Author: Mackenzie Brown

My name is Mackenzie and I hail from London, England. I am passionate about healthy food and exercise. I find myself at the gym 4 to 5 nights each week after work and on weekends when I am not busy volunteering at my local animal shelter. I love to travel, read, and listen to music. I am a huge fan of pop music.

6 Carrot Cake Recipes to Impress Your Friends

Who can resist a carrot cake with a coffee as afternoon snack? No one, because it’s a really delicious cake!

In this article, you will discover six carrot cake recipes to suit all tastes. From that more traditional recipe, reminiscent of the grandmother’s cake, to the one for those on a diet.

In addition, since the main ingredient is carrots, these recipes are full of vitamin C, beta-carotene and antioxidants!

1. The original carrot cake

Ingredients:

  • 3 medium carrots scraped and chopped
  • 3 eggs
  • 1 cup oil
  • 2 cups brown sugar
  • 2 cups of wheat flour
  • 1 tablespoon baking powder
  • 1 pinch of salt
  • Spread butter
  • Flour for sprinkling

Preparation:

Beat in the blender all the ingredients, adding the flour gradually.

Grease and floss a hole in the middle. Pour dough into shape. Bake in preheated medium oven for 40 minutes. Remove it and let it cool off.

You can, instead of using 1 cup of oil, use half of oil and half of water.

2. Carrot cake with milk

Ingredients:

  • 3 medium carrots
  • 2 eggs
  • 2 cups brown sugar
  • 2 cups (tea) wheat flour
  • 1 cup fresh milk
  • 1 cup oil
  • 1 tablespoon baking powder
  • Spread butter

Preparation:

Beat the carrot, eggs, sugar, milk and oil in a blender, add the flour and baking powder

Pour the dough into the greased form and bake in a preheated oven at 180 °C (medium oven).

In this recipe, is also worth the same hint of the previous revenue. You can use half a cup of oil and half a milk.

3. Carrot cake with chocolate

Ingredients:

  • 3 chopped carrots
  • 3 eggs
  • 1 cup soybean oil
  • 3 cups wheat flour
  • 2 cups brown sugar
  • 1 spoon of chemical baking powder

For the icing:

  • 1 spoon of butter
  • 1/2 cup milk
  • 5 tablespoons bitter powdered chocolate
  • 4 tablespoons brown sugar

Preparation:

Put the ingredients in the blender and gradually add the flour and finally the baking powder. Lightly bake in a preheated oven at 180 °C in a greased form. After baking the cake, cover it with the chocolate coating.

For the icing:

Mix all ingredients, bring to the boil and simmer until thick

Another tip is to use drops of bitter chocolate inside the batter before baking.

4. Gluten-free and lactose-free carrot cake

Ingredients:

  • 3 medium carrots
  • ½ cup of vegetable oil
  • 3 eggs
  • 1 cup of demerara or brown sugar
  • 3 cups of corn starch tea
  • 1 cup of cassava flour
  • 1 tablespoon baking powder

Preparation:

Preheat oven to 180 °C. Beat the chopped carrots, oil, eggs and sugar in the blender until a homogeneous mixture is obtained. Pour into a bowl and add the cornstarch, cassava flour and baking powder. Mix everything vigorously until the dough incorporates. Arrange the dough in the baking dish and bake for 30/40 minutes until golden brown.

5. Carrot cake with coconut

Ingredients:

  • 2 medium peeled carrots
  • 1 cup soybean oil
  • 4 eggs
  • 2 cups of sugar
  • 1 cup grated coconut
  • 2 cups of wheat flour
  • 1 tablespoon baking powder

For the icing:

  • 8 tablespoons of powdered chocolate
  • 3 tablespoons of water
  • 1 pack of cream

Preparation:

Beat the carrots, sugar, oil, coconut and eggs in the blender for about 5 minutes. Then place the mixture in a bowl and add the two cups of flour and baking powder until a homogeneous mass.

Grease a pan and bring the dough to bake. The oven must be preheated to a temperature of 200 degrees. The cake takes about 45 min to bake. Leave it to cool slightly and cover. Mix all ingredients in a pan and set over low heat until the cover is “full”. Then spread the icing on the baked cake.

6. Carrot cake with almonds

Ingredients

  • 300 grams of wheat flour
  • 100 grams of skinless almonds
  • 150 grams of brown sugar
  • 250 grams of carrot
  • 3 eggs
  • 100 ml vegetable oil
  • drops of vanilla
  • 1 tablespoon full of baking powder

Preparation:

Wash and finely grate the carrots, or, if you prefer to do it faster, chop them using a mixer. In the blender or mixer beat the almonds, grinding them until they turn into a flour.

To prevent the cake from becoming too liquid, grate the carrots by squeezing them before putting them in the dough: to remove excess water.

In a bowl beat the eggs with the sugar until you get a frothy cream.

