Lemony Pancakes

When it comes to sweet and desserts I always go for Lemon!

Can not resist a Lemon tart or Lemon Drizzle Cake.

This Lemon pancakes with added blueberries (if you like) are the ultimate indulgent breakfast!

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So here it is the recipe!

  • 1 cup flour
  • 1 cup milk
  • lemon zest and juice of 1 lemon
  • 1 egg
  • 1 egg white
  • 1 tsp baking powder

 

  1. Mix the flour with lemon zest
  2. Beat the egg white until fluffy
  3. Add the milk, lemon juice and whole egg to the flour.
  4. Add baking powder and mix well before adding the egg white.
  5. Gently fold the egg white into the batter.
  6. Let it rest for 10 minutes
  7. Add about 1 1/2 tbsp of batter to a pan ( I add some blueberries at this point), once you can see some bubbles, flip it!

 

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I love to eat them just with a drizzle of honey!

Please let me know what you think and share your photos on instagram! I love to see them!

Love,

Laura xx

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

What I eat in a day

The question I get asked more often… “What do you eat?”

I simply pick wholefoods, the less processed possible and refined sugar free. Simples!

Just please do not copy my diet or any other diet. I am posting this for inspiration and information only 🙂

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My breakfast is pretty much out there! My instagram is basically just breakfast photos. So not secret there…

So let’s break it down my usual day, working a 9:30am – 5:30pm shift.

8:00 am

Most common breakfast is Zoats (porridge and courgette) usually topped with nut butters, fruit, chocolate, protein bars, etc. Depending on my mood on that day.

11:30 am

Snacking on 2 rice cakes with any nut butter (cashew, peanut, almond…)

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1/1:30 pm

Lunch is usually protein, vegetables and good carbs.

An example is this Chicken Fajitas. Grilled chicken and Peppers, spinach, cottage cheese with chive and seeded tortillas.

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4:30 pm

Time for more snacking…

Usually greek yogurt with maple syrup and blueberries, or greek yogurt mixed with protein powder. Yummm!

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7:00 pm

Workout time where I drink my BCAA’s that I love and a protein shake afterwards.

9:00 pm

Dinner time!

Usually just a big bowl of soup! Because it is quick and easy to make batches for the week and is also very near to bedtime 🙂

But sometimes I experiment with something else when I am bored of soup ahah.

An example is this Sweet Potato Turkey cottage pie!

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10:00 pm Bed time!

I do not count calories or macros, I try to have a balanced diet by eating loads of colours and wholesome food! Basically staying away of refined sugar and processed foods. Is that simple!

I am very disciplined during the week, on the other hand on weekends I do let my hair down and I have a more flexible diet.

It works for me, you just need to find what works for you and makes your body and mind happy!

Any questions you have please feel free to send me a message.

Love,

Laura xx

 

 

 

 

Protein Brownies

Vegan, Gluten, dairy and refined sugar free!
If you have a sweet tooth and always need a snack nearby than this is for you!

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I always struggle if I don’t have something to snack on. I end up eating crap if I fail to prepare all my meals and snacks.

This brownies are absolutely gooey heaven, perfect texture and not sickening at all 😉

  • 2 medium sweet potatoes
  • 8-10 pitted dates
  • 2 sachets MissFitsNutrition Chocolate (MANGOANDBLISS20 FOR 20% discount) (REPLACE with 2 cups flour if you do not want or have chocolate protein)
  • 4 tbsp cacao powder
  • 2/3 cup almond flour
  • 1/4 coconut oil
  • 1/4 maple syrup
  • Pinch of salt
  1.  Peel and steam the sweet potatoes until soft.
  2. Add sweet potato and dates to a blender/food processor. Blend until creamy.
  3. Mix the remaining ingredients into a bowl.
  4. Add the sweet potato mixture to the bowl and stir well.
  5. Transfer mixture into a rectangular baking dish and bake for 30 minutes under 160C (fan)
Allow it to cool before cutting it…. very important! (do not skip this step, believe!)
And indulge…. !

