Cuban rice is a typical dish we all had in Spain in our childhood, it consists in white rice with tomato sauce, a fried egg and fried banana. The day your mum promised you would have Cuban rice for lunch, was one of the best days ever, it’s one classic and favourite dish that made us sigh.

Last time I have it, was yeas, many years ago, you know, one of those dishes that get forgoten, probably for it’s simplicity. But a couple of days ago I lived one of those ‘aha!’ moments. I had barley in the fridge, a jar of peeled tomatoes in the cupboard and something did click in my head!! Cuban barley!! why not? So I prepare a delicious and easy tomato sauce with onions and basil, I mixed with cooked barley and a poached egg as the icing on the cake Not bad, don’t you think?

Barley is a wonderful cereal, super healthy, most known because it’s used to make beer, but it’s also used in many countries in soups or other traditional dishes. Here in Spain is not that common, although is the country number 1 producing it. Barley is loaded with vitamins and minerals, specially group B, K, potasium and magnesium. It helps with cholesterol and because is rich in soluble fiber it protects our instestins and helps with costipation. Thanks to its high levels of selenium, it makes your skin shine and elastic and protect us against free radicals.

What are you favourite childhood dish that you are still enjoying? I would love to see your photos if you try this recipe, so please, tag #healthyforkful on Instagram.

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Homemade tomato sauce

Course Main Course

Cuisine Healthy

Ingredients

• 400 g of tomato peeled or chopped in jar
• 1/2 onion
• Fresh basil
• Salt

Instructions

• Put olive oil in a pan over medium heat, add the onion very chopped. With the medium low heat we leave until completely poached.
• Add the chopped tomato, basil and salt, if we want this is the time to raise the fire a little more and so we accelerate the process. Once the tomato liquid has been absorbed, lower the heat, stir and let it do about 20 minutes, until it acquires the desired texture.

Barley with homemade tomato and poached egg

2-4 fresh eggs
a splash of apple cider vinegar or white vinegar
Water

For the poached egg

We put water to boil along with the vinegar and, when it reaches the boiling point, we remove the pan from the fire. We break an egg into a bowl or cup and introduce it into the hot water, allowing it to enter the container slowly. Then we slide the egg into the water and remove the bowl or cup.

Cover the pan and let the egg cook or poach for 3 minutes. After this time the clear will have already set and the yolk will be liquid. It is very important to use fresh eggs because the egg white is more compact and stays together.

We remove the poached egg with the help of a slotted spoon and serve it over the barley with tomato.

For barley with tomato
When the tomato is ready add the cooked barley, give a couple of turns to heat, add a few tablespoons of ground parmesan or nutritional yeast and serve with the poached egg.

The post Cuban Barley, a twist to the classic appeared first on Healthy Forkful.

Loved by some and hated by others, the endive is one of those ingredients that causes controversy and is that its flavor is quite characteristic and to that bitter taste of endive we owe its multitude of benefits.

There are several flavors offered by food, sweet, salty, spicy, astringent or bitter, all of them so varied and with specific properties. All have emotional connotations, we perceive the sweet as something pleasant while the bitter associate it with disgust, which is a pity because the bitter taste, specifically its active ingredients, has very important therapeutic properties.

The bitter taste is educated as we grow old. Our initial rejection is due to an adaptive question, most toxic substances have a bitter taste, hence our natural rejection, our body is simply preventing us from poisoning. The bitter taste is detected in the back of the tongue. As we have said, age is a long time ago, as we get older we are accepting better and more pure chocolate, more bitter, but with dosing and learning we could all benefit from the multitude of properties that have bitter-tasting vegetables.

Properties of bitter taste

• It acts on the hypothalamus, stimulating the appetite, so it is especially suitable for people with a lack of hunger or undernourished.
• Stimulate digestion because they potentiate the hormone that facilitates the digestion and absorption of nutrients. Causes the production of more bile and gastric and stomach juices. Thus the ingredients of bitter taste are especially good for people with difficult and heavy digestions.
• They have a detoxifying power. By stimulating the production of bile, it is in turn helping to digest and metabolize fats in the intestine and to eliminate unwanted microorganisms.
• It has a satiating power, hence bitter vegetables (chicory, arugula …) are used as a starter.
• Herbs and other bitter ingredients help fight candidiasis, parasites, rashes on the feet, tumors, and help decongest the lungs.

