Weetabix - a new discover!!

I've seen many people eating Weetabix biscuits but I've never tried...
One day, I decided to inform an do some research about those biscuits and well... I've discovered that they've good levels of fibre, carbohydrates and sugar..
I've found a big variety of healthy recipes and ways to eat Weetabix, with milk, yogurt, pancakes, biscuits, fruit...
I'll try all of them and I'll publish here the recipes and photos.
I've already tried the Weetabix with milk, yogurt and fruit..

 

What will you need?

• 2 Weetabix biscuits
• 150-200 ml of milk (skimmed, soya, coco..)
• Fruit (optional)

How will you make it?

1. Place the 2 biscuits into a bowl side by side
2. Put the milk into the bowl
3. Wait some 5 minutes until it becomes like mush (optional)
4. Add some fruit (blueberries, raspberries, strawberries, pomegranate...)

Enjoy your healthy but delicious breakfast!

Quick and simple breakfast, but delicious!!

Sometimes I don't want to bake in the morning or I just want to eat bread..And I eat it! But, when I don't want jut to eat the bread with a slice of ham or cheese I start looking for something to add to the bread to make my breakfast delicious... And I found some good things that are delicious when put together... I will show you throughout the posts.. Let's start with the first...

This breakfast includes:

• 2 slices of wholemeal bread
• 1-2 tsp of quark
• 1-2 tsp of homemade low sugar tomato jam

Simple and so good!!

Eat Healthy Be Happy!

Snack with Quark!

The Quark cheese is a very good cheese with a consistence similar to the greek yogurt, but with less fat and less sugars, which is very good!!
Sometimes I want to eat some sweets but as I don't want to eat something that would make me feel guilty for cheating I found this very good, quick and easy mixture....


What will you need?

• 3-4 tbsp of quark cheese
• 2 tsp  of low sugar jam (tomato in this case)

How will you make it?

• Mix the quark and the jam 

PS:You can add some seeds or fruit to it if you like.

Eat Healthy, Be Happy!

No guilty Chocolate Cake!!

Ooh, I love chocolate!! So I've had to find a way to make a chocolate cake for my breakfast... And I can tell you, this is a good one!!

What will you need?

• 1 egg
• 65 ml of egg whites
• 50 g quark cheese or Greek yogurt 
• 5-10 g of cocoa
• 15 g of oat bran
• grated coco

How will you bake it?

1. Mix all the ingredients, despite the grated coco, very well.
2. Place the mixture into a recipient and place it into the microwave for 3/4 minutes.
3. Put some grated coco on the top of the cake.

It's very easy, quick and delicious!! 

Note: this recipe was adapted from the blog http://insistenaodesiste.blogs.sapo.pt/

Eat Healthy, Be Happy!!

Quarlly - Jelly and quark :)

On one of our researches we found the cheese Quark and many people talking about this very powerful cheese with high protein levels and low carbohydrates and sugars. We started thinking about buying and tasting it... And we did it! It's a very good experience and we've introduced it on our diet... But we'll talk about the Quark soon..

Today's post is about jelly.. but not a normal jelly... this one's got more nutritional content then the normal ones and it will make you feel more satiate as it's reach in protein... And do you want to know something?? It's very very easy to bake!!

What will you need?

• 1 sachet of Sugar free Jelly powder (any flavor) 
• 250 gr Quark
• Water

How will you bake it?

1. Start to make the jelly as it says on the sachet (normally, boiled water + jelly powder + cold water)
2. When the jelly is ready to go to the fridge, add the quark and mix it very well.
3. You can split the liquid in small portions or put on a big recipient a place it into the fridge until it becomes with jelly aspect.

It's a very good dessert or snack.. We've baked it today and we've had to share with you! 

We're planing to add some chia seeds the next time we're doing it... we'll show the picture then.. 

Try it and tell us what you think about it!!

Eat Healthy, Be Happy!

We're back from holidays... What now?

That's it, we're back from our lovely holidays... We've eaten lots of very good food, different types of fish, desserts, alcohol... Everything we wanted to eat and drink! And we've enjoyed!
We've made some exercise as well... but it wasn't enough for everything we've eaten so we've gained 'some' weight (4 Kg :/).. Well, we've gained weight but we've enjoyed every single day of our holidays!!

So, what now?? Now we're back to our healthy cooking and healthy eating and we've decided that it's time to exercise as well.. Yup, we're going to exercise!!
We decided to follow the BBG Guide of Kayla Itsines (http://www.kaylaitsines.com/collections/guides) and we're focused on it! IT's hard but we all can do it!!
Let's be healthy and happy!!

Eat Healthy, Be Happy!!

