May3

Sweet spinach smoothie

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It might take you some time to get used to the appearance of a large glass of this green fluid standing in front of you before venturing in your first sip. Probably the motivation would be the constant “it’s good for you” factor that permeates our lives these days, as a statement that you’re in synch with the latest trend. It doesn’t matter the reasons, just be brave and go for it. Surprise! It does taste good and it is a meal by itself, super filling!
I had mine while I was reading the fascinating The birth house, from Canadian Amy McKay , in a rare quiet evening by myself at home and didn’t even notice I was having dinner. To balance the green overdose I had some berries for dessert and I was fed and happy.

This is my version of another smoothie’s recipe from Harley Pasternack’s book, The body reset. I added one small white guava, which was not part of the original recipe, as you can see it in the picture. Guavas (goiabas) are not so popular in North America, but very abundant in tropical countries. Seeds and flesh and lots of sugar make up for one of the most popular deserts in Brazil, called Romeo & Juliet, which is a combination of soft white cheese with the “goiabada” (made with red guavas) that actually can be a good idea for a future post.

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Sweet spinach smoothie

2 cups raw spinach
1 peach
15 grapes
6 oz Greek yogurt 0%
2 tbs avocado
1 tbs brown sugar or any sweetener of your choice
1/2 cup ice or cold water
* 1 small guava (totally optional, I couldn’t resist to add it, but it does add a tart zest)

Blend it and voilà!
Tip: start adding the liquid ingredients first to get it all blended faster.

Enjoy and thanks for stopping by!

You might also like:

Raspberry, cashew and Greek yogurt smoothie

Papaya, ginger and coconut smoothie

Avocado and Maca shake for breakfast

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Apr25

Chocolate, honey and ginger fragrant squares (Pão de mel) and my 100th post!

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So happy that pretty things have come together in this almost one year of blogging and this is my 100th post! I’ve learned so much about food, blogging and myself, met wonderful people and made my family healthier and happier with my cooking. Goal achieved and enthusiasm increased!

So I chose a chocolate and honey treat for this posting, which is simple but very meaningful for me, full of nice memories about life in Brazil and my dance students in my former career: Pão de mel, a brownie kind of treat but with a lighter batter.
Actually this very recipe was given to me by one of them, my lovely and talented Lyed. When we had our reunion last January she actually baked them for me as a gift!

Hope you enjoy the moist cake batter fragrant with honey, cinnamon, ginger and cloves. The chocolate top adds the final and perfect finish with the sweet “melt in your mouth” texture. It is a treat that can be wrapped in pretty paper and given to friends and family. They made up for my Easter treats this year.

To be more diabetes friendly I substituted half of the all purpose flour with whole wheat and half of brown sugar with Splenda and had no significant differences in taste. You also can use unsweetened or bittersweet chocolate – my favorite – instead of milk chocolate.
The original recipe calls for a filling of “doce de leite”, in Portuguese, or “dolce de leite”, as we know in North America. In this batch, however I haven’t done it, I am always trying to cut on sugar because of my husband’s diabetes. Actually if you are not a big sweet tooth, skip this step, the honey batter and chocolate topping are sweet to perfection to me.

Chocolate, honey and ginger squares (Pão de mel)

2 cups all purpose flour (or 1 cup and 1 cup whole wheat flour)
1/3 cup unsweetened cocoa
1/2 cup brown sugar (I used 1/4 brown sugar + 1/4 Splenda for diabetes friendly)
1 tsp baking soda
1 tsp baking powder
1 tsp grated cloves
2 tsp cinnamon
1 cup milk
1/2 cup honey
2 tbs butter
1 large egg
1/2 tsp grated ginger

500 gr bittersweet or milk chocolate shredded to be melted

Doce de Leite* for the filling if you have chosen to do so.

Pre heat oven to 350F.
Get your baking pan ready, greased with butter.
In a medium bowl sift all dry ingredients together. Mix in milk and honey, butter and egg, stirring well and pour it in the tins, filling up to 2/3.

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Bake for 15 to 20 min.

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Let it cool completely. You might want to trim the tops off the squares, to get a flat surface, that will get you a prettier presentation. If you are doing the filling, at this point cut each square in half and spread out 1tbs of the “doce de leite”.