Bitter vegetables are rich in nutrients, highlighting vitamin A, C and K and minerals such as calcium, potassium and magnesium. They are rich in fiber and low in fat.

Although in spite of all their properties, they have very powerful principles so it is better to take them in small quantities daily, and if you are an anemic person better in moderation.

There are many ingredients that have bitter principles, the endive, arugula and dandelion are perhaps the best known, but celery, kale, cacao, olives, chicory, artichokes, zucchini, grapefruit, dill, chard or turmeric also they have them.

Today’s recipe is simple and ideal to be introduced little by little to this flavor. It perfectly combines the bitterness of the endive with the sweetness of the mustard and the pear, which if we make it on the grill we will give it a deeper touch.

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Endive with Parmesan, Grilled Pears and Mustard Dressing

Delicious and light salad perfect as a first course or companion of a principal. It is an ideal way to begin to familiarize ourselves with the bitter taste so characteristic and beneficial of the endive.

Course Salad

Cuisine Healthy

Prep Time 10 minutes minutes

Cook Time 5 minutes minutes

Total Time 15 minutes minutes

Servings 2 people

Ingredients

• 2 endives if possible of different color to make the dish more attractive
• 1 pear cut into sheets not too thin but not too thick
• 25 grams grated parmesan or cut into thin strips
• 1 handful hazelnuts toasted and chopped

For seasoning

• 1/2 teaspoon old mustard or grain
• 2 tablespoons extra virgin olive oil
• 1 teaspoon lemon juice or apple cider vinegar
• Salt
• freshly ground black pepper

Instructions

• We will start roasting the pear. Heat a grill over medium-high heat, when hot add the pear slices and roast until it is marked, no more than one minute per side. Remove and reserve on a plate
• For the dressing, we will put all the ingredients in a bowl and mix well until they are all combined.
• Then we will deflame the endive, put it on a plate and add the chopped hazelnuts, the cut parmesan and the roasted pears. We serve with the dressing.

The post The Healthy Secrets of Bitter Taste | Endives with Parmesan, Grilled Pears and Mustard Dressing appeared first on Healthy Forkful.

Beginning of October, beginning of the week and World Vegetarianism day. Today is October 1st and begins a month dedicated to raising awareness of the importance of increasing the consumption of plant-based foods.

Last year we already talked about the subject in two extensive posts, the benefits of eating more vegetables, fruits, legumes or cereals and the key nutrients that you have to keep in mind when you make a transition to a vegetarian diet.

Today I wanted to give you some simple tips, but effective, that will serve for all those who want to eat more foods of plant origin:

1. Eliminate processed foods, especially meat

The first thing you need to do is start limiting your intake of processed foods and meat. This may not be easy since most of these foods have a high content of artificial sugar, fructose syrup, sodium and other chemical additives. Your body may want these things at the beginning, so be careful.

2. Know your plants.

Today there are many vegetables and fruits on the market, but some are more popular than others. Find out about different vegetables and fruits that you may not know much about to expand your horizons. Knowing how to prepare them properly also helps, especially if you thought you did not like a particular vegetable, preparing it in a new way could change your opinion.

3. Start adding more plant foods.

Start incorporating plant foods into your daily meals. You can also start eating fruit as a snack instead of chips and cookies. By gradually adding plant-based foods to your diet, you will get your body and mind accustomed.

4. Start cultivating your own plants

Consider starting a garden. Before planting anything, it would be better to start working the land to help loosen the soil and prepare it for gardening. Once this is done, you can start planting your vegetables and make sure you follow the instructions included in the package. Growing and harvesting your own food makes vegetables more available and you will also know that they are free of chemicals.

And to divulge how delicious are the vegetables, the stews with vegetables or the vegetarian burgers, I can not think of a better way than to make a small compilation of the most visited vegetarian recipes on the blog

The post Vegetarian Month: How to eat more plant-based foods appeared first on Healthy Forkful.