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Hope you enjoy them!
Laura xx

Rich Cacao Baked Oats

Gooey on the outside, melting soft inside, swirl of almond butter and cacao sauce drizzle. Have I got your attention yet? 🙂

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Easy peasy recipe. Cause I only do easy!

  • 2/3 cup oats
  • 1 cup of any milk of choice
  • 1 tbsp cacao powder
  • 1 tbsp maple syrup
  • 1 tbsp coconut flour
  • 1 tsp baking powder

 

  1. Pour on an individual baking tray and make some almond butter swirls on top.
  2. Bake for 20 min under 200C
  3. Drizzle some cacao sauce, top with berries, banana, you pick! 🙂

 

Check this serious food porn! Hope you enjoy it!

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Fresh Tomato & Avocado Spaghetti

Done in about 15 minutes!img_1073

I like to plan all my meals for the week, order everything online that I need to make those meals and there is zero waste!

And I only do easy quick meals! Do not want to spend my whole Sunday cooking right?

So there you go:

Makes 4 (big) portions

  • 1 pack of spaghetti (500g)
  • 2 packs of vine tomatoes
  • 4 avocados
  • 1 artichoke (already cooked preferably)
  • 1 garlic clove
  • Handful of fresh basil
  • Mixed herbs, salt, pepper, olive oil, balsamic vinegar.

 

  1. Cook spaghetti for about 3-5minutes until it’s ‘al dente’, drain and put under cold water straight away.
  2. Chop basil and garlic in very tiny pieces
  3. Cut tomatoes in quarters and mix in with garlic, basil, olive oil, balsamic vinegar, salt, pepper and mixed herbs.
  4. Chop the artichoke and add to tomato mixture.
  5. Drizzle some olive oil over the spaghetti and stir well. Divide spaghetti equally over 4 Tupperware.
  6. Top with tomato and artichoke mixture.
  7. Peel and chop 1 avocado for each portion on the day.

Usually I don’t prepare the avocado in advance as we all know it gets dark very quickly.

 

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Hope you will enjoy this meal as much as me and boyfriend have! 🙂

This one will go to our favourite meals’s list! (We definitely need to make one ahah)

 

Love,

Laura xx

 

 

 

 

 

 

Easy Peasy Fluffy Vegan Pancakes

They are soooo fluffyyyyy I am gonna die!!

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So Veganuary it has been a success so far, 21 days! That is what it takes to create an habit right? 🙂

I made this fluffy pancakes on 2nd of January and omg, I am pretty sure I will be doing this again and again. So much ticker and fluffier than my usual pancake recipe.

And you won’t believe how simple it is!

  • 1 cup Alpro coconut milk (or any other)
  • 1 cup flour (I use normal baking flour)
  • 1 mashed banana
  • 1 tsp baking powder
  1. Mix all the ingredients in a bowl
  2. Whisk away! ( I like to use a whisk to mix so it doesn’t get overmixed and too liquid) Check for bubbles than it is perfect.
  3. Leave it to stand for 10 minutes
  4. Pour a tiny bit of coconut oil in a pan and about 1-2 tbsp of batter. When starts bubbling is ready to flip!

Seriously could eat this every morning.

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Let me know if you tried it and all your suggestions are welcome!

Love,

Laura

xx

 

 

2017 – New Year, Better me. And you.

New Year, New me?

Not new me, but a better version of me!

Everyone is super motivated and excited when a new year begins but usually by February all that goes away.

Make sure you set REALISTIC GOALS. Too many changes at once might set you to fail. Stop smoking, read more, eat healthy, cut sugar, cut processed foods, start running, go to gym 6 days a week, might be a bit overwhelming! Believe me, I have been there.

Set a couple of goals and slowly insert a couple more later on. Let’s think of our year as a few blocks of 8-12 weeks.

I have failed year after year setting way too many goals and giving up after 2 months. Last year I have started slowly, doing BBG resistance workouts x 3 a week, and then inserting cardio by 1-2 x week during January.

Slowly cutting sugar and processed foods the next month, eating more vegetables and drinking more water.

Eventually it will all turn part of your routine.
Do not overthink, and most importantly, do NOT BEAT YOURSELF up if you fail one day. Make the next day a better one!
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Now that fitness is finally part of my routine (only took 17 years) I can work on improving!

