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! 

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!

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!!

Courgette Tagliatelle with chicken fillet

We love pasta, yes we do!! But as you know we can't eat pasta everyday, as we wouldn't mind, only on the cheat day right??
Well, we've found a way to deceive our brain and eat tagliatelle, made of courgette! Yes, courgette!! And we can tell you, it was a very good idea because it was delicious!!

What will you need?

• 3 medium courgettes
• Orange pepper
• 1 garlic clove
• olive oil
• black pepper
• salt
• soy sauce
• 4 chicken fillet

How will you bake it?

1. Cut the orange pepper and the garlic clove in small pieces.
2. With a Julienne cutter cut the courgettes, as you were peeling a carrot.
3. When all the vegetables are cut, put some olive oil and the garlic clove in a pan and let it heat for 1 minute.
4. Add the orange pepper into the pan and let it fry for 3 minutes.
5. Add the courgette, mix everything and let it cook.
6. Add the black pepper, salt and soy sauce as you like, mix and wait until it's cook.
7. In an anti-adherent pan grill the chicken fillets mild with salt and black pepper.

It's delicious, believe us!!  Try it, and tell us what you think!

Ingredientes:

• 3 courgetes médias
• 1 pimento laranja
• 1 dente de alho
• azeite
• pimenta preta
• sal
• molho de soja
• 4 bifes de frango

Como cozinhar?

1. Picar o dente de alho e o pimento.
2. Com um descascador, cortar a courgete como se fosse tagliatelle.
3. Colocar o azeite e odente de alho numa frigideira anti-aderente e deixar aquecer por 1 minuto.
4. Juntar o pimento e deixar por 3 minutos.
5. Adicionar a courgete e mexer.
6. Adicionar o sal, a pimenta e o molho de soja como desejar, mexer e deixar até estar cozinhado.
7. Noutra frigideira anti-aderente coloque os bifes temperados com sal e pimenta.

É delicioso!!

Eat Healthy,Be Happy!!

Soup dinner today!

Tonight the dinner will be one of those on stage 2 with soup and jelly! Everyone knows how to do a soup, but... Do you know how to do it properly? Do you cook it without carbohydrates? Does the soup have consistency? Is it tasty?
Well, we were afraid of the dinners composed only with soup an jelly when you've started, because we would be hungry soon or the soup wasn't tasty enough or consistent enough...
We've done some research and discovered some tricks that helped us to improve our soups without carbohydrates (carrots, potatoes...).
Using herbs and spices (cumin, parsley, coriander, curry, saffron, oregano...) is our favorite trick as we like to try different tastes and do some experiences in the kitchen. Now we'll show you one of our experiences that worked very well because the soup it's delicious and we won't be hungry after eat it!!

 What will you need?

• 1 Onion
• 2 Courgettes (medium)
• 2 Leeks (medium)
• 1 Turnip (medium)
• Cumin
• Parsley
• Salt

How will you bake it?

1. Star to peel off the onion and the turnip.
2. Cut all the vegetables in small pieces.
3. Put a trickle of olive oil in a pan and add the onion. Let stir for few seconds.
4. Add the rest of the vegetables and let it stir for 1 minute and mix it.
5. Add the water until it top all the vegetables, add salt and let it boil.
6. Mash the vegetables when you see that the vegetables are cooked.
7. Add the herbs and taste it.

It's ready! Enjoy it!! 

This soup was cooked on a 5L pan and will last for 10 dinners +-..

Eat Healthy, Be Happy!!

Cauliflower with Mushrooms and Grilled Courgette

The recipe we're going to explain can be separated in two different recipes, but we've chosen to put it together, as they are delicious!

Cauliflower with Mushrooms

What will you need?

• One cauliflower
• 200g Mushrooms
• Prawns
• 2 Tomatoes
• Olive oil
• 1/2 Onion
• 3 or 4 Basil leafs
• Salt
• Black pepper
• Nutmeg

How will you bake it? 

1. Start to boil the cauliflower with salt and nutmeg.
2. Once cooked, mash the cauliflower as you would do with mashed potatoes.
3. In other pan put olive oil and onion and let it stay a while 
4. Add chopped tomatoes and let it cook for 3 mins.
5. Add the prawns, mushrooms, salt and the black pepper. 
6. Just before it is cooked add some basil leafs if you wish.

Grilled courgette

Sometimes you get bored of boiled vegetables, so we suggest you to try this recipe:

What will you need?

• 1 courgette
• Olive oil
• Basmatic vinegar
• Coriander
• Parsley
• Oregano
• Salt

How will you bake it? 

1. Preheat the oven with 180ºC
2. Cut the courgette in thin slices 
3. Season the slices with olive oil, basmatic vinegar, coriander, parsley, oregano and salt
4. Place it in the oven until its cooked (aprox. 10 mins)

This is an easy, quick and tasty meal. Hope you enjoy it!

Tell us your opinion! 

Eat healthy, be happy!

Tuna base Pizza

Do you want one more recipe for all members of the family? 

Well, here is one more delicious recipe which we're sure that kids will like to eat and help baking it!

What will you need?

• Pizza base
1. 4 Eggs
2. 4 Cans of Tuna (in water/brine or olive oil)
• Top
1. Low fat cheese
2. Sea fruits
3. Smoked salmon
4. Pepper
5. Mushrooms
6. Smooth Passata

How will you bake it? 

1. Pizza base
2. Preheat the oven at 180ºC 
3. On a bowl, mix the tuna and the eggs until it becomes like a paste.
4. Put some baking paper on a baking tray and brush with a small amount olive oil.
5. Place the paste on the tray and put it in the oven for 20 min. or until golden aspect.
• Top
1. Brush the base with the smooth passata.
2. Add the ingredients on the top as you like most.
3. Finalize with cheese and place it in the oven for more 10/20 min.
4. Remove it from the oven and enjoy it!!