How many times have you sworn that you do not like vegetables? Do your children refuse to eat broccoli or anything green? It can be frustrating, for both, the chef who has worked hard to create a delicious and nutritious dinner and the dish end up rejected because the eater does not like vegetables, as for those who know, they should eat more vegetables because they are indispensable for a balanced and healthy diet, but they think that they do not like them.

I find this situation among my clients quite often, many, do not know what to do to make their children eat more veggies or even themselves. Many times it is because they are not used to have veggies in the house when they were kids, other times, it’s because they don’t know how to cook them.

As I always say, it’s a matter of re-educating the palate, little by little, small bites at a time, do not pretend to eat a whole bowl of broccoli, and love it, from day 1, because this will rarely happen. For don’t worry, I few small tricks that will help make vegetables more attractive and will make even the most stubborn to begin enjoying them and even love them.

1. Mix the veggies within other dishes

If a bowl of steamed chard does not appeal to you, then do not start with a bowl of chard! What you can do and you will find more desirable, is to add a handful of cooked chard to your pasta dish, serve it with a tasty sauce like a tomato sauce, grated cheese, so the chard will become a small part of a delicious food.

2. Play with flavors

I always say, herbs, spices, sauces are an essential part of cooking and can make the taste of a dish totally different, specially when we talk about vegetables. If you are thinking that you do not like Brussels sprouts, try to season them with a splash of balsamic vinegar, or spend a few minutes with olive oil and salt, then serve them with basil, chives or chopped parsley or try to serve them with a Peanut sauce to add an explosion of flavor.

3. Try different cooking methods

For me, this is the key, it is not the same to eat over-boiled broccoli, that raw in the form of couscous, the taste and texture are totally different. Therefore, if you were made to eat mushy tomatoes as a child and now you can not even think about them or maybe the raw kale is not your thing, try different methods of cooking them, as they will provide you with different flavors and textures of the vegetables. Sautéing green leafy vegetables like chard or kale make them tender and tender, while roasting vegetables such as Brussels sprouts or cauliflower gives them a delicious and crunchy texture that you can not get when you boil them or steam them, and also brings out the sweet side of these vegetables.

4. Experiment with sweet flavors

Although we are used to eating them as a salty options, a lot of vegetables match perfectly with sweet flavors. Add cinnamon or maple syrup to certain vegetables (it goes great with carrots and pumpkin) will increase the intake of vegetables in addition to satisfying your sweeter side.

5. Be creative

Vegetables can often be amazing substitutes for other ingredients such as flour or meat in classics such as pizza, pasta or hamburgers. Using them in this way will allow you to eat more vegetables while you do not even realize they are there. Try making an eggplant lasagne or a cauliflower burger.

As I always say, it’s a matter of re-educating the palate, step by step you’ll dislike less and when you least expect it, you’ll be worshiping them!

What tricks do you use to eat more vegetables? Share your experiences in the comments below, I’m sure they are fun and we all can learn from each other

The post How to eat more veggies even when you hate them appeared first on Healthy Forkful.

In recent decades there has been much talk about low-carbohydrate diets, but the diet that has maintained its reputation from generation to generation and which is receiving special attention today is undoubtedly the Ketogenic Diet. This nutritional plan is far from being a lightning diet and has been practiced since the 1920s, when doctors began using it with sick, obese and epileptic patients.

WHAT IS THE CETOGENIC DIET?

It is a diet very low in carbohydrates and high in fat that has been shown to be beneficial to lose weight in a stable manner, increase energy and promote cognitive health and hormonal balance. It also helps reduce risk factors for chronic diseases such as hyperglycemia, hypertension and hypertriglyceridemia (excess triglycerides in the blood).

With the ketogenic diet, the body enters a metabolic state of ketosis:

• The immediate source of energy (the glucose of carbohydrates) is drastically reduced.
• The body needs to find alternative sources of energy.
• It starts to burn more fat and produce higher amounts of ketones (small molecules that contribute to energy metabolism).

