Oatmeal Addiction

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It started about two weeks ago. . .

I tried to deny it but I simply couldn’t. As you might have already guessed I love chocolate. But then an interesting idea came into mind. What if I added chocolate to the usual porridge? Hmm…

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Ingredients:

– 40 gr oats
– 1 tbsp cocoa powder
– 1/2 cup almond milk
– 1/2 water
– 1 tsp vanilla essence
– fruit and nuts of choice (cranberries, raspberries, bananas, desiccated coconut etc)

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Black Bean Brownies – Sugar Free, Low calorie, low fat, – great tasting!

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I have made this recipe three times so far…. I decided that it was better if I did loads of trials before I uploaded a recipe on the website and I wanted to perfect it. So….

Ingredients:
– 2/3 cup sweetener (u can use dry stevia such as truvia (about 12 packets) or liquid such as agave, honey or golden syrup. If you use a liquid one though decrease to 1/2 cup)
– 2/3 cup cocoa powder
– 1/2 cooked quinoa (They will be gluten free if you use quinoa. If gluten doesnt affect you then you can use oats about 1/4 dry oats but you will need to increase the amount of milk you use)
– 1.5 tsp baking powder and 0.5 tsp baking soda (i know its brownies but trust me soda works!)
– 1/3 cup almond vanilla milk (if you cant find that then use simple almond milk and add 1.5 tsp vanilla extract or try using a vanilla flavored vegan yogurt dessert (e.g alpro vanilla soy dessert).)
– 1/2 cup apple sauce (about 2.5 heaped tbsp. Now you can either buy apple sauce or use homemade applesauce – boil 2 apples without skin and core. Cut into small pieces and boil for about 1 hour in low heat – add just a 1tsp of brown sugar, stevia or agave/honey and apple sauce is done!)
– 1 can beans or 220 gr cooked beans (any beans will work. I used black bean ones for mine but azuki beans work, cranberry beans work as well)
– 1 tbsp oil of choice ( I used coconut but if you cant find that then use an oil which is as neutral as possible and doesnt have a strong aftertaste. Not olive oil)
– 1 egg ( or 1.5 tbsp chia seeds/ 3 tbsps ground flax seeds soaked in almond milk)

Put all of these ingredients in a blender. Blend. Click. Or.. If you dont have a blender mix dry and wet and then combine together. Or.. Mix really well with your hand. Like extremely well –> very good muscle work.
Put in a pan and bake for 30-40 minutes at 170 degrees celcies or when they spring back when tapped. Enjoy.

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Nutrition:
Cals : 120
Protein: 5 gr
Carbs: 20 gr (but slow acting so NO insulin units for one piece. This however depends on if you have used stevia or honey – or the way I do it is use a mix of the two)
Fiber: 5 gr
Fat: 3 gr
Sat: 1.5 gr

Crispy Orange Truffles

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I know, its been a while, crocodile…

And I know this because I logged in wordpress and realized that things had slightly changed.. I haven’t posted a lot of recipes even though I am back home and I have the time to do it. But instead I have been lazing about near the sea, swimming and tanning… Nope, I dont regret it one bit :D!

Anyway since as said before it has been a while I am posting this super delicious low fat recipe. Its also lactose free, gluten free, egg free, vegan, sugar free, refined oil free. And if you want an even lower fat one just dont add the walnuts 🙂

Ingredients:
– 4 medjool dates (you know the fresh, extra soft and gooey ones?)
– 2 dried figs (you can omit if you dont like them but I like the extra crunch they give)
– 1 tbsp cocoa powder
– 6 walnut halves
– 3/4 cup corn flakes (I picked kellogs so the nutrition status in ur preferred brand might change slightly)
– orange zest (about 1-2 tsp). This is optional. The truffles taste great without it as well, like chocolate cookie dough but I wanted to make them for my brother and he loves the chocolate-orange combo)