  • Work on my self-confidence! MOST IMPORTANT THING!

Talking in public is just scary, you never see me talking on snapchat or instastories, I never think my posts are good enough and I get really down if I lose followers ( I know it is crazy! but I am working on it).

Love myself more! With all my flaws and believe I CAN!

  • Get into weight training
So need to sign up to a gym first!

As much as I love BBG, I don’t feel that challenges me that much anymore. Was great to kickstart this journey, to lose body fat and tone a little. But now I want something more challenging! So need to start lifting heavier! Will keep doing BBG when I can though!!

Who knows maybe a Bikini Competition on the line? (wink* wink* Indie @youleanmeup)

  • Vegan in January and maybe reduce massively animal products intake in my diet throughout the year. Going well so far.
  • Be more organised (this is a tough one for me!)
Let’s make 2017 a great one! Smash it together and improve ourselves! I am here for you and always reach out if you need motivation.
Now tell me, what is your new year’s goals??

Veganuary. Why not?

When I say I am doing a vegan diet in January most people reactions are…

“Why are you doing that?” “What for?” “That’s crazy” “Don’t think you can do it””So what are you going to eat?”

All those comments made me want to do it even more!

It is scary definitely, and I am having dreams with cheese following me around and craving tuna every day. And no poached eggs on avocado toast?

Alright, what makes a meat-lover flexible-dieter girl to try vegan?

I like animals, yes. But is not the primary reason for doing this.
I wanted a challenge, yes. Bring it on!

I am curious to see how body reacts, yes. Let’s see if helps my digestion, skin, etc .

Healthiest start of the year possible, hell yeh!

Veganuary it’s a global charity that

“aims to reduce the suffering of animals by inspiring and supporting people across the globe to go vegan for the month of January”

I am excited to try new recipes and flavours and inspire others to do the same (My sister got inspired and is doing Vegetarian diet, so yay! It is something.)

We can make a difference, doesn’t matter how big or small. It’s just ONE month for now. Who knows in the future, my body and mind might feel amazing in the end! (Yeh my boyfriend is worried ahah)

You can support by donating whatever you can to this cause. Money will be donated to Veganuary (50%) and animal sanctuaries (50%).

Donate HERE!

I got loads of inspiration on Veganuary website and the yummiest Vegan accounts on Instagram (massive shoutout to @underwater_vegan!)

I managed to plan the whole month’s food and I am sharing that with you below. I hate cooking every day so I usually make enough food to eat for 2-3 days.

My Meal Plan for Veganuary:

Breakfast

Mostly vegan already so it  will consist in porridges, avocado toasts, vegan pancakes, nana ice cream and smoothie bowls.

Snacks:

  • MissFitsNutrition shakes (mangoandbliss20 for 20% discount)
  • Koko dairy free yogurt with bluberries
  • Aduna Moringa Bars
  • Peanut butter with apple or pear
  • Vegan protein bars, sweet potato brownies (deliciouslyella)
  • Black bean and oat cookies (deliciouslyella).

Weekend:

Usually not planned. More relaxed, some take-away, vegan pizzas, vegan burguers (ordered some Linda McCartney and Quorn), chickpea “tuna”sandwich, peppers/avocado/cucumber/purple cabbage sandwich, etc.

Main meals:

1st-2nd January (FREE, as in nothing planned like weekends)

3rd-6th  January

Lunches:

  • Potato, cauliflower and chickpea Curry with rice
  • Lentil Bolognese

Dinners:

  • Sweet potato, carrot, ginger and sage Soup
  • Mint, spinach and pea Soup

9th-13th January

Lunches:

  • Falafel, avocado, broccoli, black eyes beans, carrots, kale, sweet potato BOWL.
  • Chilli con quinoa

Dinners:

  • Tomato, red pepper and lentils soup
  • Butternut squash, Celery and Artichoke soup

16th-20th January

Lunches:

  • Tofu Curry and rice
  • Avocado, fresh tomato and garlic pasta

Dinners:

  • Portuguese Kale Soup (without the chorizo)
  • “Great Food” Spinach and Pines Nuts Bites with stir-fry vegetables.