To get the body into the metabolic state of ketosis and keep it that way while producing ketones for a constant energy supply, it is necessary that at least 70-75% of the daily calories come from high-fat foods (5% carbs and 25% proteins). By not having carbohydrates or glucose, the body depends on the fat it gets from your diet, as well as body fat, which translates into rapid and stable weight loss.

What do you eat in Ketogenic Diet

Most ketogenic diets include a high amount of high-fat foods such as red meat, chicken, fatty fish, poultry, eggs, butter, cream, cheese, coconut oil, yogurts, nuts, seeds, oils, avocados, and very small amounts of low-carbohydrate vegetables like dark leafy greens, onions, peppers, etc.

What you won’t see in a ketogenic diet is pasta, bread, porridge, oatmeal, pancakes, fruits, lots of vegetables (!), legumes, root vegetables — basically so many of the foods we know are good for longevity, digestive health, and keep our microbiome healthy.

Who should follow a Ketogenic Diet?

The ketogenic diet was originally created and studied to treat patients with epilepsy. Researchers observed fasting’s antiseizure properties. For most people interested in trying a ketogenic diet could be used in the short-term, and for primary goals of weight loss, mental clarity, and a possible boost in energy. There isn’t enough research yet to determine if the ketogenic diet should be used for the long-term, and what effects it can have on the body over extended time.

It is not recommended (especially without the follow-up of a professional) for people with a history of diabetes, liver and kidney diseases, eating disorders and genetic defects that interfere with the absorption of fat. Likewise, pregnant women or those who are breastfeeding should also avoid following this diet.

My Opinion

You already know I’m not big fan of diets, specially when there aren’t many researches about how it affect us in the long term. There are some studies saying how good it can be in short periods of time, but by now you know my phylosophy, which emphasizes the power of whole ingredients like vegetables, fruits, nuts, legumes, and seeds for their benefits to the body. I love my healthy fats and definitely have them at each meal in order to help my body absorb fat-soluble vitamins like A, D, E, and K — but I also enjoy my greens, enjoying big salads, smoothies, and fruit.

There currently isn’t enough research on the side effects of a long-term ketogenic diet to make a science-based decision to practice the diet for an extended period of time.

Note

If you want to try the ketogenic diet, it’s important to get adviced from a Registered Dietitian to ensure that your body and current health level will benefit from such a drastic change to a standard diet. This can give you the peace of mind that you’re making an informed, smart decision about your health or weight loss goals too.

Have you been curious about the ketogenic diet, have you tried it? I’d love to hear from you in the comments below. Connect with HF on Instagram, too, by tagging @healthyforkful and #healthyforkful.

The post Ketogenic Diet: everything you should know appeared first on Healthy Forkful.

Healthy Birthday Cake, because following a healthy lifestyle doesn’t mean to give up delicious cakes, and even less if it’s your birthday!!

Taking care of yourself is not just eating healthy. It’s also about mindset, about sharing food, living the moment and enjoy a fulfilled life!

Many people who start quitting sugar, leaving refined foods, and eating healthy… are afraid to have a bit of a cake, even if it’s healthy sugared cake; or to enjoy a dinner with their friends, they believe if they do, they have failed to themselves… My biggest advice is just don’t punish yourself, go with it and don’t make a big deal about it, you can move fon from it. It’s important to understand that life is about balance! You shouldn’t be afraid, a bite of something that you won’t consider in your daily healthy life is not going to ruin your habits, your new life philosophy. Tomorrow will be a new day and you can keep up with your healthy routine. You can perfectly enjoy your nephew’s birthday cake and still be healthy! The enjoyment of the party, your nephew excitement… all those moments also nourish you!

80/20 is a ratio that I really love. Fill your plate with antioxidant-rich wholefoods 80% of the time, and enjoy your favourite, slightly less nutritious foods for the remaining 20%.

This birthday cake is made with whole and delicious nutrient dense ingredients. Happy eggs, unsweetened almond milk, wholemeal spelt flour, fresh strawberries, vanilla, rich mascarpone, Greek yogurt and yes some sugar as well, coconut sugar for the sponge and maple syrup in the frosting, but really tiny amounts if you compare with a traditional cake recipe or the store-bought ones. We could say this healthy birthday cake falls somewhere in between that 80%-20%, having more weight in the 80% side.