Slowly add all the other ingredients. Starting with the carrots and the oil, then continue with the flour, the almond flour, the vanilla beating everything vigorously and finally add the sifted powdered baking powder.

Mix everything very well and dough the dough into a baking sheet about 8 inches thick with butter and floured.

Bake in a preheated oven at 180 °C for about 40 minutes.

Allow to cool before serving.

There’s no reason for you not to make any of these recipes for today’s snack. Choose the one that appealed to you best and enjoy all the benefits of the carrot and the pleasure that this cake provides!

6 Fruits You Should Eat Only in Moderation

They have plenty of calories but they are too interesting to do without. Enjoy the benefits of these six fruits by controlling the quantities!

1. Mango (98 kcal)

It is best to eat it ripe with a few drops of lemon.

Its type of fiber helps you regulate and keep the intestinal flora healthy.

2. Grape (99 kcal)

Your skin concentrates its vitamins and phytonutrients.

It contains a significant amount of resveratrol, which has the ability to prevent cancerous processes.

3. Cherimoya (148 kcal)

Better not to eat it for dessert: for its sugars it causes gases.

It includes digestive enzymes that “autodigieren” the pulp.

4. Avocado (320 kcal)

It contributes to increase the good cholesterol (HDL).

It is the fruit with more lutein, which protects against cataracts.

Continue reading “6 Fruits You Should Eat Only in Moderation”

3 Probiotic-Rich Homemade Coconut Yogurt Recipes

Most processed yogurts are not probiotics, that is, they are not true yogurts, because they are made in an artificial way with pasteurized milk, with added thickeners to give consistency and lactic acid to confer the sour taste to milk, which is the basis of these yogurts.

Another disadvantage of consuming this type of yogurt sold in the market is that most of it is produced from milk of animal origin, which in addition to containing saturated fat, its production involves exploitation, confinement and animal slaughter.

This animal suffering occurs because in order to obtain milk, the cow is induced to become pregnant by artificial insemination. When the calf is born, it is separated from the mother so that her milk is commercialized and marketed to humans.

If the calf is male, it will be confined, in terrible conditions, in a stall without being able to move right and fed on water and feed, even though it is a calf and still lacking the breast milk.

If it is female, it will turn into a dairy cow, perpetuating the cycle of suffering. Animals have feelings and they want to live!

To stop contributing to this cruelty, there are several types of milks and yoghurts of vegetable origin.

If you still do not know anything about this, you will find the answers in this article. You will learn how to make a natural yogurt, which is live and alkaline food very beneficial to health!

Because it is of vegetable origin, it has no lactose, it is made with coconut, without addition of thickener, preservative, coloring and artificial sweetener or sugar. And, besides, it’s a yogurt that really is a probiotic!

Learn the benefits of this yogurt and discover three delicious recipes to enjoy this super natural and healthy product!

Properties and Benefits of Homemade and Vegan Coconut Yogurt

Homemade vegan coconut yogurt has probiotic properties that help prevent digestive problems such as lazy bowel, irritable bowel syndrome and constipation.

It is also a restorer of the intestinal flora in cases of diarrhea and infection in the intestine. Anyway, it is very healthy for the digestive system.

Probiotic foods intensify the nutritive and curative value of foods, because thanks to their action, there is a greater production and absorption of B vitamins and amino acids, which are essential to the immune and neurotransmitter systems; contribute to greater absorption and fixation of calcium and iron and other minerals by the body; stimulate and strengthen the immune system; balance the intestinal flora, contributing to the function of eliminating toxic waste and harmful materials resulting from what is not tapped by the digestive system.

The Importance of Probiotic Foods

The term probiotic comes from the Greek and means “pro-life” and its antonym (opposite meaning) is antibiotic, whose meaning is “against life.”

Homemade coconut yogurt acts in the body as a natural probiotic benefiting the intestinal flora that is formed by several bacteria that live in the intestine.

The types of bacteria that act on our gut will influence our health.

Some species of bacteria are beneficial because they produce vitamins, antioxidants and contribute to keep the immune system active and improve intestinal microbial balance.

Other species are harmful because they produce enterotoxins, immunosuppressants, free radicals and carcinogenic.

As microorganisms, probiotics, in general, are thermosensitive and have a short shelf life, so they should be kept well refrigerated.

When they are ingested, with or without other foods, they go to the intestine and integrate with the existing flora, without fixing, but collaborating in the process of absorption of the nutrients.

1. Coconut Yogurt with Homemade Quinoa Rejuvelac

In this recipe there is no need for yogurt to make this homemade yogurt and so little need of probiotic powder or industrialized!

It will only take a dry coconut and a little quinoa.

Quinoa will be used to make Rejuvelac, a natural and homemade probiotic.

Rejuvelac is a homemade probiotic that is ready in just 24 hours, can be taken pure or added to yogurt recipes, like the one that will be taught next.