Holidays.. What to eat??

We're in holidays.. What are we going to eat? Are we going to do lots of restrictions?? Well, the answer to this question depends from each one...

We use to say that on holidays you can eat whatever you wish because you can come back to the diet when you're back to the routine... But there are still some tricks you can do to minimize the 'damages' of this time:

• eat carbohydrates until 18:00
• Do not eat carbohydrates in every meal
• Eat a good and healthy breakfast
• Eat snacks as you use to 
• Make some exercise (running, walking, football, tennis...)
• ...

You need to find a way to spend more energy if you're consuming more calories, that's the important thing.. 

We'll show you some pictures of our meals during this holidays...

Eat healthy, be happy!!

Coffee porridge

We wanted to change the way to eat our porridge, so we decided to look for different recipes and adapted to our diet and likes.. 

We've already showed you the chocolate porridge, which is very good, don't you think?? Well, we've kept thinking in different ways of making our porridge flavourful and this time we've tried to put some coffee in it.. Yes, coffee! And we can tell it was a good experience! 

What will you need?

• 3 tbsp (30 gr) of oats or oat bran 

•  200 ml of milk 

•  Soluble coffee 

•  Cinnamon 

How will you cook it?

1.  Place the milk into a pan with the cinnamon and the soluble coffee and heat it until it starts to boil.
2. Add the oats and stir it for few minutes until it get the texture you desire, mixing.
3. Leave it for the next morning or eat it.
4. You can add chia, leed seeds or fruit if you desire (1 tsp)

Eat Healthy, Be Happy!! 

Chocolate Porridge

We wanted to change the way to eat our porridge, so we decided to look for different recipes and adapted to our diet and likes.. Let's have some breakfast??

What will you need?

• 3 tbsp (30 gr) of oats or oat bran 

•  200 ml of milk 

•  5 gr of cocoa  

•  lemon zest

How will you cook it?

1.  Place the milk into a pan and heat it the lemon zest until it starts to boil.
2. Add the oats and stir it for few minutes until it get the texture you desire, mixing.
3. Leave it for the next morning or eat it.
4. You can add chia or leed seeds if you desire (1 tsp)
5. You can add a square of dark chocolate (>70%)

Eat Healthy, Be Happy!! 

Cheese Oat bran Bread

The breakfast is the most important meal of the day, as we've been too many hours without eating and we still waste energy even if we're sleeping.
So, I always try to make good, new and tasty breakfasts as this bread...

What will you need?

• 1 egg
• 2 egg whites
• 3 tbsp of oat bran
• 1+1/2 tbsp of greek yogurt
• light grated cheese

How will you bake it?

1. Mix the egg with the egg whites.
2. Add the oat bran and mix.
3. Add the greek yogurt and mix.
4. Add the grated cheese to the mixture.
5. Place it into the microwave for 3 mins.

You'll see that this is a very good and fluffy bread. It was a very good experience!

Eat Healthy, Be Happy!

Courgette Lasagna

We love pasta! And we love Lasagna! So, we've had to find a way to cook a lasagna that wouldn't make us think we're failing with our diet.. and here is one very good recipe of a lasagna with no pasta... Are you curious? Let's see...

What will you need?

• 3 medium curgette 
• 1/2 red pepper
• 1 oninon
• fresh basil
• 3 or 4 tomatoes
• 1 kg beef/ turkey/ chicken mince
• nutmeg
• salt
• black pepper
• mushrooms
• mozzarella 
• olive oil

How will you bake it?

1. Chop the onion and the basil and add it into a pan with a little of olive oil. Let it cook for 2 minutes.
2. Add the red pepper and the tomatoes into the pan and let it cook, mixing sometimes. Season it with salt.
3. When cooked, mash it and reserve.
4. Cut the curgette on longitudinal direction with 0,5 cm thickness.
5. In a different pan put some olive oil, nutmeg and let it cook for 1 minute.
6. Add the mince and the mushrooms, mix and let it cook.
7. On the boottom of a baking tray put a layer of the tomato sauce, then place one layer of the courgette and a layer of the mince. Repeat this step the times you wish and finish with a layer of courgette and then place the rest of the tomato sauce on top of it.
8. Place the tray into the oven for 20 minutes.
9. Put some mozzarella on the top of the tray and place it into the oven for more 15 minutes.

Eat healthy, be happy!!

Fish Stewed Slim Pasta!

One traditional and very good dish of the Portuguese food is Fish Stewed Pasta, but as we can't eat pasta there's the Slim Pasta that will make us think that we're eating pasta and being healthy! Obviously it's not pasta and it can't taste like it, but the trick is to give flavor to the protein or vegetables you add to this pasta and it will be delicious believe us!
Actually we're eating a chinese tuberculo: Konjac. This 'pasta' has got any carbohydrates and it's made from 97% of water and 3% of fiber.

