Skinny curry! :D

Fry lots of onion, garlic, chili, turmeric and curry powder with olive oil. When onion are cooked add chicken breast cubed, let it brown for 10 minutes, add kale and frozen vegetables ( or fresh), add tomato paste and if necessary some water/ wine/beer. Add salt and pepper and let it cook for a further 20 minutes. Add whole greek natural yogurt and let it cook for another 5 to 10 minutes. Serve with rice. Really tasty but very healthy

Caril Saudavel :

Frite bastante alho, cebola, chili, caril em pò e açafrao das indias com azeite. Quando a cebola estiver cozinhada adicione o peito de galinha cortado aos cubos e deixe estar durante uns 10 minutos até estar bem dourada. Adicione os vegetais da sua preferencia, eu usei couve e um mix de vegetais congelados. Coloque polpa de tomate e se achar necessario um pouco de agua/cerveja/vinho. Sal e pimenta a gosto e deixe cozinhar por mais 20 minutos. Coloque o iogurte natural e deixe por mais 5 minutos. Sirva com arroz branco. Esta receita é bastante saborosa e saudavel, sem sentimento de culpa

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Waffle sandwich bread – rosemary and garlic!

English Version :

What are you having for lunch? I just had a camembert, tomato and watercress waffle sandwich ( with garlic and rosemary )! Delish 

For the waffle bread :
1 cup of oats
1 cup of wholemeal flour
1/2 cup of protein powder ( or just flour)
1/2 cup of pumpkin seeds
1 teaspoon of baking soda
1 pinch of salt
2.5 cups of water

Fry 1 big clove of garlic with 1 tablespoon of dry rosemary and olive oil. Mix this with all the above ingredients. Place into waffle maker for 10 to 15 minutes. Serve with your favourite sandwich fillers! Makes 4 closed sandwiches or 8 open. I believe you can do it as a pancake, but it will require patience, it has to be done slowly and without flipping it too much in a slow heat.

Versão Portuguesa:

O que vão comer hoje ao almoçco? Eu fiz uma sandwich- waffle ( com alho e rosmaninho) de tomate camembert e agrião! Delicioso )

Para o Pão-Waffle:
1 taça de aveia
1 taça de farinha integral
1/2 taça de proteina em pò ( ou farinha integral)
1/2 taça de sementes de cabaça
1 colher de chà de bicabornato de soda
1 pitada de sal
2.5 taças de agua

Frite 1 dente de alho picado com uma colher de rosmaninho em azeite. Quando feito misture com todos os ingredientes, deve ficar com uma massa liquida, mas não demasiado. Coloque na maquina de fazer waffles e espere entre 10 a 15 minutos. Sirva com os recheios de que gosta mais!Faz 4 sandwiches fechadas ou 8 abertas. Se quiser fazer como crepe tambem pode, mas tem que ser em lume brando e com bastante paciencia para não patir.

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I didn’t know I much I missed the gym, until I started again! Today went for a yoga class and fell amazing, full of energy, have another class tonight, yay! Need to go to swim too, as this new gym that I joined has a good pool, haven’t done that since high school 😮  Do you swim? Do you prefer it to classes? Have a lovely end of the week, and keep healthy xx

Raw peanut butter cookies and raw chocolate brownie/cookie/rocky road :)

English version :

Raw peanut butter cookies and chocolate cookies. Sugar free/ Dairy free / Gluten free.
The batter is the same for both but the chocolate ones has a few more ingredients.

*1 cup of almond meal or process almonds until a rough flour
*1/2 cup of peanut butter ( or other nut butter)
* 10 dates

Put all the ingredients in a food processor, pulse until all comes together.
With your hands shape the peanut butter cookies, using half the dough. Form the dough into balls and place on a sheet of parchment paper. Press each ball gently with a fork to make the classic peanut butter cookie criss-cross pattern. Decorate with raw cocoa nibs, sunflower seeds, sesame seeds and plain ( or whatever you fancy).

Chocolate cookies : Use the other half of the batter. Melt 1 tablespoon of coconut oil and mix it with the batter add 3 tablespoons of cocoa powder ( good quality if possible). Add chopped cashew nuts ( or another nut) 1 cup of raisins and mix. Press into the parchment paper.