Ingredients for Rejuvelac:

  • 1/4 cup quinoa
  • 1.2 liter of filtered water

Preparation:

Wash the quinoa until the water is clear. Drain the quinoa thoroughly and place in a glass jar with 600 ml of filtered water and cover with a filo fabric to protect from insect infestation and dust during the fermentation process.

Leave the glass pot with quinoa in a cool, shady place for 8 to 12 hours.

After this, the threads of quinoa germination will appear.

Wash again and rinse the water (600 ml), this time prefer the mineral, leave fermenting again for 24 hours to a maximum of 48 hours.

Put it in a capped bottle and store in the refrigerator.

Consume within 2 days, which is the expiration time of Rejuvelac, under refrigeration.

Ingredients for dry coconut yogurt with quinoa rejuvelac:

  • 2 cups dry cut coconut flesh
  • 2 cups mineral water, filtered or coconut
  • 1/2 cup Homemade Quinoa Rejuvelac

2. Raw-Vegan Coconut Yogurt with Oats and Flaxseed

This coconut yogurt recipe is well spiked and is a raw, fresh, alkaline food rich in minerals, amino acids and antioxidants. These conditions improve our energy, strength and disposition.

Ingredients:

  • 500 ml of vegetable milk made with 1 dry coconut pulp
  • 2 tablespoons of oatmeal
  • 2 tablespoons of flaxseed or chia (leave the flaxseed in the refrigerator for 3 to 5 days to germinate, sift and rinse with tap water before adding to the recipe)
  • 1 glass of mineral water
  • 1 vegan probiotic capsule

Preparation:

Beat all the ingredients in blender and strain into strainer, sieve, netting or fabric.

Add water of 1 coconut (Important: it contains the sugar that will feed the bacteria and help in the fermentation process)

The vegan probiotic capsule can be purchased from specialized vegan products websites or physical vegan food stores.

Mix everything and place in the yoghurt. Store in a warm environment to encourage fermentation.

Leave it until the next day and it will be ready.

Store in a refrigerator.

3. Coconut Yogurt with Agar-Agar

Ingredients:

  • 500 ml of well-concentrated coconut milk
  • 1 spoon (dessert) of agar-agar powder
  • 1 vegan probiotic capsule (not fermented in milk of animal origin)

Preparation:

In a pan put the coconut milk and let it blend, then add the agar-agar, mix well.

Cook over low heat, about 10 minutes, until boiling

Turn off the heat and wait for the milk to cool (warm is the temperature suitable to keep the bacteria, contained in the probiotic, active and alive).

Open a vegan probiotic capsule and add the powder to the coconut milk.

Mix well. Place coconut yoghurt in a sterilized glass capped or covered with tissue and leave to ferment at room temperature for 10 hours.

After that, store in a covered glass bottle refrigerator.

You can store it for 10 days in the refrigerator.

Take care of your health in a light and delicious way – make a natural coconut yogurt today!

5 Super Yummy Sweet Potato Recipes

The sweet potato is very healthy and tasty. Therefore, you can not fail to include it in your menu. There are several delicious recipes that you can use with sweet potatoes and this is exactly what we’re going to teach you today.

But first, let’s take a look at the benefits of this tuber for our health.

Benefits of Sweet Potatoes

Sweet potatoes are rich in vitamins C and B, zinc, iron, minerals, antioxidants, polyphenols and carotenes.

It helps reduce the rate of glycemia in cases of type 2 diabetes, protect the gastrointestinal tract, stimulate the immune system and protect against aging and cell destruction.

Let’s take advantage of all these benefits with the recipe suggestions we have chosen for you. They are easy, delicious and healthy!

1. Sweet potato cream

Ingredients:

  • 1 clove garlic, minced, finely chopped or mashed
  • 500 g of carrot
  • 1 kg of sweet potatoes
  • Salt to taste
  • 30 g of olive oil
  • Parsley

Preparation:

Fry the garlic in a string of olive oil. Peel the vegetables, cut them and put them to cook. Add the salt and cook for about 20 minutes. Then mash everything with a mixer and add the olive oil and chopped parsley before serving.

2. Sweet potato puree

Ingredients:

  • 1 kg of sweet potatoes
  • Milk (or soy drink, if you prefer)

Preparation:

Peel all the potatoes and cut them into slices. Take them to cook in a pan with little water over low heat or in the microwave until they are cooked. Beat the cooked sweet potato in the mixer, add the milk or the soy drink and stir well. Ready!

3. Baked sweet potato sticks

Ingredients:

  • 1 kg of sweet potato
  • 2 tbsp. of olive oil
  • ¼ tbsp. of salt
  • 1 tbsp. of grated Parmesan cheese
  • 2 tbsp. chopped parsley
  • 1 clove garlic, minced without the middle part

Preparation:

Preheat the oven to 230 degrees. Wash and dry the sweet potatoes thoroughly. Without removing the peel, cut them into slices in length, about 1 cm wide. Then cut each slice into sticks.

