4 Kitchen Cheats!

Here are four substitutions for your favourite fattening ingredients which you can use as a cheat in the kitchen. You can substitute with these ingredients without adding calories and without adding fat.

1. Butter – We all know that butter gives flavour to the food but it is high in calories and fat. However, now, you can cheat on your butter if you use pumpkin puree. It is rich in potassium and fiber! Pumpkin puree is mostly used when baking!

2. Cream – Most of us make creamy dishes at home! A very great substitute of cream is silken tofu! Tofu is low in fat, low in cholesterol, high in protein and gluten free. It works in soups, puree and sauces.

3. Mayonnaise –  A simple drop of Mayonnaise may add up to 80 calories and a lot of fat! You may replace mayonnaise with avocado and greek yoghurt! With this combo you are substituting all the saturated fats with healthy fats and it gives you the same texture as mayonnaise.

4. Sugar – Sugar is one of the biggest problems we have! Practically, sugar is used in everything. Banana puree is an excellent substitute for sugar. You take a banana mush it up with some eggs and you replace half the sugar with this puree. It has moisture, fiber and high in flavour!

– M

xoxo

Barbecue Season is here!

It seems like summer is around the corner and we tend to spend more time outdoors and try to stay out of the kitchen. In fact, for the Maltese, summer is also a Barbecue Season. This season is great to look to the barbecue as a dinner inspiration! Here’s a tip how you can enjoy this season while you keep your dinners as lean and healthy as can be.

For today’s BBQ I prepared some Marinated Chicken Kebabs and some Marinated Chicken breast.

Marinated Chicken Kebabs/Chicken breast

• 100g Chicken breast
• 2 tbsp Olive Oil
• 2 tsp Tabasco Sauce
• 1/2 Tsp Curry Powder

Chicken Kebabs

• 100g Diced Chicken breast
• 1 yellow bell pepper
• 100g Mushrooms

– enjoy!

– M xoxo

Mango and Avocado Shrimp Salad

Ingredients;

Salad –

Lettuce (green leaf, romaine, butter, or bronze leaf) Chopped Fresh Cilantro 1 Avocado – peeled and sliced 1 Mango – peeled and cut into chunks Almonds (optional)

Shrimps –

15 Large Cooked Shrimp (no tail shells) 1 tablespoon Olive Oil 2 teaspoons fresh Lemon Juice ½ teaspoon Chili Powder ½ teaspoon Garlic Powder ¼ teaspoon Ground Pepper

Method;

Divide the lettuce into equal portions and add them to the serving plates. Add the avocado, cilantro, and pieces of the mango. Set aside while you brown the shrimp. Heat a non-stick skillet on medium heat and add the olive oil. Next add the shrimp, garlic powder, chili powder, lemon juice, pepper, and salt. Stir the shrimp so that each side turns a light golden color. Continue stirring until all sides of the shrimp have a light golden crust (about 4 or 5 minutes). Add the shrimp on top of the salad mixture. Serve with a drizzle of your favorite dressing.

Let me know whether you have tried this recipe! 🙂

– M

xoxo

No-Bake Breakfast Bars

If you’re like me and tend to wake up late for work or you find it nearly impossible to sit down for breakfast, these no-bake breakfast bars will make your mornings a lot easier, tastier and healthier.

Ingredients;

450g uncooked oatmeal (quick oats)
340g peanut butter
250ml coconut cream or milk
3 tbsp honey

Method;

• Open a pack or a can of coconut cream. Whisk until the mixture is smooth.
• Add honey and mix well.
• Add peanut butter and mix everything together with a spoon.
• Add uncooked oatmeal and mix well. You may need  to use your hands at this point (use disposable gloves)
• Flatten the mix in a dish.
• Chill in the fridge overnight (or minimum 2 hours) then cut into bars

Enjoy being healthy!

– M

xoxo

No-Bake Energy Bites

These bites are very simple to make. They’re made with healthy ingredients and the ultimate result is delicious!

Ingredients;

125g peanut butter
125g uncooked oatmeal (quick oats)
100g dried cranberries
1 semi ripe banana

Method;

Add oats, peanut butter and cranberries to a bowl.

Mix everything together.

Add banana – the binding ingredient, and mix well.

Chill in the fridge for 1 hour minimum or overnight.

Stay Healthy!

– M

xoxo

Met

Sweet Potato, Kale and Prawns

A quick gluten-free and healthy recipe for lunchtime or for those busy week-nights! Ingredients

• 2 tbsp olive oil
• ½ cup onion, diced
• Red pepper flakes, to taste
• 2 garlic cloves, minced
• 2 cups sweet potatoes, diced
• 3 Prawns
• 3 cups trimmed and coarsely chopped kale leaves
• Ground black pepper
• Salt

Instructions

1. In a saucepan, add the extra virgin olive oil over medium heat.
2. Add onions and red pepper flakes.
3. Cook until onions are soft and golden.
4. Add garlic and cook for about 30 seconds.
5. Add sweet potato and cook until soft. It is about 10-15mins. In case you need, add a cup of white wine to help steam the sweet potato.
6. Add prawns and cook for 2-3 minutes, or until they turn pink.
7. Turn the heat to low and add kale, stirring until wilted.
8. Season to taste with salt and pepper

Let me know what you think 🙂

– M

xoxo

Ranch Dip/Dressing

Originated from the United States this dip quickly became my favourite! It’s very easy to make just stick to your food processor and it’s done.

This recipe is gluten free and vegan.

Ingredients;

2 cups cashews – soaked overnight

½ cup fresh lemon juice

¼ cup fresh chives

3 tablespoons dried parsley

1 clove garlic

1 tablespoons onion powder

1 tablespoon salt

Method;

Strain the cashew nuts, add them to the other ingredients and blend.

Enjoy!

– M

xoxo

Hummus

Hummus originated in the Mediterranean region. It’s a healthy dip that goes well with a whole grain pita bread, whole grain tortilla chips or if you want to stay away from calories you may serve with some assorted vegetables. Some may also prefer to spread on sandwiches.

Hummus is protein-rich, fiber-filled and rich in folate and iron.  It is also free of cholesterol, trans-fats, hydrogenated oils, dairy, and high-fructose corn syrup. It is suitable for vegans, vegetarians and usually gluten free.

Here’s the recipe;

Ingredients;

400g can chickpeas, drained
1/4 to 1/2 teaspoon salt, to taste
1 medium cloves garlic, peeled
40ml lemon juice
40ml oil (I prefer olive oil)
40ml tahini
50ml water

Method;

Place all ingredients in a food processor and process on high speed until the ingredients are combined. Stop the machine and use a spatula to scrape down the side and base of the bowl. Process again until dip is smooth

Stay healthy and eat clean!

– M

xoxo

Two-Ingredient Cookies (Gluten Free)

Yes. It’s true. You can satisfy that sweet tooth of yours with only two ingredients and still staying healthy.

You only need a banana and a cup of oats and mix them together. I tend to add a handful of chocolate chips but you can add crushed walnut pieces or raisins to the mixture. Leave them for 15 minutes in the oven.

This is the final result.

Stay healthy!

– M

xoxo

The Two Ingredient Gluten Free Pancakes

The healthiest pancakes ever!

You only need a banana and two eggs.

Mash ripe banana well, add in whisk eggs.

Warm non stick or cast iron pan to medium, spray with oil (if you have a non-stick pan you won’t need any oil). Cook a small portion size pancakes 30 seconds on each side and serve.

Serve with maple or agave syrup

Enjoy!

– M

xoxo