CLEAN CARROT CAKE | BOLO DE CENOURA FIT | TORTA DE ZANAHORIA FIT

Carrot cake!

This récipe should not be that sweet, this is the interpretation of the carrot cake my mom use to cook for us as main course.

3 carrots grated 

1 cup oats 

1 tbsp shredded unsweetened coconut 

4 chopped almonds 

1 1/4 cup unsweetened almond milk

1 tbsp stevia 1 tsp ginger powder 

raisins (As much as you want)

Mix all ingredients until well coated. Oven bake for 20 minutes at 275•C  spray some coconut oil or olive in the baking dish.

Tip: press down and smooth the top before adding extra shredded coconut and honey! 

You can enjoy this cake as snack or main course accompanied with a salad.

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Bolo de cenoura! 

Esta receita não deve ser tão doce, esta é a minha interpretação do bolo de cenoura que minha mãe acostuma cozinhar para nós como prato principal.

3 cenouras raladas
1 xícara de aveia
1 1/4 de leite de amêndoa sem açúcar
1 colher de coco ralado sem açúcar
4 amêndoas picadas 

1 colher Estevia
1 colher de chá de gengibre em pó
Uvas passas

Misture bem os ingredientes. Leve ao forno por 20 minutos a 275 ºC num refratário untado com óleo de coco ou azeite.
Dica: pressione bem a mistura antes de adicionar uma cobertura de mel e coco ralado.

EAT MORE OATS | COME MAIS AVEIA | COME MAS AVENA

Although oats were familiar to me, used to relate them to baby food or for seniors. It never went through my mind eating oats in the morning. The truth is that oatmeal is not the most popular food for breakfast, and most of people do not know what they're missing, it is beyond versatile and also its commercial value is low, easy affordable for everyone.

Oatmeal is a powerful source of energy. It remains intact after the washing and roasting process, preserving their essential fiber and nutrients. It is also delicious served with fruit, honey, almond milk (or the milk of your choice), and as flour can replace wheat flour for baking.

WHY WE SHOULD EAT OATS DAILY?

• Low cholesterol : a cup of cooked oatmeal is the perfect way to start the day, is almost mandatory for people with heart and diabetic diseases. Contains a specific type of fiber known as beta -glucan , which levels the cholesterol. A daily serving of oatmeal lowers cholesterol from 8 to 23 %. Consuming foods rich in fiber such as oats, helps prevent heart disease.
• A study at Tufts University and published in The Journal of Nutrition confirms that oats contain antioxidants called Avenanthramides , which are only found in oats. These help to prevent free radicals from damaging LDL cholesterol , reducing the risk of cardiovascular disease.
• Oats contains manganese , selenium, phosphorus, fiber, magnesium, and zinc. Oats are also rich in carotenoids, tocols (vitamin E) and flavonoids.
• Oats have a higher fiber content. Fiber is necessary to keep your bowels on track. Oats are rich in soluble and insoluble fiber. Insoluble fiber does not dissolve in water. Is spongy and absorbs many times its own weight in liquid. This speeds up the passage through the gut, relieving constipation.
• Although oats do not contain gluten, sometimes may have traces because sometimes is grown in the same fields as wheat and barley, these crops can contaminate oats with gluten. Therefore, those who suffer from gluten intolerance should buy " gluten free", there are many brands with this specification in the package.
• Oatmeal makes you feel satisfied for longer, which helps control appetite and lose weight.
• It has been shown in scientific studies that oats regulates metabolism and improves performance when taken 45 minutes to 1 hour before practicing any exercise in moderate intensity.

Now,do you realize as we have underestimated oatmeal? It's time to bring it back to our food. 

Embora conhecesse a aveia, associava-a sempre com comida para bebé ou para idosos, nem me lembrava que existia. Não me passava pela mente comer aveia logo pela manhã. A verdade é que a aveia não é o alimento mais popular, mas acreditem, não sabem o que estão a perder, versatil na hora de cozinhar, além de ser acessível a qualquer bolso. 

A aveia é uma poderosa fonte de energia, permanece intacta após a lavagem e processo de torrefação. Assim, preservando a sua fibra e nutrientes essenciais. Torna-se deliciosa, quando acompanhada com frutas, mel, leite de amêndoa (ou qualquer outro da sua preferência).

Moida pode substituir a farinha tradicional, permintindo fazer bolos, queques, entre outros, igualando as farinhas refinadas, que tanto mal fazem à nossa saúde.

POR QUÊ COMER AVEIA DIARIAMENTE ?

COCONUT ALMOND MUGCAKE

The mugcake is an easy, quick and delicious alternative for your snacks. In less than 5 minutes of preparation, you can cook a delicious cake, also ideal for your pre and post workout because it is high in protein and carbohydrates. Remember that it is essential that we eat protein and carbs in every meal. Proteins are important to build and repair our muscles; carbohydrates in the other hand are energy packed, their composition allows quick synthesizing to transform into glucose (energy) needed in our day to day to improve our performance.

