It has only super low calorie ingredients it is almost virtually fat free and the only ingredient that could be higher GI is the carrot (high GI when is cooked) which you can totally leave out and it will be just as nice.

Ingredients (serves 6)

1/2 white cabbage

1 large onion

1 leek

2 carrots (optional)

250 gr of mushrooms

2 tomatoes seeds removed

Handful of spinach

Salt

2 Vegetable or beef stock cubes

Ground coriander

Fresh ground pepper

Chop all the ingredients in fine stripes (see picture) and clean and peel the mushrooms, discard the pods (you can use them in an omelette later on) and chop them too.

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In a good cooking pot (I use Le Creuset, but any good anti adherent one would do) and grease the base with an olive oil spray. Cook the onions alone for about 5 minutes in medium heat and then add the other vegetables except the mushrooms and the spinach. Add a pinch of salt and let them “sweat” to get rid of the water, stirring occasionally for another 5 minutes.

Boil 1.5 liters of water in a kettle and add to the vegetables with the 2 cubes of stock. If you want a vegetarian/vegan option stay away from the beef flavor but it is entirely up to your personal preference.

Let it boil on low heat for 45 minutes and season to taste with the spices and then the mushrooms. Turn off the heat and let it sit for another 5 to 10 minutes.

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This soup can be kept in the fridge for about 4 to 5 days and it is perfect to cook once and then just grab and reheat. Great for school nights and it comes at about 90 calories per portion, with a very filling result. WINNER!

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!