Who wouldn’t want a bite of it? This cake nourish you and even more important, provides happiness to your soul!!!

POSSIBLE VARIATIONS

Want to customize this healthy birthday cake recipe?  Feel free to…

Use a different type of flour: you could use oat flour or wholewheat flour instead of spelt flour. 

Use a xilitol instead of coconut sugar: xilitol is a natural sugar from the birch tree, it’s an excelent option for diabetics because it’s affects much less the blood sugar than the white sugar. Check the package to convert the amount, because it’s much sweeter. 

Use any fruit you like: I’ve used strawberries but you could use blueberries, raspberries, a mix of berries or diced apples or pears for example.

Make a big cake or tiny cakes: with this amount you can bake a 22cm cake or make two/three tiny cakes. For this last option, I use to bake the sponge in a flat tray and then cut tiny circles with a glass.

MORE FAVORITE CAKE RECIPES

If you look for more ideas of delicious and healthy cakes, check:

• this incredible chocolate and beetroot cake
• the Carrot Cake in it’s healthier version,
• this two colour celebration cake.

 

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Healthy Birthday Cake

Delicious and healthy birthday cake made with whole ingredients that will nourish your body and your mind.

Course Dessert

Cuisine Vegetarian

Prep Time 40 minutes minutes

Cook Time 20 minutes minutes

Total Time 1 hour hour

Servings 8 people

Ingredients

For the sponge

• 110 ml extra virgin olive oil or coconut oil
• 90 gr coconut sugar
• 1/2 tablespoon vanilla extract
• 2 free-range eggs
• 150 grams wholemeal spelt flour
• 30 grams ground almonds
• 1/2 tablespoon baking powder
• 1 pinch cream of tartar or few drops of lemon juice
• 125 ml almond milk or any other milk

For the frosting

• 500 grams mascarpone
• 180 ml Greek natural yogurt o skyr (super thick yogurt high in protein)
• 2 tablespoons maple syrup
• 1 teaspoon vanilla powder
• 100 grams strawberries finely chopped

For decoration

• berries fresh or frozen
• fresh strawberries

Instructions

For the sponge

• Preheat the oven to 180ºC. Line a 23*30cm oven tray with parchment paper.
• In a big bowl beat the eggs, coconut sugar, vanilla and oil until smooth.

  In a different bowl, mix spelt flour, ground almonds, baking powder and cream of tartar. Gently fold it through the egg mixture.
• Add almond milk and mix gently.
• Pour the mixture into the prepared oven tray and bake for 20-30 minutes. Once cooked, remove from the oven and let it cool completely.

For the frosting

• Meanwhile prepare the frosting by stiring the mascarpone with a spatula until smooth. Add yogurt, maple and vanilla and stir until smooth.
• Take one third of the mixture into a different bowl and add the strawberries.
• Reserve both bowls into the fridge and let them set.

Assembling the cake

• Take the sponge and cut 6*8,5cm circles with a cookie cutter or a glass.

  Place one circle onto a serving plate. Scoop about 2 large tablespoons of the strawberry mascarpone mixture into the middle on the circle and smooth out to the edges.
• Add a secon circle and repeat the previous step. 
• Top with a thrid circle. Spredd vanilla mascarpone around and on top of the cake smoothing with a palette knife. Decorate with strawberry and berries.
  
• Make the same proccess with the other 3 circles. You will get two tine covered cakes.

Notes

This recipe makes 2*8,5cm cakes.

You could get a two layer cake of 22cm diameter by dividing the sponge mixture between two 22cm cake tins and baking them for 40 minutes aprox. When it's time to build it, place the strawberry mascarpone in between the layers and cover with the plain vanilla mascarpone.

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The post Healthy Birthday Cake appeared first on Healthy Forkful.

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Today we celebrate International Women’s Day. We recognize and honor the fight that started more than 200 years ago, in 1911, the fight for gender parity.

The gender parity hasn’t happened and won’t happen overnight, but thanks to our progress, fights and battles, we are making positive changes and gains day by day. We all need to keep it up and we all can play a purposeful part in pressing for gender parity, so do what you can to truly make a positive difference for women.

