Bagels

Bagels

How was that weekend? Impeccable no? A lot of beach time and shit? Here, in Bergen, also spectacular. It rained like a motherfucker since friday and on Monday the maximum temperature was 10ºC.

Whole Wheat Bagels

I’ve been looking for some sort of whole grain flour based bagels for a long time and I couldn’t find it in any groceries shop. I find gluten-free bagels everywhere, but what’s the point on buying a product made out of even more refined flours than regular bread flour? Of course it is important to have these alternatives avaiable. I’m sure people who suffer from celiac disease or gluten intolerance are very thankful for that, but the truth is that, normally, the final product is still quite unhealthy. Very rarely you’ll find a gluten-free product that is not made out if highly processed flours.

Well, here, at the house, we have no gluten issues and so, gluten-free bagels will have to wait. Specially because I don’t have much experience with gluten-free breads and whole wheat recipes are already complicated enough.

That time I had a bagels and shit

When I was a kid, I never had a bagel. Then I grew up, and I still didn’t have much of it.

I don’t have stories for everything.

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Bagels
Bagels are basically some breads with a hole in the middle. Ok, some breads with a hole in the middle, that are boiled in water before baked in oven.
Prep Time 20 minutes
Cook Time 40 minutes
Passive Time 6 hours
Servings
Bagels
Ingredients
Prep Time 20 minutes
Cook Time 40 minutes
Passive Time 6 hours
Servings
Bagels
Ingredients
Instructions
  1. Mix the yeast, sugar and water in a mug (the water should be lukewarm, not very hot!);
  2. Let it sit for 10 minutes, to activate the yeast;
    Bagels 1
  3. In a big bowl, mix the flour with the salt and add in the yeast mix and the blackstrap molasses;
    Bagels 2
  4. Get ready for a brutal combat with the dough;
  5. Vigorously knead it, like a man;
  6. Allow the dough to rest in a greased bowl covered with a wet towel, for about 4 hours, in a warm place;
    Bagels 3
  7. Roll the dough with your hands, forming a... hmmm... a roll;
  8. Divide the dough in 12 equal pieces;
    Bagels 4
  9. If the pieces are not equal, the dough will expel a poisonous gas that will inflame in contact with the oxygen in the air;
  10. Shape small balls with your hands and make a hole in the middle, like some sort of donuts;
    Bagels 5
  11. Allow the bagels to rest for about 1 hour;
  12. Boil them in boiling water, for about 1 minute each side; You can add salt, sugar or any other spices you may like to the water; I added baking soda to give the bagels that bretzel taste;
    Bagels 6
  13. When cooked, you can top your bagels with seeds, spices or any other toppings you may like; I used fennel seeds, flor-de-sal, black pepper, turmeric, thyme and sesame seeds;
  14. Bake them in the oven, 180ºC, for about 30/40 minutes; I baked mine over on a silicone layered tray, but you can also use a greased tray (with some olive oil or any other fat);
  15. Enjoy them warm or cold, sweet or savory, however you may like;
Recipe Notes
  • These bagels are relatively small;
  • If you prefer sandwich-size bagels, you can use the same recipe for just 6 bagels, instead of 12;
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Bagels 8

Caloric Breakdown:
(Por Bagel = 1/12 da Receita)
Blue – 79% Carbs
Red – 4% Fat
Green – 17% Protein

 

Bagels 7

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Carob and Orange Moist Cake

Carob and Orange Moist Cake

carob 1

I don’t know where you from, but you’ll probably disagree with the next paragraph.

The best oranges in the world come from the Algarve.

Many aromas and tastes remind me my country, but very few foods are best representative of the south of Portugal than the orange.

Orange is on of my favorite fruits. Even living in Norway, where basically all the fruit tastes like crap (yes, sorry to inform you, my norwegian friends, but it’s true), I’m still eating oranges on a daily basis. Unfortunately, and just as the great, great majority of fruit in Norway, it’s imported. Normally from South Africa, sometimes from northern Spain. And just like almost all the imported fruit, it’s crap. This have nothing to do with the country where it comes from, of course, but simply with the fact of being harvested too soon to be exported.

Everytime I go home and I taste an orange it’s like I remember the true taste of the fruit. “Oh yeah, that’s true, this how oranges taste like!”.

My region have many fantastic products, namely ALL the fruit. But some of my favorite are, undoubtedly, orange, carob, almonds and figs.

Food for donkeys

When I was in elementary school, I had a collegue grandson of a great farmer. They produced, among other things, carob. I know this because he used to tell us. But I had no ideia what carob was. He used to tell us that his grandfather used to feed the donkeys with it.

I never tried carob ’til I got into cooking school.

Unfortunately, and like many other products from my region, it’s not that popular over there. The great majority of it’s production it’s for exporting and the lack of popularity makes us pay more for it than we actually should. Fortunately this seems to be changing. Nowadays it’s starting to be more well known among the portuguese and having a shining place in our gastronomy.

Here, in Norway, it’s not a famous product at all. Most people never heard about it.

Tastes from the Algarve

When I attended to cooking school, I became a fan of these regional products. In one of my exams, I even made this thing we call queijo de figo (portuguese fig cheese) with carob, roasted almonds and medronho (everything from the Algarve), sided by papo de anjo (angel’s double chin) in orange light syrup and honey and medronho ice cream. Yes, very fashion, very gourmet. And really good for your health, if you’re planning to die from heart disease any time soon.

