Raspberry Kiwi Smoothie

One more month passed by... Man, it was changing April! Rain, hail, sun and temperatures below 0. All in all - a period when "when-will-the-summer-finally-come?" question was theme of each day. People got exhausted from lack of sun and surplus of rain. A wish to stay in bed under warm blanket almost overcame myself. But I survived. Now back on track I am happy to share a lot of new recipes with you.  And since today we have  eventually a sunny warm day I want to emphasise it with a bright smoothie recipe.

Ingredients:

yields 2 portions

4 kiwi

1 cup raspberries (frozen or fresh)

4 bananas

0.5 cup water

Smoothies are full of vitamins and fibre, therefore make a perfect alternative to sugary sparkling drinks, lemonades and juices. As you know, the latter only cause a sugar spike and therefore it is much healthier to consume fruits with flesh. Smoothies can also make a wonderful colourful breakfast. In other words, it is SMOOTHIE TIME! I hope you've already tried Vitamin Boost Smoothie because today we have a perfect combination of kiwis, banana and raspberries. Sweet, sour, full of vitamin C, Е, РР, А, В1, В2, В3, В6, takes your stress away and boosts your metabolism. 

In a smoothie maker mix 2 bananas, 4 kiwis and 1/4 cup water. Blend thoroughly and pour equally into the glasses. Then combine raspberries, rest of the water and bananas. Mix and carefully pour over the first layer. Easy, right?

I decorated them with wonderful flowers and how did you serve yours? 

Share your posts with hash tag #gourmetbalance on Instagram. Check my profile here and enjoy May!!!

Baked Cinnamon Apples with Ricotta filling and Dried Plums

Finally the last weekend it warm in Hamburg!!!! On Saturday we even opened a Grill season in the park nearby and it was amazing. We grilled our favourite squids as in the recipe here. And also made mackerel as in the easy recipe here. This method is suitable for any type of fish you like. An tastes sooooo good. This week though the weather changed day by day to a rainy changeable one. These are the days when you wake up from the sun rays creeping into your window, happily take your sun glasses and on your way to bus stop realise that it starts raining and gets really dark. Then approximately 5 times a day you observe the same phenomenon. "Hello April!" - in other words. 

The changes in the weather also inspired me to make a change in my nutrition. This week I live without meat. And I have to say that I feel myself perfectly good. I am not saying that I am getting vegan. No! But a little break from time to time is needed. Besides, fish did a good job this week for me. 

As you remember from my autumn posts about "I quit sugar" our bodies are able to live without processed food, empty calories from sugar and other harmful ingredients. So as summer is coming let us try again. Sugar free life brings much more benefits!!! Usually with hiden sugar from processed food we consume around 25 and more tea spoons of sugar daily. Did you know that American Heart Assosiation recommends women to consume maximum 6 tsp of sugar (24g), men - 9 tsp (36g) and children - 3 tsp (12g)? So grab your friend, partner, colleague and take the challenge. Are you with me?

Let us start from limiting sugar in the first week. Try to avoid adding sugar to coffee, tea and food. OR at least reduce the amout of it in comparison to your regular intake. For more recipes and inspiration see also Home made peanut butter and other healthy sugar free recipes and Wholewheat Banana-Date Bread with Walnuts. And here is one more recipe to make your detox time a big pleasure.

Ingredients:
5 medium apples
5 dried plums
1 tbsp honey or agave syrup
1/2 tsp ground cinnamon
1 cup ricotta cheese (250g)
1/3 tsp vanilla seeds
allspice for decorating

Preheat the oven to 180C. Accurately cut off the apple tops. Using a potato peeler cut out the core scooping out all the seeds. Sprinkle the apples with cinnamon. Into each of them push one dried plum. Place the apples in a baking pan or form. Place the apple tops on the apples. Bake for 20-30 minutes. Baking time depends on the size of apples. Check them from time to time not to overbake. From outside they should become shiny and a bit soft. Do not overbake.

Meanwhile place the ricotta cheese and 1 tablespoon of honey or agave syrup and vanilla into a small bowl. Mix well.

Once the apples are done, remove them from the oven and let them cool for a few minutes. 

Then open the lids and fill the center of each apple with ricotta cheese filling. Sprinkle the apples with allspice and couple drops of agave syrup.

Place the apple tops back on the apples and serve. 

And what is your favorite sugar free recipe? 

How much sugar do you consume daily? 

How long can you keep your nutrition plan sugar free?

Let me know in the comments below.