What will you need?

• 1 salmon steak
• 1 haddock loin
• prawns
• 6 sea fruits
• 1 onion
• 3 tomatoes
• 1/2 red pepper
• brocolis 
• salt
• olive oil
• black pepper
• cummin 
• oregano
• white wine
• Slim Pasta Penne 

How will you cook it?

1. Put some olive oil into a pan.
2. Chop the onion, the tomatoes and the red pepper, add it to the pan, mix it and let it cook for 1 or 2 minutes.
3. Add fish cut in small portions into th pan.
4. Add the brocolis and mix it.
5. Add the cummins, oregano and balck pepper, mix it again and let it cook for more 5 minutes.
6. Add the some wine to the pan until and then add water until it cover the fish.
7. Let it cook for more 15\20 minutes.
8. While it is cooking, wash the slimp pasta with water.
9. Add the slim pasta, the prawns and the sea fruits to the pan when you see that the fish and the brocolis are cooked.
10. Let everything to cook for more 5-10 minutes.

Eat Healthy, Be Happy! 

Banana and Coffee Oat Bread

Yesterday, one of I decided to go to the gym and because I was going to exercise I would need energy and a good breakfast.
I decided to bake this banana and coffee oat bread because it's DELICIOUS and gives me the protein and the carbohydrates necessary for the workout.

What will you need?

• 1 Egg
• 2 Egg whites
• 3 tbsp of oat bran
• 1 Banana
• 1 espresso 
• Grated coco

How will you bake it?

1. Start to smash half of the banana and reserve.
2. Make a espresso and reserve.
3. Mix the egg with the egg whites.
4. Add the oat bran, the coffee and the banana and mix.
5. Place it into the microwave for 4 mins.
6. You can finish with grated coco on top of the bread, if you wish.

As I like the flavor of cooked banana I really love this recipe!! It's delicious, believe me!!

Try it and tell us what you think about it? 

Eat Healthy, Be Happy!

Raspberries Pancakes

Today I decided to try a new type of pancakes.. I've got raspberries at home, why not to try raspberries pancakes?? Well, I've done it and it worked very well!!

What will you need?

• 1 Egg
• 1 Egg white
• 1+1/2 tbsp of oat bran
• 2 tbsp of cocco flour
• 2 tbsp of raspberries
• 3 blueberries
• 1/2 tsp of baking powder

How will you bake?

1. Mix the egg and the egg white.
2. Add the oat bran, the coco flour and mix.
3. Mash the raspberries and the blueberries very well, add it to the mixture and mix.
4. Place the mixture, in two portions, in a pan and let it cook for 2/3 mins. then turn the pancake and let it cook for more 1/2 mins.
5. When the pancakes are ready you can add some grated coco on top.

Ingredientes:

• 1 ovo
• 1 clara
• 1 + 1/2 colher de sopa de farelo de aveia
• 2 colheres de sopa de farinha de côco
• 2 colheres de sopa de framboesas
• 3 mirtilos
• 1/2 colher de chá de fermento em pó

Como preparar:

1. Misturar o ovo com a clara.
2. Adicionar o farelo de aveia, a farinha de côco e o fermento em pó e mexer muito bem.
3. Triturar as framboesas com ajuda da varinha mágica e adicionar ao prepardo anterior.
4. Dividir o preparado em dois, colocar numa frigideira anti-aderente e deixar cozinhar por 2/3 minutos, virar e deixar por mais 1/2 minutos.
5. No final pode-se adicionar raspas de côco.

Eat Healthy, Be Happy!!

Easy meals and snacks

I am just going to share a few simple ideas for meals or mid afternoon "snacks".

The salad contains cherrie tomatoes, raw carrots, cucumber and chicken (left over)
For the sauce I have used olive oil, balsamic vinager and salt.

For "snack" you can have the same but I usually don't add the sauce so I can keep it in my bag and eat anytime, anywhere.

For a really light meal I had basa grilled with salt, lemon juice and provence herbs. With that I had swede, cabagge and brocolli. Just added a bit of olive oil before eating.

Simple like that, make it easy!

Eat Healthy, Be happy!

Quiche without pastry

Quiches can be high in calories and fat, but because they can be so tasty and easy to eat anywhere I will give you this low calories recipe.