Leave the cookies in the fridge for at least 1 hour before serving. Best served cold.

Versão portuguesa :

Bolachas “cruas de manteiga de amendoim e chocolate. A massa é igual par as 2 bolachas, sò se adiciona alguns ingredientes extra para as de chocolate. Sem açucar, sem lacticinos e sem gluten!

* 1 taça de farinha de amendoa ( usando a trituradora pode-se fazer a farinha com amendoas )
* 1 Taça de manteiga de amendoim ( ou outra manteiga de nozes)
* 10 Tamaras

Coloque os ingredientes todos juntos numa trituradora até que fique tudo bem unido.
Use as mãos para fazer a forma redonda da bolacha (use apenas metade da massa) e com um garfo faça pressao para ficar com uma especie de quadradinhos. Ponha em papel vegetal numa travessa. Decore como desejar, eu usei sementes de girassol, pedacinhos de chocolate cru e sementes de sésamo.

Para as bolachas de chocolate : Use a outra metade da massa e adicione cajus cortados aos bocadinhos, coloque uma colher de oleo de coco derretido ou azeite ( frio) e 3 colheres de chocolate em pò de boa qualidade.Misture tudo bem misturado. Coloque 1 Taça de passas, misture. Coloque na mesma travessa que as outras bolachas, mas com esta massa pressione ate ficar tudo compacto e 1cm de espessura. Quando estiver frio corte em quandrados.

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Started the gym, really missed it actually!

Olive oil sweet potato mash and beef stew!

Tonight’s dinner is an herby beef stew with olive oil sweet potato mash and greens, so lovely and comforting!Boil potatoes and sweet potatoes, 50/50 so it’s not too sweet, for around 15 or until soft. In another pan fry lots of onion and garlic with 1 bay leaf and olive oil, once cooked add the minced meat and let it brown a bit, add some tinned tomato, parsley, salt, black pepper, cayenne pepper, rosemary and oregano. let it cook another 15 minutes.
Steam the green beans and spring greens, crush the potatoes with a fork, nothing too neat, add the greens, olive oil to taste and serve! 30 minute comfort food!

O jantar hoje é estufado de carne moida de vaca com puré de batata doce,feito com azeite, vagens e couve . Descasque a batata doce e corte aos cubos, corte a batata normal aos cubos sem descascar, fiz meio batata doce, meio normal para não ficar demasiado doce, coza durante 15 minutos. Num tacho frite 1a cebola com 2 dentes de alho e 1 folha de louro até dourado, junte a carne e deixe caramelizar um pouco, adicione tomate de lata, usei meia lata, adicione o rosmaninho, a pimenta preta e a cayenne, o sal, a salsa e os oregãos. Escorra as batatas e esmague com um garfo, não é necessario ficar perfeito, adicione o azeite e se necessario sal e pimenta. Cozinhe as vagens e a couve a vapor (tenho um truque facil que vou por nos comentarios para quem não tem a maquina) e misture com o puré, sirva com a carne. Uma refeição deliciosa em 30 minutos!

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Healthy delicious waffles! Buckwheat, almond and rice flour – GF :)

Bought myself a waffle machine, it arrived today, I’m so excited with new possibilities! Am I the only one?? So this was my 1st go at it 🙂

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Comprei uma maquina de fazer waffles e chegou hoje! Estou super entusiasmada, os pequenos almoços nunca mais serao os mesmos !

Waffles! Healthy and super yummi! If you don’t have a waffle maker, this recipe can be used for pancakes!
Waffles deliciosas e saudaveis! Se não tem uma maquina destas, pode usar a massa para fazer panquecas!

Recipe/ Receita :

1/3 cup buckwheat flour / 1/3 chavena de trigo sarraceno
1/3 cup brown rice flour / 1/3 chavena de farinha de arroz
1/3 cup almond meal / 1/3 chavena de farinha de amendoa
1 egg / 1 ovo
1 pinch of salt / 1 pitada de sal
1 tablespoon of honey, agave, sweet freedom/ 1 colher de mel ou agave
Juice of half a lemon / sumo de meio limao
1 teaspoon of baking powder / 1 colher de chà de fermento

Mix all together and pour into the waffle maker.It’s ready in 6 minutes! For toppings I had nuts,raisins cinnamon, honey,pumpkin seeds, and an orange.
Mexa tudo bem mexido, e ponha na maquina de fazer waffles e em 6 minutos està pronto a ser servido! Servi com canela,passas, nozes, mel, sementes de abòbora e uma laranja 🙂

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Green vegetable soup, delicious!