Pear and almond tart: Sugarfree recipe

Hurra! I am happy to finalise 8-week Detox "I quit sugar" and give you my feedback. I have to say that it is quite challenging to follow this programme in the cold time of the year because our bodies are willing to gain weight before winter and our hands are unwittingly reaching out for another piece of chocolate.

Therefore I started the first week very smoothly. I still ate some fruit, excluded only the sweetest: bananas and grapes. No added sugar was not a problem for me. I anyway don't add sugar into my coffee or tea, can live without sweets and creamy cakes. What was really hard for me was to exclude dried and fresh fruit. But I managed at least to reduce them. So everything is manageable. Believe me! If I was really starving for something sweet one apple served a good source of needed energy. Or a little piece of dark chocolate (80% cocoa and higher) rescued me. During this period I educated my attitude to sugar. I really think twice before I now eat another piece of chocolate or sweet. I ask myself: "Do I really want it?" And the answer in most of the cases is: "No!". I am not sugar-addicted and my body can live happily without it. Or let's say - with reduced amount of it. I am not pretending to follow a sugar free nutrition plan. This is not my intention. The only thing I want you to understand is that our possibilities are unlimited. And we can always try something new. But we have to stay reasonable. To avoid added sugar is definitely possible and you can see that from my recipes. One of it I want to share with you today. I baked it some time ago and finally it's time!!!

As a celebration of my sugar free consciousness I present you healthy variation of pear and almond tart.

Ingredients:
(for 24-26 cm baking form)
Crust *

Filling
2 tbsp unsalted butter
1 1⁄2 cups raw unblanched whole almonds, finely ground
2⁄3 cup rice syrup
3 eggs
1 tsp. vanilla extract
1⁄4 tsp. salt
3  pears, peeled, quartered and cored
date syrup

*To prepare the crust please use my tart crust recipe for Pumpkin pie.

Prepare your crust: in a large bowl combine both types of flour with salt; using pastry blender kitchen processor, cut in butter, yogurt and banana. Pour in cold water and mix well until dough starts to hold together. Use the dough immediately, or wrap in plastic wrap and refrigerate until well chilled, about 30 minutes.

Preheat oven to 180 C.

Take the dough out of the fridge. Oil your baking form (mine was 26 cm in diameter) and place a thin layer of the crust into the form trying to make nice edges.

Bake the crust for 15 minutes.

While the crust is baking prepare your filling

In a saucepan melt the butter. Let it cool down. In a bowl mix ground almonds, rice syrup, eggs, vanilla extract and melted butter. Spread evenly in the tart shell. Slice each pear half crosswise into slices about 2-3 mm thick, keeping each one together. Put each half core side down and stem end toward the centre in the pan. Flatten the pieces and press the slices into the filling.

Bake the tart until the filling is firm to the touch in the centre and slightly golden, 40 to 45 minutes. Transfer to a wire rack to cool.

Serve warm or at room temperature. Pour date syrup over the tart slice and enjoy your sweet treat ;)

How to live without sugar? The best autumn recipe of sugarfree pumpkin pie

So my fourth week without sugar is gone. Are you still with me? Or already lost your mind in a sugary world? ;) Well, you should not get upset. I have something for you.

I think it is time to support you and share the best tricks of healthier lifestyle for your own benefits. I have to admit that I am not a robot and, of course, from time to time enjoy something sweet. But it is always a question of choice. And right at the moment when you are on your way to grab a mega fatty piece of cake, you are able to stop yourself and switch to a healthier alternative. It is always a matter of healthy choice, remember!

So when "I quit sugar"-book ended up in my hands, I did not get obsessed by the whole idea. I am always critical regarding any strict approach when we are talking about nutrition habits and getting our bodies strong and healthy. We are all humans, living in a world of a big variety of food (lucky us if compared to our ancestors). Nowadays a big popularity has a "Eat what you can find in the nature"-approach. In other words, eating what our ancestors did - only food growing from the earth, no processed food. Hello!? We are in the 21-st century. We have developed since those early days. Our bodies got used to the food we cook and are able to digest it quite well. By food here I mean normal dishes, not a ready-to-go fast food of frozen pizza. But a normal soup, meat with salad, even dessert... Not a news to our body. Important is to find a balance and know the nutritional value of the consumed food.

As autumn is in its full power, and Facebook just reminded me of a pumpkin pie I posted two years ago, I though it might be a good choice for today's recipe. I am a big fan of pumpkin and already have a couple of recipes for you (see Pumpkin 3-layer cheesecake recipe or Pumpkin cream soup - the classic one).