Ingredients:
6 eggs (or just the whites as you prefer, I've used the whites)
1/2L milk (I've used the skimmed milk)
Mixed vegetables
Olive oil
Garlic clove
Onion
Herbs and peppers
Salt

Preparation:
Add in a Wok olive oil, garlic clove and onion (cut in tiny bits) and heat it for 2-3mins. Add the mixed vegetables (If you're using fresh vegetables, pre-boil them), salt, herbs and peppers as you like and leave it to cook 5mins.Aadd the eggs and milk previouly mixed and leave it for more 5-10 mins.
Put in the oven for 30-40mins at 180C.

Be aware that you won't be allowed to drink milk on this day as it was added in this recipe.

So so tasty, Enjoy it!

Eat Healthy, Be Happy!

Spinach with turkey fresh sausages

Here is one quick, easy and very tasty recipe! Have you ever tried Turkey fresh sausages? It's very good!!

What will you need?

• Spinach
• 1/2 orange pepper
• 1 garlic clove
• Olive oil
• Asparagus
• Turkey Sausages

How will you bake it?

1. Cut the orange pepper, the garlic clove and the asparagus in small pieces.
2. Put some olive oil and the garlic into a pan.
3. Add the asparagus and the pepper into the pan and let cook for 3/4 minutes.
4. Add the spinach and let it until it's cooked, mixing sometimes.
5. Place the sausages into the grill and let them cook. 

What do you think???

Eat Healthy, Be Happy!!

"Potatoes"

Annoyed of not being allowed to eat potatoes with your meals?
I know how we love our potatoes so I will give you this suggestion.

You can use courgette, swede or green pumpkin instead of potatoes and get something similar and maybe even more tasty.

Ingredients:
2 Courgettes or 1 big swede or 1 green pumpkin (the last one it is difficult to find)
Chorizo or ham
1 onion
1 garlic clove
Passata or fresh tomatoes
Olive oil
Salt

Preparation:
Boil the vegetable you chose with salt until it gets almost cooked.
In a Wok, add olive oil, onion and the garlic clove (cut all in tiny bits) and let it cook for 2mins. Add the passata/tomatoes and let it cook for more 5mins.

Add the chosen vegetable, the chorizo and Salt and let it cook slowly so the vegetable with absorve the flavour of the sauce.

And it's done. Enjoy and tell me what you think.

It is also good if you mash them in the end.

Eat Healthy, Be Happy!

Night shift Breakfast

As we've told before, we're nurses and we do work on shifts..

After a night shift we don't need carbohydrates as we're going to sleep and we won't need much energy..

 Here is what we've just eaten, before going to bed.. 

Ingredients:

1 egg, egg whites, sausages and tomato!

  

Eat healthy, be happy!!

Cinnamon and Orange Clouds

We've told you we would share more recipes of clouds... This recipe is a sweet cloud! It's very good!

What will you need?

• 4 white eggs
• Cinnamon
• Orange zest

How will you bake it?

1. Preheat the oven to 180º C
2. Beat the egg whites until stiff
3. Add the cinnamon and the orange zest and continue beating.
4. When it's stiff,  grease a baking tray with a bit of olive oil and place the mixture into the tray.
5. Put the tray into the oven and wait 20 minutes.

What do you think about the clouds? 

Eat Healthy, Be Happy!!

Apple and pear Pie - without Flour!

Do you feel you want a dessert but don't you want to go out of the diet??
Well, we've got those feelings sometimes, as well. The last time we've done this tart which is very good and has got all the allowed ingredients of the diet! It was the first time, but we'll repeat it for sure!

What will you need?

• 5 eggs
• 2 Greek yogurts (single portions)
• 2 apples 
• 1 pear 
• cinnamon 
• Stevie or sweetener

How will you bake it?

1. Cut the apples and the pear in thin slices, place in the base of a pie dish and powder with cinnamon.
2. Separate the yolks from the whites.
3. Add the yogurts and sweetener to the yolks and mix it.
4. Put the mixture into the pie dish and place it into the oven for 25/30 minutes, until the cream stays firm.
5. Beat the egg whites until stiff, add sweetener and cinnamon and beat.
6. Add the whites to the pie dish and place into the oven for more 15 minutes, until the whites to become golden.

This is perfect as a dessert or as a snack!! Try it, comment and send us your pictures! 

Eat Healthy, Be Happy!!

Asparagus and Mushrooms Omelete

Eggs are a very present ingredient on our diet and we can eat it at any time of the day and in many different ways.. One way we use to eat eggs is on an omelette and we like to try different types of omelettes, as we'll share with you along the way.

We never told you, but we are nurses and we work on shifts... Omelettes are a very good help when we work on night shifts and we need to change our habits of the day... What we use to do is to eat an omelette as breakfast on the day of the first night (because we'll have to sleep during the day) and when we finish the shift before going to bed, as it is free of carbohydrates.