Dinner tonight is “green” soup. Boil 1 onion with 1 clove of garlic, 1 tablespoon of olive oil, 2 carrots, 1 parsnip, 4 little potatoes, 1 big courgette and broccoli for 20 minutes and blend.Add salt, dry chilies, black pepper and a teaspoon of brewers yeast( high in vitamin B). Chop quite a bit of spring greens, like bok choi or cabbage, add to the soup and let it cook for a further 15 minutes. Serve with your favourite bread, oatcakes… I like half an egg to help me keep full 🙂

Para o jantar temos sopa de legumes verde. Para o creme verde : coza 1 cebola, alho, 1 colher de sopa de azeite, 2 cenouras, 1 cherovia ( cenoura branca, se nao houver substituir por 1 cenoura), 4 batatas pequenas, 1 curgete media/grande, broculos.Adicione o sal, a pimenta preta o chili seco e uma colher de levedura de cerveja (alto teor de vitamina B). Use a varinha màgica. Corte couve galega ou outra couve que preferir e deixe cozinhar por mais 15 minutos. Sirva com pão de cereais, bolachas de aveia..Eu gosto de acrescentar meio ovo cozido, para proteina, pois mantem.me satisfeita por mais tempo. Espero que gostem!

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Enjoy and good night xx

Overnight oats! Delicious and healthy breakfast!

From now on my posts will be in Portuguese aswell 🙂

Preparing breakfast for the family! It’s an overnight oats, chia seeds, greek yoghurt, nuts ( almond and brazil) dates and dried banana, pumpkin and sesame seeds, cinnamon, raspberry and honey! Beautiful looking but more important really healthy! You can use whatever you have at home, it takes 5 minutes to prepare

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A preparar o pequeno almoço para a familia. Para melhores resultados convem deixar no frigorifico toda a noite para amolecer a aveia. Eu misturei nozes ( amendoas e Brazil nuts),tâmaras e banana seca, canela, sementes de chia, sementes de abòbora, framboesas, sementes de sesamo com iogurte grego e mel. Façam por camadas que fica mais bonito Sò demora uns 5 minutos e é delicioso e saudavel! ❤

Chia and nuts are high in protein, sesame seeds in vitamin E – really good for the skin! Oats helps to keep us full for longer, and raspberries are full of antioxidants( fighting cancer food). As sementes de chia e as nozes sao ricas em proteina, as sementes de sesamo possuem muita vitamina E – beneficial para a pele. A aveia deixa.nos saciados por um longo periodo de tempo e as framboesas sao ricas em antioxidantes que ajudam a prevenir o cancro.

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Internet health foods, links, questions..

On facebook I usually share links and posts to health related issues, in here I find it a bit more difficult to do it, so add me on facebook 😉  :   https://www.facebook.com/fionabluerecipes

I just read this article :

http://www.realfarmacy.com/the-remedy-for-everything-but-death/

about black sesame seeds, apparently called aswell black onio seeds or black cumin seeds, that can help you to be much healthier and aids in the treatments of some conditions :