 Ingredients:

(for 28 cm round baking form) 

For the crust:

125 g whole wheat flour
1 ripe banana
40 g butter
2 tbsp ice cold water
1 tbsp yogurt
125 g oat meal flour or grounded oat meal
sprinkle of salt

For the Filling:
1 middle-sized Hokkaido pumpkin
4 whole eggs
1/2 teaspoon salt
2 teaspoons vanilla extract
2 tablespoons pumpkin spice or mix together nutmeg, cinnamon, cloves
3 tbsp rice syrup

Prepare your crust: in a large bowl combine both types of flour with salt; using pastry blender kitchen processor, cut in butter, yogurt and banana. Pour in cold water and mix well until dough starts to hold together. Wrap dough in a plastic foil and put into the fridge for about 30 minutes.

Preheat oven to 180 C.

Take the dough out of the fridge. Oil your baking form (mine was 28 cm in diameter) and place a thin layer of the crust into the form trying to make nice edges.

Bake the crust for 15 minutes.

While the crust is baking prepare your filling. I already shared the best tips "How to get pumpkin puree" here. So prepare the puree in advance, as it is hard to work with hot ingredients.
Mix all ingredients thoroughly together in a bowl. I used rice syrup for additional sweetness. It depends on your taste, of course. As I do not consume sugar, I feel the sweetness more than other people. Thus I used not too much of the syrup. Keep in mind that my recipes are not very strict. I prefer being creative in the kitchen and try to find substitutes in case I do not have some required ingredients.

Eventually pour filling mixture into the crust.

Bake for 45 minutes -1 hour or until centre is set.

Set aside to cool to room temperature.

I love eating smooth pumpkin pie in combination with a hot cacao. Especially when it is cold and rainy outside... Enjoy your week and eat healthy!

Home made peanut butter and other healthy sugar free recipes

Usually with the first colder autumn days, we start searching for some sweet and easy to grab snack. Especially if at work you have an automatic sweet snacks' machine right in the next room. That makes it even harder to simply go by. However, ready-to-go sweet snacks are always full of saturated fat, sugar and calories.  To be persuaded of this fact, you may just read the information about Ingredients. This makes it even harder not to harm our health by eating those. Therefore I prepared a list the best snack recipes to satisfy your cravings:

1. Sellerie sticks with peanut butter
Good alternative of salted crackers, butter cookies and other beloved snacks. Easy to make, may be prepared in advance and taken in a little box TO-GO :)
Healthier variation may be prepared using the below given recipe of home made peanut butter.

2. Sweet date candy balls
Very sweeeeeet and really worth to try the best home-made candies. For "I quit sugar" followers I would advise to add rice syrup instead of molasses. The best alternative for candy-lovers and those who cannot imagine drinking just tea (yes, I know we are all used to grab something sweet while drinking tea).

3. Toast with beloved home-made healthy Nutella
Yes, I know Nutella is very tasty and very sweet. But I strongly recommend you to try healthier and home-made variation with a whole-grain slice of bread. This will not only fulfil your energy depots, but also improve your mood, boost your body with vitamins and antioxidants. Use only raw cocoa powder which contains a lot of protein, antioxidants and minerals.

Using those recipes you will definitely keep yourself on a good track and avoid processed harmful food. Today's recipe I would like to share takes maximum 10 minutes of your time and will be making you happy for at least another two weeks :) That is a big benefit. Once made, you may enjoy another two weeks, hah?! Peanut butter!!! Yuppy!!!! They say, in America everything is eaten with peanut butter. But what can be better than home-made peanut butter?! Only 2 jars of it! So get ready and grab your food processor.

Ingredients:

2 cups unsalted roasted peanuts
2 tbsp peanut oil (or any other oil of your choice)
1-2 tbsp rice syrup (*optional)
sprinkle of sea salt

For smooth peanut butter:

In your food processor mix the peanuts with the peanut oil, salt and rice syrup if you like.
Turn the processor on. It might take about 1.5-2 minutes to achieve the needed smooth texture. Ready peanut butter place in a jar and it may be stored in fridge for about 2 weeks.

For chunky peanut butter:

Set aside about 1/2 cup of peanuts.
Mix the rest of the peanuts with the oil,salt and if wishes rice syrup. Pour the mixture into the food processor.
Turn the processor on and reach the smooth texture.
Add rest of the peanuts and process or another couple of seconds to make chunky pieces in your butter. READY!!!

