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
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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!

Golden Pecan & Date Squares

Português

Ah…. Heaven in your mouth!

Ingredients:

2 and 1/2 cups dates (soak in hot water for 10-30 minutes, keep the water)

Top and Bottom:

1/2 cup of the dates

1/2 cup pecans + 1/2 cup almonds

1 cup oats

1/2 cup shredded coconut

1/4 cup coconut oil

1/2 tsp salt

1/2 tsp cinnamon

Caramel filling:

2 cups of the dates

1/4 cup of the soaking water

1/2 tsp salt

1 tbsp lemon juice + zest of 1 lemon

  1. Process all ingredients for top/bottom layer, except dates and coconut oil, until it forms a crumble/flour.
  2. Add the 1/2 cup of dates into the food processor and pulse until everything blends together.
  3. In a bowl add coconut oil to the mixture and mix with your hands
  4. Save around 3/4 of the mixture to crumble on top. Scoop the rest into the baking tray (square 8×8) and press down with your hands. Leave in the fridge for 5 minutes.
  5. For the caramel filling, process all ingredients and check if needs more water (depending on the consistency you want)
  6. Pour the caramel filling on the baking tray and evenly cover the bottom layer.
  7. Crumble the remaining mixture on top of the caramel layer, pressing a little to stick together.
  8. Keep in the fridge for at least 3 hours and cut in squares when ready

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Quadradinhos de Pecans & Tâmaras

Ah… Divinal!

Ingredientes:

2 copos e 1/2 de tâmaras (de molho em água quente durante 10-30 minutos, guarda a água)

Camada de baixo e cima:

1/2 copo das tâmaras

1/2 copo de pecans + 1/2 copo de amêndoas

1 copo de aveia

1/2 copo de côco ralado

1/4 copo óleo de côco

1/2 c chá de sal

1/2 c chá de canela

Recheio de Caramelo:

2 copo das tâmaras

1/4 copo da água

1/2 c chá de sal

1  c sopa de sumo de limão + raspa de 1 limão

  1. Processa todos os ingredientes da camada de cima/baixo, excepto tãmaras e óleo de côco, até formar uma massa tipo farinha/crumble
  2. Adiciona o 1/2 copo de tâmaras e no processador até ficarem envolvidas na mistura.
  3. Coloca a mistura numa taça e adiciona o óleo de côco, misturando bem.
  4. Guarda 3/4 da massa para o topo de crumble. Coloca o restante na base de tabuleiro (8×8) pressionando bem com as mãos. Deixa o tabuleiro no frigorífico durante 5 minutos
  5. Para o recheio de caramelo, processa todos os ingredientes e adiciona mais água se necessário
  6. Retira o tabuleiro do frigorífico e espalha o caramelo uniformemente por cima.
  7. Espalha a restante massa por cima em crumble.
  8. Coloca no frigorífico durante pelo menos 3 horas antes de cortares em quadrados.

Oaty Lemon Base

Português

lemon base

Ingredients:

1 cup rolled oats

1 mashed banana

1/4 tsp vanilla extract

2 tbsp lemon juice

  1. Preheat oven to 180ºC degrees
  2. Combine all ingredients in a bowl and mix well.
  3. On a cooking sheet, shape the mixture into a round shape
  4. Bake for 15 minutes

Topped with whatever you like. My topping is honey greek yoghurt with lemon zest and the hearts are yoghurt mixed with beetroot powder.
Lemon tart


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Base de Aveia e Limão

lemon base

Ingredientes:

1 copo aveia

1 banana esmagada

1/4 c chá de extrato de baunilha

2 c sopa de sumo de limão

  1. Liga o forno a 180ºC
  2. Mistura bem todos os ingredientes numa taça
  3. Transfere a mistura para tabuleiro e molda em forma de pizza.
  4. Vai ao forno durante 15 minutos

Por cima coloca o que desejares. Eu usei iogurte grego de mel e com raspa de limão, os corações são pó de beterraba misturada com iogurte.

Lemon tart

Eating your way to Glowing Skin. 

Português

So you might have a holiday coming up or a Wedding to go to. Either way, you want a glowing skin.

You can most definitely eat your way to the perfect skin. “You are what you eat” and you can get glowing skin and shiny hair in days.

