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 ūüėČ

  • 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

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 ūüôā

Love,

Laura xx

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 & T√Ęmaras

Ah… Divinal!

Ingredientes:

2 copos e 1/2 de t√Ęmaras (de molho em √°gua quente durante 10-30 minutos, guarda a √°gua)

Camada de baixo e cima:

1/2 copo das t√Ęmaras

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

1 copo de aveia

1/2 copo de c√īco ralado

1/4 copo √≥leo de c√īco

1/2 c ch√° de sal

1/2 c ch√° de canela

Recheio de Caramelo:

2 copo das t√Ęmaras

1/4 copo da √°gua

1/2 c ch√° de sal

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

  1. Processa todos os ingredientes da camada de cima/baixo, excepto t√£maras e √≥leo de c√īco, at√© formar uma massa tipo farinha/crumble
  2. Adiciona o 1/2 copo de t√Ęmaras e no processador at√© ficarem envolvidas na mistura.
  3. Coloca a mistura numa ta√ßa e adiciona o √≥leo de c√īco, 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 m√£os. Deixa o tabuleiro no frigor√≠fico durante 5 minutos
  5. Para o recheio de caramelo, processa todos os ingredientes e adiciona mais √°gua se necess√°rio
  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.

Salted Caramel Oatmeal

Português

I can never get enough of oatmeal. Is so easy and comforting at the same time.

So my oatmeal base is always the same:

1 mashed ripe banana

2/3 cup roalled oats

2/3 cup almond milk

Then you can add whatever you like, cinnamon, ginger, berries, chocolate, etc.

For salted caramel oatmeal I just add my caramel date sauce to the mixture and a pinch of salt.

Cook under medium heat until it gets the desired consistency.

Top with your favourite toppings. I love with pistachios and dried figs.

Enjoy

Laura x


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Aveia de Caramelo Salgado

Aveia nunca é demais. Sempre tão simples e reconfortante ao mesmo tempo.

A minha receita base é sempre:

1 banana madura esmagada

2/3 copo de aveia inteira

2/3 copo leite de amêndoa

Adiciona o que desejares depois, canela, chocolate, frutos vermelhos, gengibre, etc.

Para esta receita simplesmente adiciono o meu molho de caramelo e pitada de sal.

Cozinha em lume médio até adquirir a consistência desejada.

Por cima podes p√īr os toppings que quiseres. Eu adoro com pistachios e figos secos.

Bom proveito

Laura xx

Caramel Sauce

Português

I love caramel flavour and, if you are reading this, I am sure you do too.

There is no easier or healthier way than this:

Dates soaked in hot water for 10 minutes.

Blend with part of the water as needed.

Done! You can now add that caramel flavour to anything you want ūüôā
For a Salted Caramel version you just need to add a pinch of salt.

Laura xx


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Molho de Caramelo

Eu adoro sabor a caramelo e, se estás a ler isto, tenho a certeza que tu também.

N√£o existe maneira mais f√°cil ou saud√°vel que isto:

Amolece t√Ęmaras em √°gua quente durante 10 minutos.

Processa ou esmaga as t√Ęmaras com um bocadinho da √°gua q.b.

Feito! Agora podes adicionar o sabor a caramelo a tudo que quiseres ūüôā
Para um Caramelo Salgado basta adicionares uma pitada de sal.

Laura xx

Nana Ice Cream: The Basics

Português

What do you need:

  • Bananas
  • Milk
  • Blender/Food processor

Buy  bananas and patiently wait for them to ripen (they are sweeter and more digestible when ripe).  Or buy already ripe, even better!
Cut them in slices, place in Tupperware and freeze for 8 hours or overnight.

Bananas for nana ice cream

Frozen bananas

Take bananas out of the freezer 10 minutes before blending.

Make sure all the toppings you want to use are ready.
Put about 1/4 cup milk in the blender (this depends on how many bananas you are using and how powerful is your blender).