Start melting the chocolate in a bowl immersed in simmering water and in the mean time line up parchment paper on your counter top or cookies sheet.

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As you coat the squares in the chocolate, be careful to let the excess to drip off. Let it dry completely before serving.

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* “Doce de leite” is a soft milky fudge very popular in South America. My grand mother used to make it from scratch, slowly boiling this huge amount of milk and sugar until the wanted fudge consistency. The easiest way of making “doce de leite” is cooking a can of condensed milk.
If you have a pressure cooker, just put the whole unopened can, side ways, covered with water in the pan and let it cook for 30 min for soft doce de Leite or 40 for a thicker consistency. If you don’t have a pressure cooker, boil in medium heat in a pan for 1 hour.

Very important Make sure to let the can cool off completely before attempting to open it, as the content would be extremely hot and would burst out of the can, in a dangerous way. It is a good idea to let it rest over night or make it in the day before.

Enjoy and thanks for stopping by!

Apr18

Back pork ribs marinated in beer

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I thought we should celebrate spring arrival making something to give us a preview of the coming summer: our favorite pork ribs! I’ve been using this recipe for so many years that I have never even tried another one. I adapted it from a Food Network recipe, but so long ago that I can’t find it in the site now. It is not something I make too often, it is a day project and we use it for special dates.

For me the perfect ribs start with trimming the excess fat and removing the thin skin, which takes patience and preferably a little pair of pliers. It really makes a big difference if you get them from a good butcher, fresh and thick.

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Then, marinating it for 4 hours with a mix of beer and spices. And that is what takes my ribs to a new experience, it is unbelievable how the beer blends well with onions and spices, cutting the edge of the pork fat and filling the meat with its comforting fermented zest.

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After the 4 hours, pre heat the oven to 325F, take out of the fridge and cook for at least 90 min.

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Start early in the day or even in the previous day. I’ve done a large batch to be frozen to take it to the cottage, it worked very well.

Back pork ribs marinated in beer

4 pork back ribs (5lbs each)
2 bay leaves
2 sliced onions
2 tbs black peppercorn
6 cloves garlic, smashed
1/2 bunch each of fresh rosemary, thyme or whatever you have
3 bottles of beer (any kind you want)

The sauce

1 cup ketchup
3/4 cup brown sugar ( I use 1/4 cup + 1/2 cup Splenda for diabetes control)
5 garlic cloves finely chopped
1 tbs dry mustard powder
1 tsp Tabasco
1 tbs Italian seasoning
1 tbs Worcestershire sauce
1/2 tbs soy sauce
2 tbs maple syrup
1/2 tbs dried onion flakes
1/2 tsp ground pepper

Trim fat and skin of ribs and cut them in 2 or 3 pieces. Place 1/2 of the onions slices on the bottom of ovenproof dish and place ribs on top with the remaining of the onions and all spices. Pour beer over the ribs and cover with foil. Marinate in the fridge for 4 hours. Pre heat oven to 325F.
Poke a few holes in the foil and place in the oven for 90 min.

In the mean time mix all the ingredients for the sauce and allow to sit while he ribs are cooking.
Remove ribs from the dish, separating the liquid and scraping onions off the rib pieces.
Grill the ribs, placing them side down, on the grill, directly over medium heat. Grill for 10 min or until brown, blasting every few minutes with sauce and reserved liquid.
Serve ribs with remaining sauce.

An option to grilling is to broil them in the oven, which I did this time since our BBQ wasn’t ready yet. Make sure to pre heat them, blast with liquid and then sauce and broil for 3 or 4 min.

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Enjoy and thanks for stopping by!

Apr4

Raspberry, cashew and Greek-yogurt smoothie

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I am super impressed with the great smoothie’s recipes from the The body reset, the new Harley Pasternak’s book. No wonder was sold out so fast. They are delicious and of course, very nutritious since they were created to substitute meals on his diet plan.