O mugcake é uma alternativa fácil, rápida e deliciosa para o lanche. Em menos de 5 minutos obtém-se um delicioso queque, também ideal para antes e / ou após o treino, pois é rico  em proteínas e carboidratos. Lembrem-se que é essencial que comamos proteínas e carboidratos em cada refeição ou lanche. As proteínas, pela sua parte, são importantes para desenvolver e reparar os músculos; os carboidratos são de fácil energia, pela sua composição são facilmente sintetizados e transformados em glicose (energia), necessária no nosso dia-a-dia e para obter um bom desempenho físico.

El mugcake es una alternativa fácil, rápida y deliciosa para tus snacks. En menos de 5 minutos de preparación obtienes un delicioso queque, ideal también para antes y/o después de entrenar, porque es alto en proteínas y carbohidratos. Recuerden que es primordial que comamos proteínas y carbos en cada una de las comidas / snack's del día. Las proteínas por su lado, son importantes para desarrollar y reparar nuestros músculos; los carbohidratos son energía fácil, su composición permite una sintetización rápida para transformarlos en glucosa (energía), necesaria en nuestro día día para un buen rendimiento físico.

ingredients / Ingredientes

2 mugcakes

• 1/2 cup oat flour | 1/2 taça de farinha de aveia | 1/2 pocillo de harina de avena

• 1/2 coconut flour | 1/2 farinha de coco | 1/2 harina de coco

• 1/2 almond flour | 1/2 farinha de amêndoa | 1/2 harina de almendra

• 3 tbsp stevia | 3 colheres de stevia | 3 cucharas de estevia

• Chopped almonds | amêndoas picadas | almendras picadas

• 1 egg | 1 ovo | 1 huevo

• 3 tbsp unsweetened cherry jam | 3 colheres de doce de cereja sem adição de açucar | 3 cucharadas de mermelada de cereza sin azucar

• 2 tbsp unsweetened almond milk | 2 colheres leite de amêndoa sem adição de açucar | 2 cucharadas de leche de almendras sin azucar.

• Vanilla extract | Extracto baunilha | extracto vainilla.

• Baking powder | Fermento em pó | Polvo de hornear.

PÃO DE BANANA E MORANGOS | PAN DE BANANO Y FRESAS

We think baking bread is something from another world! That requires skillS and practice in the kitchen, so we ended up rendering in the bakery of the corner to buy our daily bread. Definitely one of the most controversial food on the theme of healthy foods. There are cultures that can not live without it (listen well Portuguese people!), they can not start the day without bread. The truth is that the common bread is not healthy. I'll talk about the refined flours and their impact on food at another time, but the bread is: flour and sugar sometimes! Double Impact! 


One of the best ways is to do it at home, so we can control the ingredient and the result. Today I got a bomb recipe!  perfect for breakfast, afternoon snack before training or as dessert. Good, quick and easy!

ingredients: 

1 1/2 cup oat flour
1/2 cup chickpeas flour
2 eggs 
3 ripe bananas (the riper, the sweeter) 
3 tablespoons honey 
1/3 cup of natural brown sugar
1 sachet of natural stevia
1 teaspoon vanilla extract 
1/3 unsweetened almond milk  
5 strawberries or as much as you want
chopped almonds 
Sesame seeds and chia 
1/2 teaspoon of baking powder

Preparation: 

Mix the flour, baking powder, brown sugar and stevia. Add eggs and almond milk. Add bananas crushing them with a fork, chopped strawberries, honey and almonds. Mix well, leaving chunks of bananas. Use a bit of olive oil to prevent the mixture from sticking. 

Pour the mixture, add the seeds on top and take it to the oven to 160 º C for 55 minutes (check that it is cooked at the desired point). Let it cool and enjoy!

_________________________________________________PORTUGÊS_______
Achamos que fazer pão é algo de outro mundo! Que requer habilidade e prática na cozinha, por isso, acabamos por nos render à padaria da esquina para comprar o pão do dia a dia. Definitivamente um dos alimentos mais polêmicos no tema dos alimentos saudáveis. Há culturas que não podem viver sem ele (Aí Portugueses!!), não conseguem começar o dia sem o pão. A verdade é que o pão comum, não é saudável. Falarei sobre as farinhas refinadas e o seu impacto nos alimentos noutra altura, o pão é: farinha e às vezes açúcar! Duplo impacto! 

Uma das melhores maneiras é faze-lo em casa, assim temos a certeza dos ingredientes e o resultado final. Hoje tenho para vocês uma bomba doce de banana e morangos, perfeito para o pequeno-almoço, lanche da tarde antes do treino ou como sobremesa. Boa, fácil e rápida!