Put the potatoes in a tray lined with a sheet of parchment paper and spread the olive oil and salt. Bake and roast for about 20 to 25 minutes and stirring until the potatoes do not stick. They should be soft and with brown tips.

In a large bowl, combine parmesan, parsley and garlic. Add the baked sweet potatoes and mix again. Serve right away.

4. Roasted sweet potato

Ingredients:

  • 1 kg of sweet potato cut into 4cm cubes
  • Salt and pepper to taste
  • 4 tbsp. of olive oil
  • 1 tbsp. of butter
  • 1 tbsp. ginger powder

Preparation:

Preheat oven to 200 °C.

Cook the sweet potato cubes in salted water for about 7 minutes, until they start to soften. Drain well.

Then heat the oil and butter on a baking sheet for about 2 minutes until they begin to turn golden.

Remove the baking sheet from the heat, carefully add the sweet potato cubes and sprinkle them with the ginger powder, salt and pepper to taste.

Bake in the preheated oven for 45 to 60 minutes, turning the sweet potato cubes from time to time until they are golden brown.

5. Sweet potato gnocchi with arugula pesto

Ingredients:

For the gnocchi:

  • 800g of sweet potatoes
  • 1 tbsp. of butter soup
  • 1 tbsp. of fine salt coffee
  • 1 tbsp. of ground nutmeg
  • Ground pepper to taste
  • 120g of corn flour and 1 tbsp. to sprinkle

For the pesto:

  • 100g arugula
  • 1 clove garlic
  • 20g almond kernels
  • 1 tbsp. of olive oil
  • 1 tbsp. of salt tea
  • 40g grated parmesan
  • 1 tbsp. of salt (to cook the gnocchi)

Preparation:

Begin by peeling the sweet potatoes, cut them into pieces and steam them until they are tender. Once cooked, crush them, add butter, salt, nutmeg, pepper and knead with a wooden spoon. Slowly, add the flour, continuing to knead until a homogeneous mass is obtained. Form a ball, cover with a cloth and let stand.

Meanwhile, make the arugula pesto. Place the arugula leaves in the blender or processor, add the garlic clove and the almond and crush. Add the olive oil and salt and grind again. Wrap the cheese, stir well and set aside.

Then remove walnut-sized dough pieces, place them on a countertop dusted with the flour and press each serving with the tip of a fork so that the marks are visible.

Bring to the fire a pan with enough water seasoned with salt. When it boils, add a quarter of the gnocchi and cook until they come to the surface. Remove with a slotted spoon and place them inside the serving bowl, along with a little pesto, wrapping everything delicately. When you have cooked and prepared all the gnocchi, serve immediately.

And with these recipes you will have sweet potatoes for the whole week, with much health and flavor for you!

8 Foods High in Zinc You Should Include in Your Diet

Zinc strengthens the immune system, prevents colds and takes care of your hair, skin and nails and is an essential mineral for our body. Good news that we can find it in a multitude of foods! Here is our selection of eight of them to include in your daily diet.

1. Oysters

At the top of the ranking of zinc-rich foods are oysters. Its contribution reaches 60 mg per 100 g of food.

The usual thing is to eat raw, simply accompanied by a few drops of lemon, but there are also other more innovative ways to prepare them, such as battered in corn flour and fried or pickled.

2. Liver

For every 100 g of liver, the contribution of zinc in the liver is around 7 mg. Of course, whenever we are talking about veal, as the guts of pork are not so rich in this mineral.

The liver is not one of the foods that has more followers. However, why do not you give one of your recipes a chance. The preparation of the liver onions is simple and the result spectacular.

3. Clams

Shellfish in general is a very good source of zinc. Among the molluscs, the clams stand out, which can contain up to 7 mg per 100 g. Another star seafood is crabs, which provide about 4.7 mg.

When cooking them, make sure they are in perfect condition. To do this, immerse them in salt water and wash them, those that are in poor condition will open.

4. Red meats

Among red meats, lean beef is the one that provides zinc with 6.2 g per 100 g, followed by pork.

Choose the leanest cuts to avoid the excessive presence of saturated fats. The vacuum, the sirloin, the counter and the butt of contra as well as the high or low loin are good choices.

5. Hazelnuts and almonds

Although the best sources of zinc are found in foods of animal origin, we can also resort to nuts such as hazelnuts or almonds to cover the necessary contribution of this mineral.

Cashews also contain zinc. Now, with these fruits, moderation is important, since 30 grams (18-20 seeds) contribute around 170 calories.

6. Chicken and turkey

Chicken or turkey breast fillets not only solve a quick, light and tasty dinner, they are also a remarkable source of zinc. Its contribution is around 5 g of zinc, almost half of the recommended daily amount for an adult (between 12 mg, men and 8 mg, women).

You can complete your lettuce salad with a few pieces of chicken or prepare some chicken brochettes with pepper, onion and tomato.

7. Cheese

Among foods of animal origin, cheese could not be lacking as a source of zinc. Its contribution of 4 g per 100 g, make any cheese board a good option.