Method:
– Place cereal, cocoa powder, walnut halves and the optional orange zest in a blender. Pulse for about 20 seconds.
In another bowl place the dates, take out the pits and with a fork start smashing them together (I guess I could have done this with my blender but since dates are a bit sticky and dont blend that well and the blender we have at home is not that powerful I decided to do it by hand). Cut the dry figs into really small pieces with a knive, the smaller the better and place in the blender as well for about 10 seconds. In a bowl mix the cereal-fig-cocoa-walnut mixture with the dates and use either a spoon or ur hands to smash everything together. It will be sticky at first, but that’s okay, just keep going! Shape into small truffles and serve them straight away or put them in the fridge to stand for as long as u want them to.
My brother is not a big fan of healthy desserts (he absolutely hates them. If sugar and butter are not used he considers it a disaster) but he liked those ones 🙂

Nutrition:
– Makes about 10 truffles. You can double the recipe if you want:
Whole Recipe                   Per Serving
Calories :              533                                          53
Carbs                    122 gr                                  12.2 gr
Fiber :                   13.6 gr                                 1.36 gr
Fat                             8.8 gr                                  0.8 gr
Omega 3:               1 gr                                      0.1 gr
Omega 6:              4.5 gr                                  0.45 gr
Protein :                7.3 gr                                  0.73 gr
High in iron     (45% RDA)                     (4.5%RDA)
Copper               (90% RDA)                    (9%RDA)
Magnanese      (63%RDA)                     (6.3%RDA)
Also relatively high in zinc, vitamin d, b12, b6.   One insulin unit for every truffle. Or if you are like me and had 3 in a row then a bit more :p

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Nectarine Sorbet

 

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I just could not resist not posting this recipe! Its been a long time since I have posted any recipes and thats due to the fact I have had exams and very little time to cook! But now exams are over, summer is here and fruit sorbets are the best way to cool down and get your vitamins :D!

Ingredients:

2nectarines (or peaches)

1/2 banana (frozen preferably)

about 1 cup of ice

honey, blended dates, agave or maple syrup to put on top (you can omit, it was sweet enough in my opinion but with this it was like a caramel sauce!)

Put the nectarines (or peaches) in a blender and blend really well! Then add the frozzen banana and ice cubes and keep plenting! They should soon reach an almost soft serve consistency. It tastes delicious and is so refreshing and tasty!

The whole thing has about 200 calories but it makes 2 servings at least :). It has about 30 gr of carbohydrates and 5 gr of dietary fiber. 1 insulin unit in my opinion should do :)! It is seriously amazing :D! Try it !

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Maple Pop corn

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Craving a healthy snack? POP CORN! Do not buy the store bought one. You know which one. The one with loads of butter+bad fats+ sugar+loads of salt+trillions of calories. Make your own. Quick, easy and delicious 🙂

Ingredients:

– 4 tbsp of pop corn kernels

– 1/2 tsp salt

– 2 packets dry stevia (i used truvia)

– 1 tsp maple syrup (or if you dont have maple syrup mix 1 tsp of honey with 1.2 tsp of water and warm until it gets to a thinner consistency)

Put the pop corn kernels in a bowl and cover with another bowl and place in the microwave on high for about 6 minutes. When pop corn stops popping more often than 1 pop per 10 seconds take out of the microwave. Discard the kernels that didnt pop. Place in a big bowl, wet your hands with cold water and throw some of the water on the pop corns (so that the next things you add will stick to them and wont go to the bottom). Add stevia, salt, maple syrup (or honey) and mix with a spoon. Ready! You can share or not share.

Nutrition: The whole thing has NO fat, 240 calories, 8 gr of dietary fibre, 6 gr of protein and 45 gr of carbohydrates (okay i admit they are a bit high in carbs but 8 gr of it is fibre so not too bad :p).

If you want just the salty version you can just add salt. Or add cocoa powder for something more chocolatey (or mix coconut oil and cocoa powder and sprinkle the pop corns the pop in the fridge to make chocolate covered pop corn) or sprinkle with peanut butter flour. NO LIMITS 😉

Who said frozen yogurt can’t be healthy?