Ingredientes: 

1 1/2 xícara de farinha de aveia (se não tiver farinha, processar os flocos de aveia até obter a farinha) 

1/2 xícara de farinha de grão de bico 

2 ovos 

3 bananas maduras (quanto mais madura, mais doce) 

3 colheres de sopa de mel 

1/3 xícara de açúcar mascavado natural ou rapadura 

1 saqueta de stevia natural

1 colher de chá de essência de baunilha 

1/3 de leite de amêndoa sem adição de açúcar 

5 morangos ou quanto baste

Amêndoas picadas 

Sementes de sésamo e chia 

1/2 colher de chá de fermento em pó

ROLINHOS DE FRANGO E ESPINAFRES NO FORNO | POLLO CON ESPINACAS AL HORNO

Chicken is another great ally, especially the chicken breast, being drier and less greasy. Among the animal protein sources, is the healthiest . Also, very versatile, you can cook it in a lot of ways. This recipe is very easy, quick and tasty, perfect to share with the family.

O frango é outro grande aliado, sobretudo o peito de frango, por ser mais seco e menos gorduroso. Entre as fontes de proteína animal, é das melhores e mais saudáveis.  Mais uma vez, um alimento muito versátil, adaptasse muito bem à comida “clean”. Deixo aqui uma receita muito fácil, rápida e saborosa para partilhar em família.

El pollo es otro gran aliado, sobretodo la pechuga por ser mas seca y con menos grasa. Entre las fuentes de proteina animal es una de las mejores y de las mas saludables. Tambíen es un alimento muy versatil, adaptandose perefectamente al estilo de vida “clean”. Aqui les dejo una receta muy fácil, rápida y sabrosa para compartir en familia.

• CHICKEN ROLL STUFFED WITH SPINACH AND MUSHROOM AND ORANGE SAUCE

       Rollitos de pollo y espinacas al horno en salsa de champiñones y naranja

INGREDIENTS / Ingredientes:

2 Chicken breast / 2 peitos de frango inteiros ou filetes / 2 pechugas enteras o en filetes

Spinach / Espinafres / Espinacas

Basil / Manjericão / Albahaca

Cherry Tomato / Tomate cherry / Tomate cherry

Garlic /Alho / Ajo

Mushrooms / Cogumelos laminados / Champiñones laminados

Sea salt / Sal marinho / Sal marina

Pepper / Pimenta / Pimienta

Mustard seeds / Grão de mostarda / Granos de mostaza o mostaza pura

1 Orange / 1 laranja / 1 naranja

Olive oil / fio de azeite / 1 cucharadita de aceite de oliva

BANANA SAUTEED | BANANA GRELHADA

SNACK - BANANA TIME

Banana is one of my favorite fruits, it is tasty and very versatile. For anyone wanting to start eating "clean", the bananas are your best allies. Perfect to 
eat as "pre or post workout", are portable and easy to consume anytime. And when you are feeling like having a treat, banana is the perfect substitute for many foods. Let me give you a simple recipe with sauteed banana .. one of my favorites!

A banana é uma das minhas frutas favoritas, além de saborosa, é muito versátil. Para alguém com vontade de começar a comer “clean”, as bananas são as suas melhores aliadas. Perfeitas para comer como “pre ou post workout”, são portáveis e fáceis de consumir a qualquer hora. E na hora de cozinhar alguns gostinhos, doces, a banana faz de substituto para muitos alimentos. Deixo aqui uma receita simples com banana salteada..uma das minha favoritas!

El banano es una de mis frutas favoritas, además de delicioso, es una fruta muy versatil y perfecta para las personas que estan comenzando a cambiar su alimentación por una mucho mas saludable. Son completas para comerlas antes y después de la actividad física, se pueden llevar a todo lado y consumir en cualquier momento. También son excelente substitutos para la harina y el azucar a la hora de cocinar gusticos dulces. Aqui les dejo una receta super simple con banana salteada..una de mis favoritas!

Banana sauteed with cottage cheese
Banano salteado con queso

Ingredients / Ingredientes

1 banana /  1 banano (o plátano)

3 tbs cottage cheese / 3 colheres de requeijão baixo em gorduras/ 3 cucharadas de queso cottage bajo en grasa

4 chopped almonds / 4 amêndoas picadas / 4 almendras picadas

1 tsp of honey / 1 colher de chã de mel / 1 cucharadita de miel

LEITE: PREJUDICIAL PARA A SAÚDE | LA LECHE ES PERJUDICIAL PARA LA SALUD

DRINKING MILK IS UNHEALTHY?