Of course, remember that, in general, it is a fairly caloric food so it is important to control their consumption. Choose less fatty versions, such as cottage cheese, fresh cheese or less cured, such as cheddar, feta or parmesan.

8. Oat flakes

Including oats in the daily diet not only benefits intestinal transit and regulates blood sugar levels, it is also a perfect ally of the immune system thanks to its contribution in zinc (3.5 mg/100 g).

It is usual to consume them at breakfast, but the options do not end there. You can prepare a spinach quiche with oatmeal or a green smoothie with oatmeal.

Why do we need zinc?

What do a plate of oysters, a liver steak or a handful of hazelnuts have in common? Apparently, not much. However, their nutritional composition reveals that they share a remarkable content in a micronutrient essential for the functioning of the organism, zinc.

To get an idea of its importance, here are some of the main functions that can be attributed to this mineral are:

  • Involved in the formation and mineralization of bones and reproductive organs.
  • Inhibits the production of a derivative of testosterone that, when it presents high levels, could increase the risk of prostate cancer
  • Contributes to keep the arteries clean.
  • Strengthens the immune system.
  • Collaborate in the healing process of wounds.
  • Prevents common diseases caused by viruses and bacteria (for example, the cold).
  • Take care of the health of hair, skin and nails.
  • Improves taste and smell.

On the other hand, the deficit of zinc can be the culprit of many of the evils that afflict us on a daily basis, such as lack of memory, fatigue or the tendency to catch cold.

In the article that you have just read, we have collected the eight foods richest in zinc that can not be missing in your diet to cover the recommended daily dose.

Zinc is great for fighting stress

Numerous studies relate the consumption of foods rich in zinc with the capacity of our body to cope with the effects that a stress situation triggers in the organism, including the weakening of the immune system.

  • When we go through difficult moments that remain in time, our defenses suffer. That’s when zinc comes into play because, among its numerous and valuable functions, its role to maintain a strong immune system stands out.
  • An insufficient level of zinc causes many disorders and symptoms related to stress, such as irritability, depression, impotence and low immunity.

5 Detox Drinks Recipes to Cleanse Your Liver

Detoxifying the liver is a key action when you feel that your metabolism is sluggish, you are stressed, getting fat, without enough energy for daily activities. And it is best to drink teas at night before bed – but you know why?

Well, according to Traditional Chinese Medicine, the liver has its time of greater work in the detoxification of its body, between 1 and 3 o’clock in the morning.

So, if you routinely drink some cleansing tea before bedtime, you will be facilitating the liver-cleansing action-cleansing the body by purifying the toxins that result from metabolism, digestion, hormone production.

In this article, you will discover five of such depurative teas.

1. Chamomile tea

Chamomile tea is one of the best drinks we can ingest at night as it is digestive, soothing inducing a restful sleep and supports liver clearance by the presence of chamomile antioxidants. Apart from these benefits, chamomile also contains anti-inflammatory agents that help in muscle relaxation, allowing a restful night’s rest.

Make your chamomile tea like this: add a teaspoon of chamomile flowers to a cup of boiling water. Leave it to stand for 10 minutes and drink, still warm. Repeat every night for 7 days, and continue the detoxification program by alternating with another of the recipes below.

2. Warm water with lemon

Lemon tea or simply lukewarm water with a squeezed lemon is very beneficial for its diuretic and depurative properties. Do not boil the lemon so you do not lose the vitamin C it contains. Use in the ratio of a whole lemon to a cup of hot water tea. Take for 7 consecutive nights and alternate with another of the depurative teas.

3. Ginger and lemon tea

Ginger and lemon make a great combination if it is to cleanse the liver and improve health. Ginger is an excellent anti-inflammatory and, for many people, also acts with a mild sedative, soothing and relaxing effect. Both lemon and ginger have significant vitamin C content and antioxidants, and together they are the best stimulant for the immune system. You should use for one cup of boiling water a slice of ginger and a half lemon – put the ginger in the boiling water, along with the lemon squeezed and let stand, covered, for 10 to 15 minutes. Use alternating with other teas or for up to 7 consecutive nights.

4. Mint tea

The mint is a digestive that increases the ability to eliminate waste accumulated in the liver and colon. Use two teaspoons of mint, or a few fresh leaves, for a cup of boiling water. Drink the tea after it has been covered for about 10 minutes. Drink half an hour before going to bed. Alternate, like the other teas, every 7 days.

5. Water or oat milk

Oatmeal is a very interesting food for cleaning our body – it has fibers, vitamins, minerals, has digestive action, a true broom of the intestine, taking with it waste and fats. Swallowing the oatmeal that has been soaked in the spoonfuls, or beaten in water, will give you a feeling of satiety that will produce relaxation, providing a restful sleep in addition to the necessary purification.

You can use the oatmeal or the oat milk as you prefer but always leave the oats in the water for at least 7 hours.