This is my adaptation of his original recipe called Raspberry lemon drop smoothie. It is amazing how the raw cashews bring texture to it and the lemon juice enhances the raspberry and Greek-yogurt combination. You get fully satisfied until the next meal, you really do! Even if you are not trying to lose weight, this smoothie is a great breakfast or lunch option. Indulge with the raspberries and enjoy its bright beautiful color!

Raspberry, cashew and Greek-yogurt smoothie

1 portion

1 cup frozen raspberries
12 raw cashews
2 tbs lemon juice
6 ounces fat-free plain Greek yogurt
3/4 cup crushed ice
2 tbs honey, sugar or your favorite sweetener

Blend everything together and serve immediately.

Nutrition information (without any type of sweetener)

Calories – 274
Total Fat – 9 gr.
Carbs – 31 gr.
Protein – 21 gr.
Fiber – 10 gr.

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Detox papaya – ginger and Maca-belly-fat-reducer juice

Blueberry, banana and flex seed smoothie

Pineapple and kiwi juice – immune system booster

Mar28

“Get better” chicken soup with home made broth

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I guess everybody has a favorite “get better” soup for those sick days when we feel like collapsing in the couch and ever moving again. I always think of my best friend’s remedy for those days: a hot bath, fresh clean white sheets in your bed and chicken soup. Ideally somebody does it all for you – good luck with that! It has never happened to me either.
Anyway chicken soup is always a healer, capable of comforting bodies and souls in any situation, your best companion from broken hearts to a end of the rope’s tiredness.

I’ve been trying to get organized enough to have my “get better” soup always frozen in case “I” need it. If somebody else is sick I can make it easy enough, but when I am the one who is sick, my tolerance for ready made soup (salty and tasteless) is close to zero; I crave my home made one and nothing will do me.

So this time I was prepared. When the thing hit me, there it was: a beautiful chicken soup in the freezer, packed with my “Klosse” dumplings instead of noodles. Actually I am spelling it wrong, it should be Klöße, the German dumplings that in this case, because they are made with flour, are actually a version of Dampfnudle, a flour base Klosse.
This is how my mom used to call it and how I refer to it too. It seems my grandma came up with this recipe, adapting it for a quick and easy version of the dumplings.
Adding those to my chicken soup gives me the best comforting chicken soup: steaming hot, sprinkled with Parmesan cheese and any illness seems to go away, at least while you’re eating!

It is sort of an involved process because I make my own chicken broth. Once a week or so I boil a whole chicken with lots of celery, onions, carrots, thyme, bay leaves, salt and pepper. It is a great way to have both, soup and broth ready to go with anything you need during the week days. It looks like a lot of work but it is not, in 10 min. you have the chicken boiling while you prepare other things.

Home made Chicken broth

1 whole chicken, fat trimmed, cut in pieces, carcass included
2 to 3 stalks of celery
4 carrots
bay leaves
1 large onion cut in 4 pieces
fresh thyme
salt and pepper
fresh parsley

In a large pot cover all the chicken pieces with water, add all the vegetables and spices, bring to a boil and them simmer for 1 to 1:30 hr.
Adjust the spices, boil longer if you like your broth more concentrated in flavor. Let it cool and then pour into a strainer, separating the chicken from the vegetables. Discard celery, onion and leaves and keep the carrots to add to the soup.
Remove the bones and skin of the chicken and bring the meat back to broth. At this point you can divide the broth, half for the soup, half for other purposes.
Add frozen peas and the cooked carrots, heat it up and enjoy!

Klosse dumplings

2 to 4 portions

6 tbs all purpose flour (or half all purpose and half whole wheat flour)
1/2 tsp salt
1/2 tbs butter
1 egg
1/3 cup boiling water

Mix flour, salt and butter.
Pour the boiling water and stir well.

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Add the egg and mix until egg is incorporated, the batter should be thick and lumpy.

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In the mean time bring your chicken broth to a simmer.
Spoon the batter into the boiling broth, using 2 tbs. Normally the dumplings don’t get in a regular shape, they are done when they float to the top.

Sprinkle some Parmesan cheese or add some fresh baby spinach and green onions. Enjoy!