  1. Type 2 Diabetes: Two grams of black seed a day resulted in reduced fasting glucose, decreased insulin resistance, increased beta-cell function, and reduced glycosylated hemoglobin (HbA1c) in human subjects.
  2. Helicobacter Pylori Infection: Black seeds possess clinically useful anti-H. pylori activity, comparable to triple eradication therapy.
  3. Epilepsy: Black seeds were traditionally known to have anticonvulsive properties. A 2007 study with epileptic children, whose condition was refractory to conventional drug treatment, found that a water extract significantly reduced seizure activity.
  4. High Blood pressure: The daily use of 100 and 200 mg of black seed extract, twice daily, for 2 months, was found to have a blood pressure-lowering effect in patients with mild hypertension
  5. Asthma: Thymoquinone, one of the main active constituents within Nigella sativa (black cumin), is superior to the drug fluticasone in an animal model of asthma.[vi] Another study, this time in human subjects, found that boiled water extracts of black seed have relatively potent antiasthmatic effect on asthmatic airways.
  6. Acute tonsillopharyngitis: characterized by tonsil or pharyngeal inflammation (i.e. sore throat), mostly viral in origin, black seed capsules (in combination with Phyllanthus niruri) have been found to significantly alleviate throat pain, and reduce the need for pain-killers, in human subjects.
  7. Chemical Weapons Injury: A randomized, placebo-controlled human study of chemical weapons injured patients found that boiled water extracts of black seed reduced respiratory symptoms, chest wheezing, and pulmonary function test values, as well as reduced the need for drug treatment.
  8. Colon Cancer: Cell studies have found that black seed extract compares favorably to the chemoagent 5-fluoruracil in the suppression of colon cancer growth, but with a far higher safety profile. Animal research has found that black seed oil has significant inhibitory effects against colon cancer in rats, without observable side effects.
  9. MRSA: Black seed has anti-bacterial activity against clinical isolates of methicillin resistant Staphylococcus aureus.[xii]
  10. Opiate Addiction/Withdrawal: A study on 35 opiate addicts found black seed as an effective therapy in long-term treatment of opioid dependence.

Have you used this seeds before? In what dishes do you use them? Do they really work? I bought myself some organic ones to use on my cookings. Let me know if you have some more info on this! Thank you xx

How to make frozen fish and veggies tasty!

Everyone knows that frozen food is much cheaper  ( I would say this meal costs around £1.20 pp) than fresh food, and if well done it tastes really good. While fresh food needs less herbs and spices, frozen will need more to make it a bit more special 🙂

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This is a very simple recipe, but totally worth it 🙂

This coley fish was boiled from frozen with bay leaves, onion and salt for 15 minutes. On a separated pan put some olive oil,garlic, chili flakes and fennel seeds,let it fry until the garlic is cooked but not brown, add fresh carrots ( just use the peeler to do the stripes ), cook for 5 minutes, add spinach ( I bought fresh but I didn’t have the time to cook it, so decided to freeze before it went bad) and cook for another 5 to 7 minutes. Add salt to taste, drizzle with olive oil (extra virgin) and sprinkle with dried oregano. Such a light dinner and very fragrant, you wouldn’t say it’s from frozen ❤

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What are your tricks to make frozen food tasty? And how often do you cook with frozen ingredients? xx

No bake molasses, coconut oil bars! With oats,barley flakes and much more ;)

I’ve been a busy bee today! I made some more bars, to last the 3 of us the next few days 🙂 This ones are NO bake, very useful given that my oven is not working properly! It’s made with molasses,

( article here about it : http://www.minds.com/blog/view/130104/unsulphured-blackstrap-molasses-benefits-a-mostly-ignored-inexpensive-superfood ).

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Recipe:

  1. 2 cups of jumbo oats,
  2. 1 cup of barley flakes
  3. 1 cup of quinoa pops ( or just oats it’s ok)
  4. 3 to 4 tablespoons of coconut oil
  5. 3 tablespoons of molassed
  6. 4 dried bananas, chopped( if you don’t have this swap for dates)
  7. 15 dates chopped
  8.  1 handful of chopped nuts ( I used almonds, hazelnuts and brazil nuts)
  9.  pumpkin seeds
  10.  1 cup of raisins

If you want you can toast the oast and flakes in a pan for a few minutes, I did this, but it’s fine without too.
Melt molasses with coconut oil, add dates and banana. Mix all the dry ingredients in a big bowl. Combine dry and wet, making sure everything is coated. Place in a baking tray lined with baking paper and greased. Put the mixture in and compact quite hard, remember it’s not going to be baked, so it needs to be firmly put together.

Put it in the freeze for 20 minutes. Take it off and with a sharp knife cut it. It’s really easy and delicious 🙂 Hope you enjoy!

Cereal bars are one of my favourite things to make and experiment with! xx

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