This recipe takes 3 tablespoons of oats and a cup of cold water. If you use the oatmeal, cover the oats that have been soaked and drink the liquid. If you prefer to make the milk, beat the oats in the blender. Some people do not take the water from the oat soak, preferring to strain it and add fresh water.

When we use any herbal tea for treatment the most indicated is not to drink the same tea for more than 1 or 2 weeks as our body gets used and, over time, the beneficial effect is reduced. So we always advise you to take a tea for one week, switch to another, or take a few days a week, alternating. The important thing is that every night, before bed, you drink tea or water purification.

Other teas and waters that may enter this depurative liver plan are: sherry tea, holy grass, raisin water, apple tea, parsley tea, coriander tea.

5 Healthy Hummus Recipe Ideas

With its origin related to Middle East, the hummus is a food of enchanting flavor that already fascinates the whole world. Popularly known as a salad of Arabian cuisine, anyone who has the opportunity to eat hummus passes an unparalleled experience of unforgettable exotic palate. In addition to being extremely easy and quick to do, you will see that it is possible to prepare the hummus in several different ways.

The original Hummus with Tahini recipe

For those who value more for fresh food or for those who have more time, here’s the original recipe.

Ingredients:

  • 800 g canned chickpeas (usually 2 cans of 400 g or 4 of 200 g)
  • 2 cloves garlic, crushed
  • 6 tablespoons extra virgin olive oil, preferably of good quality
  • 4 teaspoons of tahini
  • 1 teaspoon ground salt
  • 1 lemon for the juice

Preparation:

First, remove and reserve all the canned liquid from the cans. Then reserve some chickpeas so that they can be used in finishing the dish

Wash remaining chickpeas in cold water and place in food processor. If you do not have one, you can use a blender.

Add the garlic, tahini, lemon juice and salt in the food processor. Then add 7 tablespoons of the canning liquid

The preparation can be started by turning on the food processor. As the food is processed, add the olive oil gently until all 6 tablespoons have been placed

When the texture is smooth and homogenous, it is ready to serve. Put in a sauce bowl or dish, add over the chickpeas that were reserved and pass a few strands of olive oil. You can finish with parsley leaves (preferably chopped) and a dash of paprika.

Variants of the Hummus recipe

The humus has many variations and can be prepared in several different ways, usually with a little creativity and culinary harmony. Here is our selection of five delicious ways to prepare hummus.

1. Carrot hummus

Ingredients

  • 1 can of 200 g pre-cooked chickpeas
  • 2 tablespoons tahine
  • 1 lemon juice
  • 4 medium carrots
  • 2 tablespoons extra virgin olive oil
  • Salt to taste

Preparation:

Wash the carrots well, peel them, cut them into slices and bake at 200 º temperature along with 1 tablespoon olive oil and salt for 1 hour

Add the chickpeas (washed and drained) with the tahine, salt, lemon juice and olive oil in a food processor or blender.

When the carrots are ready, place them in the processor with the other ingredients and beat/mix until they create consistency and homogeneity

Serve!

2. Beet hummus

Ingredients

  • 1 can of 200 g pre-cooked chickpeas
  • 3 tablespoons tahine
  • Juice of ½ lemon
  • ½ chopped onion
  • 150 g grams of pre-cooked beet
  • 1 teaspoon salt
  • 1 tablespoon of extra virgin olive oil
  • 1 teaspoon cumin powder

Preparation:

After you have thoroughly washed the chickpeas, add them with the other ingredients (except the olive oil) to the food processor and beat until the texture is homogeneous

Put on a plate and then pass a filet of olive oil. It’s ready to serve.

3. Pumpkin hummus

Ingredients

  • 500 g clean pumpkin (you can use any type of pumpkin)
  • 2 tablespoons extra virgin olive oil
  • 3 tablespoons tahine
  • Pepper of your choice, avoiding the strongest as a finger
  • Chopped fresh parsley
  • Chili to taste

Preparation:

Cut the squash into pieces and place to boil in a pan with a little olive oil and water until tender

Then place it in a food processor with the other ingredients (except chili) and beat until the dough is homogeneous

Put in a suitable container and serve.

4. Black bean hummus

Ingredients

  • 100 g of black beans, preferably organic beans
  • 1 tablespoon of tahini
  • 1 clove garlic, crushed
  • 1 pinch of paprika
  • 2 teaspoons extra virgin olive oil
  • Half lemon juice
  • Parsley or coriander to taste and salt

Preparation:

The beans should be soaked for at least 8 hours and then cooked for another 1 hour

When the beans are cooked and cold, add it to the food processor (or blender) with some of its remaining liquid

Add the remaining ingredients with the beans and only 1 tablespoon of olive oil. Beat until homogeneous

When the mixture is ready it can be put to cool in the refrigerator for 1 hour for there to be flavors release

Then simply serve in a dish or other container and fill with a strand of olive oil.