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I have an obsession with frozen yogurt (among other things) but what annoys me is all those fro yo places which claim to have the healthiest fro yo and make you pay more than 3 pounds for a small serving with a limited amount of toppings. I don’t like it. Why?

1. Because even though they say its healthy it probably isn’t. They might say its sugar free but instead they have used corn syrup or artificial sweeteners and countless other things.

2. it is so expensive! Ice cream is way cheaper than fro yo. And yes I guess you can choose your optional toppings but … seriously?? that much???

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So peeps. Make your own fro yo. I know it might take some time and yes you do need to buy all the separate ingredients but its worth it. Seriously.

Use the vanilla frozen yogurt as a base and top up with blueberries and melted sugar free chocolate and maple syrup. HEALTHY. DELICIOUS. AND LOW CALORIE

 

Herbed Tofu

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Because the savory craze continues. And the cheese satisfied me but it gave me more ideas… I am not a big fun of the taste of tofu as it is but the good thing is that it is quite versatile and it absorbs any flavour u give it. One of my favourite places to eat is salad places. I absolutely love them because they have all the ingredients there (my favourite ones include mushrooms, corn, chickpeas, beetroot etc) and I get to decide what goes in it! So recently as I was getting my standard salad (this time it included falafel, corn, beetroot, mushrooms, Italian dressing and spicy chickpeas) I saw a label saying herbed tofu. Of course I was intrigued so Instead of putting falafel I put herbed tofu. What a great idea that was :3! I absolutely loved it. So I decided to make my own, which was inspired by yesterday’s recipe.

Ingredients:

•170 gr tofu (I added half the pack of the 350 gr one)

• ¼ cup nutritional yeast

•1 tsp salt

•1 cup unsweetened soya milk

•2 tbsp oil

•2 heaped tsp of agar agar (you can add +1 tsp of agar agar if you want it completely solid because mine was a tiny bit crumbly but still retained its shape)

•1 tsp powdered garlic, 1 tsp powdered onion (I added those+the seasonings below)

•seasonings of choice (I added 2 tsp Italian herd seasoning in one batch. In the other batch I added a mixed herd seasoning containing paprika, carry, ginger. You can add whichever one you prefer!

Cut the tofu into pieces and blend really well until it gets smooth in a blender. Add nutritional yeast, salt and continue blending. Set aside. In a saucepan add milk and oil in medium heat and let it simmer for 2 minutes. Add the agar, agar and mix with a whisk.  Mix for another 2 minutes and then turn of heat. Keep mixing and now it should start getting thick. Add the tofu mixture and continue stirring for about 1 minute until everything is incorporated. Add the seasonings of choice and put in a plastic container and set to cool in the fridge ( It should set in less than an hour). This method for some reason makes the aftertaste of the tofu completely disappear :O! I don’t know whether it’s the brand I buy or that’s what happens with tofu but it tasted wonderful! It’s also nice and crumbly so you sprinkle it over salads or have it in blocks or put back in the pan add some more nutritional yeast and cashews and make a “cheese sauce” with which you can cover vegetables or pasta. I just love it :3! If I knew it was so easy I would be making it more often!

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Nutrition: 450 calories for the whole thing. But makes a bit batch so when I had it for dinner I only had 1/3 of it.

•protein =32 gr

•Carbs – 18 gr of which fibre 1 gr

•Fat: 26 gr, or which 3 gr saturated, 20 gr mono-unsatured, 3 gr polyunsaturated. I didn’t do any insulin for 1/3 of it.

Vegan Cheese- Delicious, Low calorie and it melts!

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I was in the mood of making something savoury (not that I don’t like sweets or I don’t want to eat them but after a while you want to go back to something like… )

Cheese! Yes, I love cheese. I absolutely love it (as I like most dairy products as you know from my yogurt obsessions) but I wanted to make my own cheese. So I searched the internet for a recipe and all of them required milk and live bacterial cultures and yeast and lots of squeezing etc, etc. By the time I would have made the cheese (yes it takes some time to set) like in 1 month my cheese craving would have probably disappeared. Instead I set myself a challenge. Make. Vegan. Cheese.