23rd-27th January

Lunches:

  • Dhaal with spinach, asparagus and Naan bread.
  • Kale and Tomato pasta

Dinners:

  • Creamy Broccoli and Lemon soup
  • Miso and mushroom soup

30th-31st January

Lunch:

  • Vegetable Lasagna

Dinner:

  • Sweet potato wedges, guacamole, tofu teriyaki

Any comments are welcome! Would love to hear your thoughts on this. Did I inspire you to give it a try? Any other recipe suggestions?

I can feel 2017 will be a year of challenges! Starting with this one 🙂

Love,

Laura xx

Flourless Cashew & Maple Cookies

Português

Flourless…… Is just incredible how these turned out with only these 5 ingredients.

They do take a long time to cook but it’s so worth it.

Ingredients:

3 cups cashew nuts

3/4 maple syrup

1 cup + 6 tbsp water

1-1/2 cup shredded coconut

3/4 chopped pecans

  1. Blend everything until smooth, except pecans.
  2. Stir in the pecans
  3. Place dollops of the mixture in a baking sheet (about 1 tbsp each).
  4. Cook for 20 min under 170C and then 15 min 100C

Cookies really need to be baked under lower temperature for longer because they need time to dehydrate without burning.


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Bolacha de Caju & Ácer

Sem farinha…. Incrível como estas bolachas saíram só com 5 ingredientes.

Levam algum tempo a cozer no forno mas vale muito a pena.

Ingredientes:

3 copos de caju

3/4 copo xarope de ácer

1 copo + 6 c.sopa água

1-1/2 copo de côco ralado

3/4 copo nozes pecans partidas

  1. Mistura tudo no processador menos as nozes pecans
  2. Adiciona as nozes na massa
  3. Coloca pequenas bolas de massa no tabuleiro (á volta de 1 c.sopa cada)
  4. Coze no forno durante 20 minutos a 170C e mais 15 minutos a 100C

Observa com cuidado para não queimarem. Precisa de estar a baixa temperatura para terem tempo de desidratar sem queimar.

Strawberry Crumble

Português

I finally made a Crumble that tastes and looks like crumble! 😀 Yay!

Dessert for breakfast…for the whole week.

You won’t believe how easy and healthy it is 😉

Ingredients:

3 cups Rolled Oats

1/3 cup Sprouted Buckwheat

1/3 cup coconut oil

1/2 cup maple syrup (or any other liquid sweetener)

2 packs Strawberries

1/4 cup water

Pinch of cinnamon

  1. Place a pan with the water under a medium heat and add chopped strawberries and cinnamon.
  2. Cover and let it cook for 10 minutes
  3. Process the oatmeal and buckwheat to almost flour.
  4. In a bowl mix the “flour” with coconut oil with your hands
  5. Then add maple syrup and mix well with your hands making a crumble.
  6. Put strawberries in a baking tray and top with the crumble
  7. Cook under 200C for 15 minutes

Done! 🙂


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Crumble de Morango

Finalmente consegui fazer um crumble, que sabe e parece crumble! 😀 Yay!

Sobremesa para o pequeno-almoço… para a semana toda.

Não imaginas quão fácil e saudável é 🙂

Ingredientes:

3 copos Aveia

1/3 copo Trigo Sarraceno

1/3 copo óleo de côco

1/2 copo de xarope de ácer (ou outro adoçante líquido)

2 pacotes de morangos frescos/congelados

1/4 copo de àgua

Pitada de canela

  1. Coloca uma panela em lume médio com água, morangos e canela.
  2. Tapa a panela e deixa cozer 10 minutos
  3. Tritura a aveia e trigo até formar uma farinha grossa
  4. Numa taça mistura a “farinha” com o óleo de côco ( com as mãos funciona melhor)
  5. Adiciona o xarope/adoçante formando um crumble com as mãos
  6. Coloca os morangos num tabuleiro e o crumble por cima
  7. Vai ao forno durante 15 minutos a 200C

Feito!