5. Pea hummus

Ingredients

  • 250 g of pre-cooked peas
  • 2 tablespoons tahine
  • Juice of ½ lemon
  • 2 tablespoons extra virgin olive oil
  • 50 g dry tomato
  • Complementary paprika and bread to serve

Preparation:

This preparation is super simple. Add the ingredients to the food processor (only 1 tablespoon olive oil and only 1/3 of the dried tomatoes) and beat for about 30 seconds to 1 minute, until the consistency is smooth and well homogeneous.

Serve in a container and complement with the olive oil and paprika.

The dish (preferably) can be garnished with the rest of the dried tomatoes for a full tasting.

2 Dieting Tips That Will Help You to Stay on Track

If you have failed in several attempts to follow a diet, do not despair. This does not mean that you have done wrong or that the nutritional plan is not adequate, often what is behind this “small” failure is that you have failed motivation and willpower.

And the emotional part of each one is of vital importance when it comes to losing weight. In this article, you will discover two keys for staying on track when dieting.

Find your reasons to start a diet

It suits you to do an exercise that will come in handy to convince you of what you can achieve if you start the diet. It is called “The balance”, and as its name suggests, it helps you to become aware of the good and the bad that both the act of initiating this change and the failure to do so have.

1. “The balance” exercise

Draw a table with two quadrants, in one place the good that you will get if you comply with the diet and in another what you do not like about it. Try to answer the questions that are posed, being as sincere as possible with you.

When you answer, it is important that you be as specific as possible. For example, in the quadrant of what is good to do, do not just put “improve my health”, write specifically what aspect of your health will improve.

The more you specify, the more you will identify with the motives and the clearer you will have if it is worth it or not to make the change in your diet and your way of life.

2. Hang your “motivational collage” in your fridge

Once you have assessed the pros and cons of starting a diet: take what you have written in the quadrant of how good it is to change and move it to a large enough card where the entire list fits. Accompany the text of related images, turning it into a “motivational collage”.

For example, if you have written that one of the good things is that you are going to be able to put on the jeans that you do not fit now, you can hook a picture of yourself in your collage wearing it. Put the card in a visible place and you will remember why it is worthwhile to continue with the commitment you have acquired with yourself.

Are you motivated to change?

If you are clear that you want to diet, you will be able to successfully resolve the moments of doubt that may arise along the way, and overcome the bad habits that you may have ingrained for a long time.

  • Forever. The intention is not to make a diet for a month, but to change the way you eat forever. That means that you must internalize that will to change and convince yourself that eating well is going to become a maxim of your life forever.
  • You can “train” that value. If you are thinking all day that dieting is horrible, you will feel bad, you will not enjoy, and sooner or later you will throw in the towel. But if you focus on the positive and you repeat to yourself that you enjoy eating well and that it suits you, you will be able to see your reality from another point of view.

Health or beauty

When starting the diet it is good that you reflect on the reasons that motivate you to want to lose weight. Internalize that, although perhaps the initial idea was driven by wanting to lose some weight and show off those Texan jeans that you love, a better diet will improve your health remarkably.

By eating in a balanced way you will feel more energetic, have a better mood and even your skin will thank you.

Write down all the small positive changes that you feel after a few days with the diet, each one of them will be a small victory won and will help you maintain your motivation.

A touch of creativity

If you are too strict with your diet, it is likely that after a few days you get bored. On the other hand, by combining different foods from your diet you can add a touch of creativity that will add flavor and allow you to overcome the feeling of “eating the same thing every day”.

Loosen the rope a bit and try a different dressing, mix other spices and opt for different cooking techniques.

8 Foods That Will Keep You Satisfied

The best trick to lose pounds is to achieve the feeling of “satisfied stomach”. With the following foods, you will find it much easier to get it.

1. Roasted or boiled potato

It has a reputation for fattening and is not true (except if it is fried). It provides energy in the form of starch, but three quarters of its composition is water and barely contains fat: 100 g of cooked or roasted potatoes only add 70 kcal.

Compared with other foods rich in carbohydrates, their caloric density (the calories a food has in relation to its weight) is low.

If cooked and eaten with skin, it provides fiber that, together with the water it contains, slows digestion and fills the stomach even more.

When you fry it, all that changes: it loses a lot of water and its caloric value goes up because it absorbs a lot of fat.

2. Mushrooms

They hardly contribute fats and, even if they are a large portion, they do not cause weight gain.

This is due to its high percentage of water (between 80 and 90%) and its richness in fiber.

Mushrooms contain a large amount of beta-glucans, a type of fiber that, due to its benefits, has been the subject of a multitude of studies in recent years.

Research has shown that eating mushrooms twice a day (one at breakfast, for example as scrambled) sats more than the same amount of meat.

3. Oatmeal, a fiber champion

It contains soluble fiber, a good ally to satiate and calm hunger. Once in the stomach, it “captures” water and swells, forming a kind of gel.

When this happens, the walls of the stomach relax and the nervous receptors send the brain the warning to stop eating, because a good level of satiety has already been achieved.