I know most people don’t like vegan cheese but I was in a store once, I saw a label for vegan cheese and I bought it. I am not going to lie and say it tasted exactly like the cheese I was used to but it still tasted very good and I could easily finish it. And surprise, surprise, it was low in calories and high in healthy fats. Mmmm…

Ingredients:

• 100 gr cashews (or about ½ cup and 2 tbsps)

• ¼ cup nutritional yeast

•1 tsp sea salt, 1 tsp garlic powder, 1 tsp onion powder

• 1+3/4 cup unsweetened soya milk

• ¼ cup oil (I used organic olive oil and it tasted a lot like it so if you don’t like such a strong flavour for your cheese, use neutral oils like canola oil or sunflower oil)

• 8 tsps  agar powder

• 1 tsbp lemon juice

Blend the cashews until they get to a fine consistency and then add the yeast, garlic powder, salt and onion powder. In a pot add the milk and the oil and let it simmer for about 5 minutes. Add the agar powder and continue mixing. You will soon see it start thickening. Add the cashews, salt, garlic etc and continue mixing. Turn of the heat and mix in up to 2 tbsp of lemon juice (I wanted mine a bit more sour). Lightly oil a ramekin (or a bowl) and add the mixture inside. Now, you can eat it as it is (looks like melted cheese and tastes like melted cheese sauce to be honest) or you can place in the fridge and allow it to set if you want it firmer. You can also keep it outside of the fridge once it has set and goes really well with crackers and wine.. Mmmm. Delicious!

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Nutrition: Now you know all the low fat, low calorie brand cheeses that exist out there? Well this recipe makes about 550 gr of cheese and the whole thing has 1400 calories. If you compare the calories that 100 gr of it has to regular cheese.. Its a lot less :3.

100 gr of vegan cheese:

• 250 calories

• 8 gr protein

• 7 gr carbohydrate

• 2 gr fibre

• 21 gr fat, of which 3 gr is saturated, 16 gr monounsaturated, 2 gr polyunsaturated

For a thin slice I didn’t need to do any insulin units. So unless you consume gigantic amounts of it, you should be fine 🙂 ! Enjoy

Raspberry Truffles – Sugar, free, vegan and raw!

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They are quick to make (max 30 minutes), delicious, healthy and filling! And also each one of them is only 70 calories!!

Ingredients:

Chocolate:

• 4 tbsp cocoa powder

• 4 heaped tsp. coconut oil

• 7 vanilla stevia drops (or alternatively use normal stevia and a bit of vanilla essence)

• 1 tsp of honey (or agave, maple syrup

 Raspberry Filling:

•2 tsp cashew butter

• 2 heaped tsp coconut oil

• 4 drops vanilla stevia

•1/2 tsp honey

• 4 heaped tsp raspberries (or fruit of choice like strawberries, blueberries, cherries, banana )

First mix by hand the cocoa powder, coconut oil, stevia and honey in a bowl. Cover the bottom and the sides of an ice cube tray and put in the freezer to set for about 5 minutes. In the meantime you can either use fresh or frozen raspberries and put them in a pan. Heat them for about 4 minutes or until they start getting soft. Remove from the heat and try to smash as many of the raspberries as possible and take out most of the juice. Pass through a strainer if you don’t like bits or put in the blender. Add the cashew butter, coconut oil, vanilla stevia, honey in the mixture and mix really well by hand. Take the ice cube tray out of the freezer and put about ½ tsp of the filling in each chocolate base. Return to the freezer for another 10 minutes, take out and cover with the remaining chocolate. Place in the freezer for an additional 10 minutes (so that they are fully set) and carefully take out of the ice cube tray. Enjoy 😀 and store in the freezer!

Nutrition: Each truffle has 70 calories and 2 truffles will be 1 unit of insulin for diabetics! (I had 4 of them in one go, I did 2 units of insulin and I was fine. Although now I do regret because they r VERY filling. I think it will take me another 3 hours before I even begin to get hungry. Perfect afternoon snack!)

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