There are millions of women out there who fight for their dreams achieving their maximum potential, jumping out their comfort zone. I actually believe that a life lived without fear is a life of authenticity and fulfillment. Don’t be afraid of crowding out!

How to live your life with open heart and without fear

Your body is part of your expression

Be fearless in your body and don’t allow yourself to hate any part. Use your entirely body, it’s perfect and strong.

Don’t be ashamed of your passions

Have you ever feel we all end up looking  exactly the same? like we don’t have our own personality? Don’t be embarrassed about your interests, thoughts and likings. Don’t try to just please others. Shine, you are worthwhile!

Trust in yourself

When in doubt about your own abilities, think you are right on time. Trust yourself and the universe, because everything around you is in divine timing.

Understand friendship

Not every friend will stay in your life forever, it’s sad but that’s ok. Be open to make new friends and share yourself with new people. We are all strangers at the beginning.

Share your thoughts and emotions

Some probably will disagree with you and you with others, but don’t be afraid to show your unique voice.

You are beautiful

Don’t waste your precious life trying to convince yourself that you are beautiful and powerful, don’t compare with others and don’t feel you are unworthy. YOU ARE JUST WONDERFUL AS YOU ARE!!

It’s them, not you

Everyone has their own fights and conflicts. When someone says nasty things that make your feel insecure or less-than, it’s a manifestation of their own pain. You are just in their way and it doesn’t really have to do with you. Don’t accept their judgments as facts, just forgive them and know it’s not you!

The silent treatment

To ignore your fears is the best way to keep them from getting the best of you. Make a conscious effort to stop playing and feeding into that inner voice. Say to yourself ‘I am good for this and that, and I do deserve it!’

The post International Women’s Day | Fight Your Fears appeared first on Healthy Forkful.

Have you ever wonder why young children have such lovely shiny hair and smooth skin? Have you thought why your skin gets saggy and less bright? Or why as we age we suffer more joint pain?

Collagen is the secret!!

Collagen has gain popularity in the health and wellness world, and like I predicted, is being one of the hottest topic lately.

It is a protein found exclusively in animals. It is responsable for holding us together, being the ‘glue’ that holds our bones, ligaments and tendons in place. Also it is crucial for skin’s elasticity, our gut health or even for our metabolism.

Glow

As commented before, collagen can improve skin elasticity, firmness and even can prevent wrinkles. It also have benefits on hair and nails health because of its high-protein and amino acid content.

Placebo-controlled studies have found that 2,5-5 grams of collagen hydrolysate used daily can significantly improve skin elasticity, moisture and skin roughness.

Painless Joints

Collagen is the most abundant protein found in our bodies, about 30-40%, and it allows us to move without pain from our bones rubbing against one other or against joints. researchers at Harvard found that supplementing with collagen helped patients suffering from rheumatoid arthritis and orteoarthritis.

Happy Gut

Studies show how collagen can potentially heal a compromised digestive tract. It helps form connective tissue and seals and heals the protective lining of the gastrointestinal tract. Boosting the collagen intake can help treat leaky gut syndrome, IBS, acid reflux and Crohn’s disease.

Collagen Production

When we are young, we have an abundance of collagen in our body, that’s why babies have such a beautiful soft-smooth skin or they are so flexible. As we age, collagen production naturally declines, and we’ll notice it physically: looser skin, more wrinkles and joint pains.

But there are many other things that can compromise the production of collagen. Excess sugars, smoking or drinking may decrease the synthesis of collagen.

How can I boost the production of collagen?

Collagen supplements are becoming more popular day by day and widely available. Although I would recommend you to boost the intake throw a good diet, if you end up choosing supplementation, remember these products aren’t regulated, so do your research and choose one of high quality.

If you rather prefer opt to have a diet rich in anti-inflammatory foods, adequate protein and a variety of nutrients:

Bone Broth

Our grandparents use to eat every part of the animal, from skin, tendons and ligaments, all collagen-rich parts that we don’t really fancy today. But don’t worry, we could enjoy delicious and healing bone broth.