It can be taken in grain (prepare it as rice), but it is more often done in raw or cooked flakes. If you choose it for breakfast, substitute bread or whole grains.

Unlike other more processed cereals, sugar is not usually added (check it on the label) and it is not refined (it keeps the whole grain). Therefore, your contribution in fiber and proteins is intact, which will fill you longer.

4. Avocado, in cubes or crushed

It is true that it has a higher caloric density than the rest of fruits, since for the same amount it contributes more calories than the rest (100 g equals 160 kcal).

It explains its richness in fats, although almost 72% are monounsaturated fats (such as oleic acid), so they are healthy. If you take it with moderation, it does not make you fat and it satisfies.

According to a study carried out by the Loma Linda University in California (USA) published in Nutrition Journal, taking half an avocado in the food provides a “full” sensation 3-5 hours in overweight adults.

Precisely for that digestive “calm” that it leaves us, it helps to avoid other less healthy and even more caloric foods. Enjoy it by adding it to salads, such as guacamole or pate, or with slices on toast.

5. Legumes, lasting energy

Like oats, its fiber is mostly soluble, so when in contact with water it swells, “occupies more” and slows down the digestive process.

Beans are the ones with the highest satiating capacity, followed by lentils.

Your satiety may be accompanied by digestive discomfort, precisely because they may be flatulent. To avoid this, add cumin, ginger or fennel. You can also have a natural yogurt for dessert.

It is a mistake to combine them with processed meats in consistent and caloric stews. Prepare them better in the form of cold or warm salads, sautéed with vegetables (they will satisfy you even more) or as puree.

6. Eggs at breakfast

It is a food with a high satiating power.

A study by the University of Connecticut (USA) showed that eating an egg at breakfast helps lose weight because it provides enough satiety until the next meal.

It allows more preparations than what is supposed: in tortilla, scrambled, poached, in the bain-marie, in the oven…

7. Fish at noon

It has been proven that fish has more satiating effect than other protein foods of animal origin.

A study published in the European Journal of Clinical Nutrition compared the effect of fish proteins with those of beef and observed that people who ate fish in food reduced by 11% the calories they ate at dinner. day.

That ability to “postpone” the feeling of hunger is probably due to its proteins, although it is suspected that the type of fat it contains also helps.

8. Orangers, to cheat hunger

It is one of the fruits that can leave us most satisfied by its large amount of water and fiber (that’s why its caloric density is very low).

When you eat it, do not eliminate the white pulp because a large amount of soluble fiber is concentrated there.

Another good reason to take it is its richness in vitamin C, one of those related to the tendency to gain weight.

Therefore, it is advisable that you ensure the necessary daily amount. Eat an apple and a kiwi, 4 tangerines…

Eat the necessary, neither more nor less

Eating is essential to live, but in the modern world food is increasingly becoming a necessity, a source of pure pleasure. It is not strange if we bear in mind that our brain always reaches the following conclusion: if we have “reservations”, we are safe.

They are reminiscent of our time of the caverns that still conserve our genes… and that can give us some annoyance with the scale. Because… what do we usually do after a bad day? We want to find a recovery in the pantry or refrigerator; a compensation, a way to ensure maximum well-being.

The worst thing is not to do it, but to repeat it without reflecting. Converting that gesture into routine can worsen eating habits and encourage weight to increase because we do not usually be aware of “those other foods” that we do quickly, even standing up.

We do not count them like the rest because we do not pay them the attention they require. The reason is that most of the time we do it as an automatic act and we do not even realize it.

Maybe we can not do much so that every day is perfect, but we can introduce into our meals foods with a great satiating effect. That way, any purpose of losing weight will be more successful and any change in your diet will mean less sacrifice.

On what does it depend that you feel satiated?

The satiating capacity of a food depends on several factors. Generally speaking, the less manipulated you are (the more natural) the more satisfied you will be.

In different studies it has been proven, for example, that processed products to which monosodium glutamate is added (in the labels appears as E61) inhibit the satiety signal and even awaken a compulsive reaction that can be comparable with addiction. That is why it is so difficult to leave a bag of chips half-baked or to curb the voracity for some sausages or patés.

Products that are very high in fat can also lead us to eat more because they activate the hunger hormone, ghrelin. With that “hyperactive” substance, we will hardly feel satiated.

In contrast to all this, what will help you to be satisfied will be…

  • Foods with a high water content. They dilate the walls of the stomach, which sends a signal to the brain to indicate that it has eaten enough.
  • Foods that are very rich in fiber, specifically the soluble type, which in contact with water swells and causes that same abdominal distension.
  • Foods high in proteins. According to the Maastricht University (Netherlands), they owe their satiating capacity, among other reasons, to decrease the level of ghrelin (hunger hormone) and increase hormones involved in satiety (such as cholecystokinin). In addition, they increase energy expenditure because the body has a harder time digesting them.