LEITE: PREJUDICIAL PARA A SAÚDE

LA LECHE ES PERJUDICIAL PARA LA SALUD

Never been a fan of milk, my dairy diet was really poor and because of that I always thought I had lack of calcium in the bones as many people believe and stands for, because this is the image that society has imposed us, the television influence, the industry and its marketing. Milk was not my biggest concern, but if we talk about derivatives, There you got my weakness: cheese and yogurt. I used to have for breakfast yogurt ( the kind of yogurt they sell to you as being good for your metabolism) and yet always ended up with a swollen belly and belly sick. Initially, I did not know the cause of this was related to yogurt and milk, from all the unhealthy foods I used to eat, yogurt and milk was supposed to be healthy! But no!
When I changed my diet, when I started researching about milk, I decided I had to put them aside my diet and guess what? NEVER EVER AGAIN FEELING SICK! I want to share this information with you because unfortunately there is a lot of ignorance about what we eat. We have to take advantage of the information around the net, read and seek a better way of living, as I did. Less talk and more action! See below some of the reasons why you should not drink milk, (these studies are certified by experts!!).

1 ) No other animal drinks milk after weaning and even less of another kind: Cow's milk is for calves, as breast milk is for newborns. Children are the most affected by the excessive consumption of dairy products, are the most susceptible to respiratory allergies and dermatitis. This happens because milk has a mucogenic character, promoting the secretion of mucus, which facilitates the spread of germs. It also interferes on type I diabetes because of their high glycemic index. 2 ) Contrary to popular belief, milk consumption, rather than avoid, can cause osteoporosis, it can lead to a magnesium deficiency, and acidify the blood, causing the body to eliminate calcium from the bones, increasing loss thereof. How ? As in all animals, milk acidifies the PH of the body which in turn triggers a biological correction. Calcium is an excellent acid neutralizer and the biggest " organ " storage of calcium in the body are the bones. So, the same calcium our bones need to become strong is used to neutralize the effect of acidification of milk. Since calcium is extracted from the bones and excreted in the urine, the result is a surprising lack of calcium. 3 ) The milk neutralizes intestinal acids, important for the absorption of vitamins and minerals, besides favoring the fermentation of pathogens; 4 ) Milk cows are constantly pregnant, leading to large quantities of estrogen and progesterone, which can cause, for example, early puberty. 5 ) It was found that there is a close relationship between the consumption of dairy products (milk , butter, cheese , etc. . ) And several types of cancer , diabetes , osteoporosis , coronary heart disease and other problems associated with allergies and serious intolerances. Such as breast cancer and prostate cancer. This intimate relationship is explained by a greater amount in the body of a substance called insulin - I (IGF - I), which is in cow's milk. This substance can also be found in large quantities in the blood of normal individuals consuming milk.

But this is not the end of the world! Fortunately, there are many products available on the market that replace dairy with a highest percentage of calcium.. My favorite is unsweetened almond milk, not only because it is an alkaline food, but also because it is delicious and has a similar flavor to milk. I even cook with it! If almond milk is difficult to find, you can also try rice milk, soy or spelta. I suggest only use organic soy milk to ensure it is not made with genetically modified soybeans. There is also some controversy about the fermented soy products, so it should be consumed in moderation. 
Other calcium-rich foods are brussel sprouts, broccoli, sesame seeds, pumpkin, carrot, cauliflower, cabbage, beans, chickpeas, lentils, figs, oranges and raisins.

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Nunca fui fã de leite, mas sempre achei que tinha défice de cálcio nos ossos pela falta de consumo da mesma. Tal como muitos   (a maioria) acredita e defende, porque é esta a imagem que nos têm imposto na cabeça, a televisão, a industria e o seu marketing.

Leite,  não era o meu maior interesse, mas se falamos de derivados,  ai sim encontraram minha fraqueza, queijo e iogurte. No passado o meu café da manhã era composto por  um iogurte (daqueles que vende a marca com a mensagem de redução de barriga inchada e ajudar o metabolismo) e mesmo assim sempre ficava com a barriga inchada, dor de estômago e mal-estar. Inicialmente, eu não sabia que o que provocava tal mal estar era o iogurte e o  leite, porque de todos os alimentos não saudáveis que ingeria, este alimento era supostamente saudável! Mas não! quando eu mudei a minha alimentação , quando eu comecei a pesquisar este e outros alimentos, eu decidi que o tinha de colocar de lado da minha alimentação e adivinhem? REMÉDIO SANTO !

Quero compartilhar esta informação com vocês, porque infelizmente há muita ignorância sobre a comida que comemos, para de uma vez por todas tirar proveito desta revolução da informação para estudar, ler e procurar uma maneira melhor de viver. Mas menos conversa e mais ação!!. Deixo algumas das razões pelas quais  não se deveria beber leite, bem como alguns estudos comprovados para os que são mais cépticos..