 Use home-made peanut butter on a toast, with your pancakes, just as a quick snack, in couple with sellerie sticks etc. Explore and enjoy! Because there are so many things you've never tried!

The easiest and healthiest recipe of salmon steak with stirred veggies

New day, new inspiration, new discovery... The last weekend I bumped by chance into an interesting book by Sarah Wilson "I quit sugar Cookbook". The first impression after diagonal reading through some pages left controversy feelings in my mind and I decided to check it out. Could not walk away without it. From the very beginning I dove into the world of Sarah's nutrition, comparing the facts and figures with my knowledge. Some things were quite surprising for me and the theory itself left some discussions in my head. So I decided to try it. I QUIT SUGAR, in other words. For the next 8 weeks I am avoiding sugar in its pure condition and also hidden in the ready products. By these means I will clean my body from sugar and change my attitude to it. I strongly believe, we can live without sugar. And those, who say "NO, I need sugar", are only very angry with themselves because of this weakness. Wanna try with me? Let's rock our bodies and fulfill them with pure energy. Let us find the balance with our souls. Believe in yourself and get started.

The first week will not be a big problem for me as I already avoid sugar in its pure form. I will still eat dried fruit in moderation and some fresh fruit (green apples, raspberries, blueberries, kiwis), although in the book they are already in "Do not touch"-list. Thus I think it is a good step to start, so join me and clean your body within the next two months.
I will follow up with more details and our further steps in the next posts. Meanwhile I am happy to share the first recipes to make your week sugar-free and vitamin-boosted.

•  For breakfast I suggest to use basic Old-Fashioned Oatmeal or Polenta Variation with mushrooms and bacon. These recipes will be the best choice to start your day full of energy and good mood.
• Lunch should always consist of healthy protein and vegetables, just like Rabbit under Creamy Wine Sauce with Rosemary
•  If you find yourself starving for something sweet, try Pumpkin sugar-free cheesecake or Granola snacks

And for dinner I prepared a special recipe today.

As a big fan of seafood and fish (and my free time) I always try to find the easiest way to cook it, without much efforts. As I already showed in my older recipe of Provencal Salmon with Fresh Salad it is preferable and much healthier to combine fish with veggies. A LOT OF VEGGIES ;)
Moreover, the recipe fits perfectly to the DETOX-nutrition plan "I quit sugar" and fulfils the body needs of omega-3 fatty acids, as well as a lot of vitamins.

Ingredients:

200 g salmon steak
salt and pepper
1/2 cup of broccoli
1 middle-sized carrot
1/2 lemon
1 tsp butter
1/3 cup hot water
sprinkle herbs of Provence

Fish doesn't need a lot of preparations or time. Wash the steak under cold water. Soak it with a paper towel, sprinkle with salt.

Tip!
Do not pepper fish or meat before you fry it, as the pepper will easily burn and add a biter taste. Always pepper before serving. This ensures spicy taste and better flavor.

In the frying pan melt the butter on medium-high heat. Place the salmon steak into the pan and cover with a lid. Fry 5 minutes from each side until golden-brown crust. Add 2 tbsp of water and leave covered under lid on a low heat for about 7-10 minutes. This will ensure the fish is ready inside as well. The main thing here is that salmon steak should not start burning. Therefore I usually add a bit of cold water and cook it on very low heat until ready.

The best recipe for a side dish is always veggies. The more colourful - the better. I love broccoli and strongly recommend them as a companion to fish or meat. The way to cook them is pretty simple, quick and easy. And as a result you get a perfect side dish and wonderful mood. Wash broccoli and cut them into little flowers ;) Peel carrot and cut it into peaces. In a saucepan mix the veggies and add about 1/3 cup of hot water. The water should cover about 1/3 of the veggie level. Do not be surprised that they are not covered fully. That is the tip and trick here. Heat the saucepan and cover it. The procedure of cooking will take here around 5 minutes. Then prepare a bowl with ice-cold water, take the vegetables out and put them into cold water. This is a shocking way to stop the cooking process in the veggies and ensure that all the vitamins stay packed in them. Finally sprinkle them with herbs of Provence and the best and easiest healthy side dish is ready to go :)

As you see it is very easy to prepare healthy meal. And if just think about the benefits from this: better health, balances nutrition, vitamin boost, money savings... Can you remind me why you are still going out for lunch?! :)

Go ahead and eat yourself healthy, Because good food is always a good idea.