You might also like:

Light creamy chicken soup

Silky sweet potato soup

White asparagus cream soup

Mar22

Cincinnati style chili on a bed of spaghetti squash

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This is a version of Cincinnati chili that I’ve adapted from this recipe.
I replaced the regular spaghetti with spaghetti squash to cut on carbs and was more than pleased with the result. Chili is so comforting for these last – hopefully – cold “winter” nights. In this case the combination of the spaghetti squash’s mild flavor with the spiced beef was awesome and I can’t really be humble here, I nailed it!

According to Canadian Living, this beanless regional specialty is a point of pride in Cincinnati, which is famous for restaurants competing for the best chili. The original recipe is done in a slow cooker, check it out if you’re a fan. I thought cooking the squash in advance was enough preparation for me and chose to do my way using my home made tomato sauce.

I just loved the twist of adding cocoa and cinnamon which took the humble spaghetti squash to another level!

Cincinnati style chili on a bed of spaghetti sq

1 lb lean or extra lean ground beef
1 cup tomato sauce
1/2 onion, chopped
1 tbs olive oil
2 cloves garlic, minced
1/2 tbsp cocoa powder
1 tsp dried oregano
1/2 tsp cinnamon
1/4 tsp salt
1/4 tsp pepper
1/2 to 1 tbsp all-purpose flour
1 spaghetti squash
1 cup (250 mL) shredded Cheddar cheese

Preheat the oven to 375ºF.

Cut the squash in half lengthwise; remove and discard seeds. Place squash on a baking sheet. Bake until tender, about 1 hour. Separate the strands of squash with a fork and place in a medium bowl; discard shells.
In the mean time, in large nonstick skillet, cook onions and garlic in olive oil, add beef and brown it over medium heat, breaking up with back of spoon, until no longer pink, about 5 minutes; drain fat.
Add cocoa, cinnamon, salt, pepper, oregano and tomato sauce, bringing to a simmer.
Cover and cook on low until thick enough to mound on spoon, around 10 min. Whisk flour with 1 tbsp water; stir into chili. Cover and cook on high until thickened.

Mix the strands of squash with butter, a sprinkle of salt and pepper. At this point if the squash is not warm, heat it up quickly with the butter. Add the chili, top it with cheese and enjoy!

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Mar19

Creamy French style Scrambled eggs my way – healthy high protein

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When you’re trying to cut on your carbs, breakfast is probably the most difficult meal to plan. Skipping bread or any kind of starch is tricky specially if you are used to have coffee in the morning. The smell of freshly brewed coffee screams for toast, bagels or muffins and I mean, it does scream out and loud! After exhausting all types of omelets, endless soft boiled eggs – my favorite – and countless poached eggs on top of tomatoes, we’re now on the mojo of scrambled eggs. I know, not an exciting posting, but please, don’t stop reading if you are up for a change in the egg department. I just had to share it.
I stumbled upon this recipe a long time ago, a French way of cooking scrambled eggs and made my own changes to it, to make it healthy, simple, easy and most important, creamy and moist.

The drink in the picture is Avocado and Maca shake for breakfast.

Creamy French style scrambled eggs my way (healthy)

2 portions

3 eggs – divided up in whites and yolks
3/4 cup whites
1 tsp butter
2 tbs sour cream
1 to 2 tbs shredded cheese, any type you want
1/2 cup thinly sliced mushrooms (optional)
dash of salt and pepper
any fine herbs you want – fresh or not
cooking spray
slices tomatoes to garnish

Get all the ingredients ready close to your frying pan.
Mix the 3/4 cup whites to the whites of the 3 eggs, I know it looks like a lot of whites, but remember it is pure protein and that is all you’re eating for breakfast.
Heat the pan and keep it a medium low.
Spray the pan and pour the whites and mushrooms, stirring slowly – yes, it looks very white- until cooked.
Add the yolks and keep stirring, mixing well. Add the butter, sour cream, herbs, salt and pepper, stirring until all is combine and sour cream is hot, you don’t want to dry it off. Turn the heat off, sprinkle the cheese on top of the eggs. It will melt by itself while you get your dishes ready.
Garnish with tomatoes.

Enjoy and thanks for stopping by!

You might also like:

Light eggs Benedict

Healthy, breadless breakfast

Smoked turkey, velveeta and veggies omelette