Today's omelette has got asparagus an mushrooms... Let's cook it!

What will you need?

• 1 egg
• 2 egg whites
• Black pepper
• 4 asparagus 
• Mushrooms
• Mozzarella
• Oregano
• Salt

How will you bake it?

1. Cut the asparagus in small pieces and place it into an anti-adherent pan.
2. Add the mushrooms to the pan and let it cook for 3 minutes, mixing it sometimes.
3. Put the egg and the egg whites into a recipient and beat it.
4. Add the salt, black pepper and oregano to the eggs.
5. Add the eggs to the pan.
6. Add the mozzarella on top of the eggs.
7. Let it cook for 3/4 minutes and start folding as you like and wait more 1/2 minutes.

Eat Healthy, Be Happy!

Turkey Burger with Cheese

Yesterday we had turkey mince to cook for dinner, but we wanted to make something different... So we did!! We decided to cook turkey burgers with cheese in the middle... Do you thing it is delicious?? You're right!!

What will you need?

• 1 kg turkey mince
• Mozzarella
• Oregano
• Cumin
• Salt
• Black pepper
• 1 egg
• garlic powder

How will you bake it?

1. Mix the turkey mince with the oregano, cumin, salt, black pepper, egg and garlic powder.
2. Take a small piece of the turkey and make a ball with that portion.
3. Place the ball on top of a piece of baking paper and flatten it. 
4. Repeat the steps 2 and 3 until you stay with little less of half of the turkey mince.
5. Put some mozzarella in the middle of the flattened balls.
6. Repeat the step 2 and place the small portions on top of the mince with cheese.
7. Bring together the edges of each burger. 
8. Place the burgers into a pan, without oil, let it cook and turn it over sometimes.
9. You can  join salad or vegetable and egg to the burgers.  

Ingredientes:

• 1 Kg de carne de perú picada
• Mozzarella
• Oregãos
• Cominhos
• Sal 
• Pimenta preta
• Alho em pó
• 1 ovo

Como cozinhar? 

1. Misturar a carne com o os oregãos, os cominhos, o sal, a pimenta preta, o ovo e o alho em pó.
2. Retirar um pouco de carne e fazer uma bola com as mãos. 
3. Colocar num pedaço de papel vegetal e espalmar.
4. Repetir os passos 2 e 3 até ficar com pouco menos de metade da carne.
5. Colocar mozzarellano meio dos pedaços de carne que estão no papel vegetal.
6. Repetir o passo 2 e colocar as bolas em cima dos pedaços que têm a mozzarella.
7. Unir o rebordo com a carne.
8. Colocar os hamburgueres numa frigideira anti-aderente ou no grelhador, sem gordura, deixar cozinhar e ir virar de vez em quando.
9. Pode acompanhar a carne com salada ou vegetais e ovo.

Note: We've cooked 6 burgers with 1kg of mince.

Enjoy this delicious burger and forget that you're on a diet!! 

Eat Healthy, Be Happy!!

Oregano and Lemon Clouds

What to eat for your snack?
Well, here is a different snack that you can bake and eat when you desire.. It's rich in protein and there's no restriction for the time of the day that you can eat it.
We've baked three different recipes that we'll share with you, soon..

What will you need?

• 4 white eggs
• Oregano
• Black pepper
• Lemon zest

How will you bake it?

1. Preheat the oven to 180º C
2. Beat the egg whites until stiff
3. Add the oregano, black pepper and lemon zest continue beating.
4. When it's stiff,  grease a baking tray with a bit of olive oil and place the mixture into the tray.
5. Put the tray into the oven and wait 20 minutes.

You can eat it with ham or cheese.. it's really good!
Eat Healthy, Be Happy!

Jelly Cake

Here we share a recipe that we've found of jelly cake! Very quick, easy and delicious snack or dessert!!


What will you need?

• 7 eggs
• 10 tbsp of dried skimmed milk
• 2 sachet of SUGAR FREE Jelly, the flavor you want.
• 1 tsp of baking powder.

How will you bake it?

1. Pre-heat the oven to 180ºC.
2. Mix all the ingredients and beat them.
3. Grease a baking tray with a bit of olive oil and put the mixture into the tray.
4. Place the tray into the oven for 25/30 minutes or until it's cooked.

Note: You can bake the cake with half of the ingredients which is very good as well, but will stay with pancake aspect. When you bake this recipe the cake can last for some days, as one slice's got a good quantity of milk.

It's a very good recipe for snacks and to take it with you for your breaks when working!

Eat Healthy, Be Happy!!