Note: You can add the ingredients you like more, it doesn't need to be with the same ingredients we've put on that pizza. Discover the ingredients and enjoy your pizza!

We're sure kids will like to eat and help baking it!

Eat healthy, be happy!! 

Cauliflower Purée with mince

Now we will give a recipe of a dish that we used to bake with potatoes, but as we can't use it on our diet, we found a recipe  that will give us the same texture but much healthier and tastiest!!
And it's a recipe for all the family, as it gives more than one portion.

What will you need?

• 1 medium cauliflower 
• 500mg Broccoli
• 500mg of beef/chicken/Turkey mince (The lowest fat possible) 
• 1 garlic clove
• 1 onion
• Low fat grated cheese
• Red Pepper
• Black pepper and nutmeg
• Salt
• 2 Eggs 
• Olive oil

How will you bake it?

• Baking the puree 

1. Boil the cauliflower and broccoli with salt until it's cooked and remove the water very well.
2. Smash the vegetables. 
3. Add black pepper and the nutmeg to the puree and mix it.

• Baking the mince

1. Start to stew a drizzle of olive oil, onion, garlic and red pepper chopped.
2. Add mushrooms and leave it to stew.
3. Add the mince and season it with pepper and salt.

Put half of the puree on a baking tray, then add the mince above it and add the last half of the puree, all in layers. 

Beat 2 eggs and spread it on top of the puree. 

Finalize with a sprinkle of cheese.

Put the tray in the oven until it gets a golden color.

Enjoy it!

Eat Healthy, be happy!

Tuna and Sea Fruits Salad

Are you feeling lazy and don't you want to go to the kitchen and stay their cooking for too long? Or, are you just out of time to cook complicated food?
Well, we can help you with a recipe of a salad which is very good and easy to bake!

What will you need?

• Spinach
• 1 Tomato
• 1/2 Pepper
• 1/4 Cucumber
• 1 Can of tuna
• 3 Sea fruits 
• 1 Egg

How will you cook it?

1. Let the egg to boil in water few minutes and in the last 2 minutes add the sea fruits.
2. Wash the spinach and dispose it on your plate as a base.
3. Cut the tomato, the cucumber and the pepper and place above the spinach.
4. Add the tuna, the sea fruit and the egg.

It's a very complete, good and colorful salad!

Try it and tell us what you think!

O que vai precisar?

• Espinafres
• 1 Tomate
• 1/2 Pimento
• 1/4 Pepino
• 1 Lata de atum
• 3 Delícias do mar 
• 1 ovo

Como vai cozinhar?

1. Ferva o ovo em água e nos ultimos 2 minutos adicione as delícias do mar.
2. Lave os espinafres e colocar no prato como base.
3. Corte o tomate, o pepino e o pimento e disponha-os por cima dos espinafres.
4. Adicione o atum, as delícias do mar e o ovo.

É uma salada bastante completa, colorida e deliciosa!

Prove e diga-nos o que pensa da receita!

Eat healthy, be happy!!

Haddock loin baked in the oven with orange juice

This's one of our favorite recipes!  It's delicious, you'll see..

What will you need?

• 
  
• 2 haddock loins
• 1 natural orange juice
• 1 garlic cloves
• 2 tsp of soy sauce
• little of olive oil
• oregano 
• salt and pepper as you like

How will you cook it?

1. Season the haddock loins with a little of olive oil, the garlic, salt and pepper . Place it in a tray and reserve.
2. In a different recipient make the sauce with the natural orange juice e soy sauce.
3. Put the sauce above the fish and then sprinkle the oregano above it.
4. Place in the oven, preheated to 180ºC and leave it to cook for 25 minutes.
5. Now and then water the fish with the sauce for it not to dry.
6. Boil some vegetables or bake a salad as accompaniment.

Starting the new lifestyle!

Are you ready to start the diet?

Have you enjoyed the food you like with loads of carbohydrates and sugars before start it? Well, well done!

Let’s prepare you and your house for the beginning of the big change in your life!

First of all, you need to remove all forbidden food from your house, so that won’t be a temptation, and full your kitchen with limited and unlimited ingredients.

Now you’ll need to do a correct evaluation of yourself. (You will love this part while the time goes because you’ll see the differences!)

You’ll need to answer this questions:

• How much do you weight?

• How much Kilograms should you be, according to your gender, your stature and your age?

• What is your abdominal perimeter?

It’s fundamental to know where you can and where you should go in terms of body weight and from here to set your goals, and for this you need to evaluate yourself. So, we will need a scale, a measure tape and a camera.

The Scale

Start by weighing yourself, now calculate your BMI (Body Mass Indicator), for you to know how many kilos you should loose by:

BMI = weight (kg) / (Height (m) x Height (m))

Stage	BMI
Underweight	<18,5
Healthy	18,5-24,9
Overweight	25-29,9
Obesity grade 1	30-34,9
Obesity grade 2	35-39,9
Obesity grade 3	>40

Measure Tape

Another important measure that you should be aware before starting your diet, it’s your abdominal perimeter.

            There are 4 that you should be aware of:

• Chest;
• Abdominal Perimeter (right below your chest on the thinnest part of your torso); 
• Belly;
• Hips.

It is important to evaluate all these measures that will modify during your diet, but without a doubt the abdominal perimeter one is the most important one because the accumulation of body fat in this area increases the risk of cardiovascular diseases.

Camera

Actually the camera is dispensable, but you will like to see the differences between the “Before” and “After” the diet… Enjoy that difference!!

Now you'll... Eat healthy and be happy!!