My blender is the worst ever so for 3 to 4 bananas I have to use 1/3 cup of milk.

I have used a good blender before and didn’t need to add no milk. So just see how it goes, we don’t want you to break your blender.
You can also add any other extras at this stage, vanilla, cinnamon, protein, cacao, avocado, mint, raspberries, etc.
Now just turn on your blender and add pieces by pieces until you get a nice-creamy-ice cream-like-texture!

Yay!


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“Nana Ice Cream”: O B√°sico

Precisas de:

  • Bananas
  • Leite
  • Liquidificadora/Processador/Bimby

Compra bananas e aguarda pacientemente que fiquem bem maduras (S√£o mais doces e o corpo digere melhor quando maduras). Se comprares logo maduras ainda melhor!

Corta às rodelas e congela dentro de tupperware durante mínimo 8 horas ou durante a noite.

Bananas for nana ice cream

Remove as bananas do congelador 10 minutos antes para n√£o estarem demasiado duras.

Prepara toda a fruta e toppings que queres colocar.

No processador ou liquidificadora, coloca 1/4 copo de leite (depende de quantas bananas são e quão potente é o teu processador)

A minha liquidificadora n√£o √© das melhores e para 3-4 bananas uso 1/3 de copo de leite. Mas j√° experimentei na Bimby e n√£o √© necess√°rio adicionar leite nenhum. Averigua se precisas de adicionar ou n√£o. N√£o queremos partir a tua m√°quina ūüôā

Agora podes adicionar alguns extras se preferires, baunilha, canela, proteína, cacau, abacate, menta, framboesas, etc.

Liga o processador e vai adicionado a banana aos poucos até obteres a consistência maravilhosa de gelado!

Yay!

Ferrero Rocher Baked Oatmeal

Português

Ingredients

2/3 cup rolled oats

2/3 cup almond milk

1 mashed ripe banana

1 tsp vanilla extract

1/2 tbsp maple syrup

1 tbsp creative nature cacao powder

Pinch of salt

Crushed hazelnuts for topping
Choco-Hazelnut Butter

You can make this in a WholeFoods near you or at home in a good food processor with a handful of hazelnuts (previously soaked in water) and bits of dark chocolate. Save some. The rest for the topping you can mix with coconut oil or water to obtain a more liquid consistency.

Cacao Sauce

Mix in a pan under low heat:

1 tbsp coconut oil

1 tbsp cacao powder Creative Nature

1 tbsp maple syrup (or any other liquid sweetener)

Oatmeal

– Soak oats with the milk and banana for 10 minutes

– Add the cacao, salt, syrup and vanilla

– Transfer to baking tray and add some random dollops of hazelnut butter if you like

– Bake under 200C for 20-30 minutes (depends how moist you like, the longer you leave more cakey and less gooey will be)

Top with the cacao sauce, hazelnut butter and crushed hazelnuts and enjoy your chocolate coma!


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Aveia no Forno “Ferrero Rocher”

Ingredientes

2/3 copos de aveia

2/3 copos de leite de am√™ndoa

1 banana madura esmagada

1 colher ch√° de extrato de baunilha

1/2 colher sopa de xarope de arroz

1 colher sopa cacau em pó Creative Nature

Pitada de Sal

Avel√£s para topping
Manteiga de Choco-Avel√£

Podes comprar j√° feito ou, caso tenhas um processador muito bom, fazer em casa. √Č s√≥ moer as avel√£s (previamente amolecidas em √†gua) e pepitas de chocolate negro. Reserva uma parte. Para o topping mistura com √≥leo de c√īco ou √†gua para ficar mais l√≠quida.

Molho de Cacau

Numa panela, em lume baixo, mistura :

1 colher sopa de √≥leo de c√īco

1 colher sopa de cacau Creative Nature

1 colher de chá de xarope de arroz (ou outro adoçante líquido)

Aveia

– Junta a aveia ao leite e banana e deixa durante 10 minutos.