Bone broth is super comforting and contains cell-energizing nutrients. The recipe below is one of my staple magic one, a simple but healthy broth made with free range chicken and organic ham with lot’s of veggies. It takes quite long to make, so save time making a big batch, it freeze beautifully.

Vitamin C

Vitamin C is essential for the synthesis of collagen. Vitamin C is a water-soluble vitamin that must be acquired through diet because our bodies can not produce.

Because we need collagen and collagen needs vitamin C to be formed, we must consume enough ingredients rich in vitamin C.

Keep focus on berries, red peppers, broccoli, oranges, lemon and kiwi. And I wonder, why not have a delicious and decadent berry drink every morning? Check for the recipe bellow, it is made with hibiscus and berry tea, straberries, raspberries and yogurt. It will brighten our mornings and also our skin!

Copper and Iron

Sesame seeds, tempeh, lentils, cashews, beans and tofu are also great sources of copper and iron. These minerals take a direct role in collagen production and its structure

Dark Green Veggies

Spinach, cabbage, asparagus, sprouts, kale, all leafy greens are packed with antioxidant and are high in collagen producing agents.You need 10mg to get results, so you would need 100g of spinach or 50 grams of kale. They help to strengthen the body’s ability to manufacture collagen and to utilize the protein effectively.

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Berry Smoothie

Course Drinks

Prep Time 5 minutes minutes

Total Time 5 minutes minutes

Servings 2 people

Ingredients

• 250 ml Hibiscus-Berry Tea chilled
• 150 grams strawberries frozen
• 100 grams raspberries frozen
• 1 teaspoon raw honey optional
• 125 ml Greek or Coconut Yogurt

Instructions

• Combine chilled tea with strawberries, raspberries, honey and yogurt into a high speed blender.
• Blend until creamy and smooth.
• Divide between two glasses and serve it.

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Bone Broth

Course Drinks, Soup

Prep Time 5 minutes minutes

Cook Time 3 hours hours

Total Time 3 hours hours 5 minutes minutes

Ingredients

• 500 grams chicken legs
• 400 grams ham boned
• 3 litres natural water
• 1 carrot peeled
• 1 onion peeled and halved
• 1 leek sliced
• 1 stalk celery sliced
• 1 bunch parsley stalks
• 2 bay leaves

Instructions

• Place all ingredients into a big pot. Fill with natural water and place over a medium heat.
• Bring to boil, then reduce to a low simmer. Cover the pot partially and leave it simmer for a minimum of 3-4 hours (the more the better).
• Skim the broth regularly to remove any surface fat and scum. Add more water if necessary.
• Strain the bone broth through a sieve. Discard the solids.
• Refrigerate overnight and remove all the excess fat that solidifies over the top.
• Heat the broth over a stove and enjoy it like this or use it as a base of your soups or sauces.

The post All About Collagen appeared first on Healthy Forkful.

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I admit it, I could eat all they long. I love food, all about it, the story behind, the science of it, the texture, the different flavours, the colours, the feelings it transmit me…

I’ve always been a snacker, I tend to eat small portions many times a day. If you see me you would say I’m always ruminating. And there is not a problem about it, if you do it consciously and enjoy it.

The problem comes when we have a bad relationship with food, when we use food to hide, to compensate unbalance in our life, as an answer to anxiety…

Many clients come to me lamenting that they are always hungry even they have ‘proper’ meals. If you feel the need to constantly snack between meals, it’s probably linked to how and what you are eating for breakfast, lunch and dinner.

WHY ARE YOU ALWAYS HUNGRY?

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You don’t drink enough water

When your body is dehydrated, often mistakes thirst for hunger. So have a big glass of water net time you feel like snacking and see what happens!

You are not eating enough protein

Doesn’t matter if it is plant-based or comes from a sustainable organic animal source. There are studies showing that people who consume a higher amount of protein during the day, report feeling fuller for longer and having fewer thoughts about food in general.

You don’t eat enough healthy fats

Healthy fat (avocado, coconut oil, olive oil and nuts) keeps you satisfied and satiated because takes longer for your stomach to digest it.