I always load up in carrots, avocado and watermelon before a holiday but there is a lot more to it.

1- Good digestion is key.

If your body is not able to absorb all vitamins and minerals then your skin will not be healthy. Your liver is directly related to the state of your skin. Heal your inside for a healthy outside.

2 – Vitamin A to prevent dry flaky skin and protect from sunlight damage.

Dark green vegetables like spinach and kale and orange fruit and vegetables like pumpkin, carrot, sweet potato, tomato.

3- Vitamin E to help skin retain moisture and also support immune system.

Nuts and seeds, avocado, peanut butter, sweet potato. Also selenium works with vitamin E so eat food like cheese, eggs, seafood, mushrooms and Brazil nuts.

4 – Vitamin C and Zinc for skin elasticity (collagen)

Seafood, cheese, eggs, nuts, peppers, kiwi, strawberries.

5 – Water

This one is pretty obvious so make sure you drink plenty of water to maintain the elasticity of your skin. Drinking lemon water as soon as you wake up only not helps your digestion as it will get rid of toxins. Watermelon is 90% water so is definitely my fruit of choice before and during holiday in the sun.

6 – Refined Sugar and Saturated Fat

Well do I really have to say? Those are a big NO. Fizzy drinks, chocolates, crisps. The saturated fat also deletes/cancel the beneficial effect of good fats (omega 3 and 6) in, for example, nuts and avocado.

Stay away from these and your skin will thank you.

Antioxidants, high colored fruits and veggies and good fats that is it.

Make a smoothie with some of these foods and drink every day like for a week or 2 before your holiday.

Sounds good? Good to go then.

Laura xx


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Alimentos para uma pele saudável

Vais de férias para a praia ou tens um casamento este Verão? Seja como for, queres uma pele brilhante e saudável.

O que comes influencia o estado da pele. “És o que comes” e com a alimentação podes ficar com a pele magnífica e cabelo brilhante.

Normalmente antes das férias como mais quantidade de cenouras, abacate e melancia por exemplo, mas a lista é infindável.

1- Bom funcionamento do Sistema Digestivo é o mais importante.

A pele nunca será saudável se a absorção das vitaminas e minerais estiver comprometida. O estado do fígado está directamente relacionado com o estado da pele. Cura primeiro o teu interior para obteres um exterior saudável.

2 – Vitamina A para prevenir pele seca e proteger do Sol.

Vegetais de folha verde escura tal como espinafres e couve, e fruta e vegetais laranja tal como abóbora, cenoura, batata doce e tomate.

3- Vitamina E para ajudar a pele a reter àgua e fortalecer o sistema imunitário.

Nozes e sementes, abacate, manteiga de amendoim, batata doce. Alimentos ricos em selénio são importantes para co-adjuvar a vitamina E, tais como queijo, marisco, ovos, cogumelos e nozes do brasil.

4 – Vitamina C e Zinco para elasticidade (colagénio)

Marisco, queijo, ovos, nozes, pimentos, kiwis e morangos são alguns dos alimentos que promovem a produção de colagénio.

5 – Àgua

Esta penso que é óbvia. Bebe pelo menos 2 litros de àgua por dia para manter a elasticidade e hidratação da pele. Beber àgua com limão ao acordar ajuda a digestão como também limpa a pele e corpo de toxinas.

A melancia é constituída por 90% de àgua, e assim, o fruto de eleição para antes e durante as férias.

6 – Açúcar Refinado e Gordura Saturada.

Preciso mesmo de dizer? Claramente que é para evitar ao máximo. Refrigerantes, chocolates, batatas fritas. Infelizmente não.

A gordura saturada além de ser prejudicial para a saúde, reduz drasticamente o efeito beneficial das gorduras boas (tal como ômega 3 e 6) presentes, por exemplo, nas nozes e abacate.

Evite esses alimentos e a sua pele agradece.

Frutas de cores berrantes, vegetais coloridos e alimentos ricos em gorduras boas, é isso.

Podes sempre fazer um sumo com vários alimentos de cada grupo e beber de manhã durante 1 a 2 semanas antes das férias para uma pele luminosa rapidamente.

Que te parece? Então boas férias.

Laura xx