РJunta o cacau, baunilha, sal e adoçante.

– Transfere a mistura para o tabuleiro e adiciona bocados soltos de manteiga de avel√£ se desejares.

– Vai ao forno a 200¬ļC durante 20-30 minutos (depende se gostas mais h√ļmido ou mais tipo bolo)

Quando estiver pronto é só pores por cima o molho de cacau, a manteiga de avelã e as avelãs esmagadas e bom proveito!

Heartwarming Cookie Dough Baked Oatmeal

Português

It is a cold Sunday morning, raining outside, and you feel like you need some comfort food.

Put the kettle on and turn on the oven. This right here is pretty simple

2/3 cup rolled oats

2/3 cup almond milk

1 mashed banana

1 tbsp rice syrup (or any other liquid sweetener)

1 tsp vanilla extract

1/2 tsp baking powder

Dark chocolate chips

Directions

Mix the milk and oats and set aside for 15 minutes.

Mix remaining ingredients and add to the oat mixture. Stir in a few chocolate chips.

Bake under 200¬ļC for 25 minutes.

Now get a blanket, sit back, and enjoy.


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Aveia no forno “Massa crua de Bolacha”

Uma manh√£ fria de Domingo, chove l√° fora, e queres comer algo reconfortante.

Liga a chaleira e o forno. Esta receita é super simples.

2/3 copo de aveia

2/3 copo leite de amêndoa (ou alternativa)

1 banana madura esmagada

1 c sopa de xarope de arroz (ou alternativa)

1 c ch√° de extrato de baunilha

1/2 c ch√° de fermento

Pepitas de chocolate negro

Mistura a aveia com o leite e reserve durante 15 minutos.

Mistura os restantes ingredients e adiciona √° mistura de aveia. Adiciona as pepitas de chocolate.

Vai ao forno a 200¬ļC durante 25 minutos

Agora pega na manta, aconchega-te no sof√°, e bom proveito.

Toffee Apple Crumble

Português

Dessert for breakfast.There is nothing better than that (well that and nana ice cream)

Makes around 8/10 servings

8 medium apples

1 1/2 cup oats

1 cup almonds

1/2 cup pumpkin seeds

4 tbsp spelt flour

3 tbsp coconut sugar

6 tbsp coconut oil (melted)

5 dates (soaked in hot water)

3 tbsp rice syrup

2 tsp cinnamon

Place almonds and pumpkin seeds in food processor until crumbly.

Transfer to a bowl and mix in the oats, spelt flour, coconut sugar, cinnamon and coconut oil.
Blend the dates with bit of water.

Cut the apples in small chunks and coat with rice syrup and date sauce. Transfer apple to a baking tray and top with the crumble mixture.

Bake under 180¬ļC for 20-25 minutes or until golden.


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Crumble de Maçã

Sobremesa ao pequeno-almoço. Não existe nada melhor (bem isso e o gelado de banana)

Serve 8-10 doses

8 maçãs médias

1-1/2 copo de aveia

1 copo de amêndoa

1/2 copo sementes de girassol

4 c sopa aveia de trigo integral

3 c sopa a√ß√ļcar de c√īco

6 c sopa oleo de c√īco

5 t√Ęmaras (amolecidas em √°gua quente)

3 c sopa xarope de arroz

2 c ch√° canela

Coloque as amêndoas e sementes de girassol no processador até ficar quase em pó.

Transfira para uma ta√ßa e misture a aveia, farinha, a√ß√ļcar, canela e oleo.¬†Esmague as t√Ęmaras com um bocadinho da √°gua at√© ficar papa.

Corte as ma√ß√£s do tamanho que desejar e misture com o xarope e t√Ęmaras.
Transfira a Maçã para o tabuleiro e cubra com o crumble.

Vai ao forno durante 20-25 minutes a 180¬ļC at√© ficar dourado.