Also if you are one of those choosing low-fat options, you must know that those products are often filled with sugar. Fat gives taste and because it is taken out, they use sugar to make up for that lack of taste. So please, ditch those low-fat products for full fat versions, they are more energy-dense so you will only consume a small amount to feel satisfied!

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You are eating too much sugar

When you consume high sugar foods, your brain is not able to say stop. Decrease the production of leptin (the hormone that makes you feel full) and increase the production of ghreling (the hormone that tells your brain you’re hungry).

You don’t practice mindful eating

Make the eating moment a ritual, not tv, not mobile, without technological distractions. Imagine your are in a quiz show and have to describe with all details what you are eating. Think about what is behind the food, the singular ingredients, the people who collect it, the sun that make it grow, how it has been cooked, the colours, the smell, the texture… Practice the slow food movement!

Any of these reasons sound familiar? Please, leave a comment below, I would love to know your thoughts about the subject.

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Few weeks ago there was a small revolution over Spain when a mum, and nutritionist, tweeted ‘My son doesn’t know what a cookie is. He is happy eating chickpeas for breakfast’. Critics and supporters expressed their opinion all over Internet, more than a thousand comments, retweets, and more than three thousand likes. Even one of the main newspapers wrote an article about it.

I don’t like to judge anyone. Even more, when I don’t have kids. The truth is that I would probably let my kids to know what a cookie is, the difference between a good cookie and a bad cookie and the pros and cons of them. But I also would let my kids have chickpeas for breakfast if that makes them happy.

I actually have already eaten chickpeas for breakfast-brunch. The first time was few months ago, and I have to say the photo on Instagram was quiet popular . Because, isn’t chickpeas a delicious and healthy protein-carb option? And like any nutritionist would say, our meals (brekkie included) should consist on healthy fats, lean protein and complex carbs. So it doesn’t matter if it’s for breakfast, lunch or dinner go for chickpeas whenever you want!

This avocado on toast topped with dukkah chickpeas is a super top breakfast, fancy, delicious and fullfilling. You will feel like being in the best brunch spot of town but better, in your pyjamas!

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Avocado on Toast with Dukkah Chickpeas

Delicious and superb breakfast option

Course Breakfast, brun

Prep Time 10 minutes minutes

Cook Time 5 minutes minutes

Total Time 15 minutes minutes

Servings 2 people

Ingredients

• 2-4 slices sourdough bread
• 1 riped avocado
• 2 tablespoons sour cream or cream cheese
• 150-200 grams dukkah chickpeas* see recipe below
• a handful sprouts
• 1/2 lemon juiced
• salt
• black pepper

Instructions

• Toast the bread.
• Slice avocado and mash it on the toast. Spread the sour cream or cream cheese over the avocado.

  Sprinkle with a bit of lemon juice and season.

  Top with dukkah chickpeas and sprouts.
• Serve immediatly

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Dukkah Chickpeas

Makes enough for the toast plus extra for snacking

Course Snack

Prep Time 5 minutes minutes

Cook Time 30 minutes minutes

Total Time 35 minutes minutes

Servings 1 big bowl

Ingredients

• 350 grams chickpeas cooked
• 2 tablespoons extra virgin olive oil
• 3 tablespoons dukkah (homemade or store-bought)

For the dukkah (makes a small jar, keep in the fridge)

• 70 grams roasted hazelnuts
• 2 tablespoons sunflower seeds
• 1 teaspoon fennel seeds
• 1 tablespoon cumin seeds
• 3 tablespoons coriander seeds
• 1 tablespoons sesame seeds
• a pinch coarse salt
• 1 teaspoon paprika

Instructions

• Preheat the oven to 160ºC. Line a baking tray with parchment paper.
• To make the dukkah, toast seeds in a small pan over médium heat for 2-3 minutes until fragant, be careful not to burn them. In a food processor blend hazelnuts, all the toasted seeds, a pinch of salt and paprika until ground.
• For the dukkah chickpeas. Place chickpeas in a colander to drain for a few minutes. Mix with 3 tablespoons of the dukkah and the olive oil. spread evenly on a baking tray and bake for 20-30 minutes until golden, stiring them from time to time.

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