Ingredients:

Dry:

2 TBSP of grounded Flaxseeds
1 TBSP of Chia Seeds
1 Cup of Chickpea Flour (Besan/Gram Flour)
1 Cup of Oatmeal Flour (grounded oatmeal)
1/2 Cup of Carob Powder
1/4 de Cup of Raw Sugar
1 TSP of Baking Powder
1.5 TSP of Baking Soda
1/2 Cup of Roasted Almonds

Moist:

6-8 Dates (soaked)
1+1/3 de Cups of fresh Orange Juice
1 TBSP of Olive Oil
1 TBSP of Fig Compot
Orange Zests

Frosting:

1/2 Cup of Water
3 Dates (soaked)
3 TBSP of Carob Powder
1/4 Cup of fresh Orange Juice
1 TBSP of Fig or Orange Compot
1/3 Cup of Almond Butter (or grounded almonds)

Instructions:

  • Pre-heat the oven on 180ºC;
  • If you couldn’t find oatmeal flour, you can start by doing it yourself;
    • I use to grind the oatmeal in the coffee grinder, but you can also do it in the food processor or blender (if you have a high speed one);
  • In a big bowl, mix the oatmeal flour, chickpea flour, carob powder, baking powder and baking soda;

carob 2

  • Since you’re already using the coffee grinder, you can use it to turn your raw sugar in powdered sugar;

carob 3

  • Chop the roasted almonds with a knife;

carob 4

  • Rinse one or two oranges and zest it with that thing… to zest oranges… that thing that you can also use to shred carrots… you know;
  • Squeeze the orange’s juice;
    • I won’t tell you how many oranges do you need because not every orange have the same amount of juice. Instead, you have the amount of juice you need in the ingredients list. I’m a genius, I know;
  • In another bowl, mash the dates (pitted) with a fork and mix it with the chia seeds, flaxseeds, olive oil, orange juice and compot;
    • I used an all-natural fig compot, made solely with figs, apple juice and lemon juice;
    • You can use a homemade compot or any other you may fancy;

carob 5

carob 6

  • Sieve the flours mix and start adding it, little by little, to the liquid mix;
  • At last, fold in the chopped almonds and orange zest;
    • I saved some of the almonds and zest to decorate the cake, but that’s not really necessary;

carob 7

  • In the meanwhile, you can start with the frosting;
  • Throw all the ingredients in the frosting list in the blender jug;
  • Blend it until you have a creamy texture;

carob 8

  • Pour the cake mix to a baking tin you like;
    • You can use a loaf tin or a spring form;
    • I used a small springform and wrapped it with parchment paper because I wanted to make sure the cake was not gonna stick to it;
    • If you’re not using a silicone tin, I recommend wrapping it in parchment paper, as the cake tends to be very moist;
  • Bake it in the oven, 180ºC, for about 1 hour;
  • Allow the cake to cool down before you remove it from the form;
  • Cover it with your carob frosting, orange zest and chopped roasted almonds;

carob 9

  • Happiness is a piece of cake;

carob 10

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carob 11

Caloric Breakdown:

(1 Service = 1/8 of the recipe)

Blue – 52% Carbs

Red – 38% Fat

Green – 10% Protein


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Simple Pancakes

Simple Pancakes

It took me many years to understand the difference between pancakes and crepes. I know nowadays every 13 year old kid in Portugal knows what pancakes are, but 16 or 17 years ago, if I would ask my mom to bake me pancakes for breakfast, she would have to check for the recipe in every single TeleCulinária magazine (a super old portuguese culinary magazine) and I would probably still have toasts and coffee with milk for breakfast. This if I even knew what a pancake was when I was 13, ’cause I have no ideia when I first heard about it. With 13 years old I was more concerned about improving my skills in the Sticking Game, a super old portuguese game normally played with a sharp stick and some drawings on the soft ground. On my school we used to play it with a rusty scredriver, also very useful to threaten your school mates and still their lunch money. Pancakes were hollywood movies stuff.

Sunday Pancakes

The last time I published a pancake recipe was already more than 1 year ago. By that time I used to call them sunday pancakes, as I used to bake them on sundays. Super original name, I know. But things change and now the sunday pancakes ritual is actually on saturday morning. Not that would make any different, but you know, I have to write something on these posts, just to give the impression I actually care about you and shit.

Saturday Pancakes

This has nothing to do with the fact I started baking pancakes on saturday mornings, but the recipe I’ve been using lately is slightely different from the one I have here on the blog. It was not divine inspiration, no, it was just because I didn’t have the ingredients I used to use at home and, after all, I realized I actually like better these ones.

Besides, this recipe is more simple to make and also healthier, since it contains less processed flours.

Ingredients:

1/2 Cup of Buckwheat Flour
1/2 Oats Flour (grounded oatmeal)
1/2 Cup of Apple Sauce or 1 Mashed Banana
1 Cup of Vegetable Milk
2 TBSP of Grounded Flaxseeds
1/2 TSP of Baking Powder
1/2 TSP of Baking Soda
1 TBSP of Apple Cider Vinegar
Vanilla (optional)
Cardamom (optional)
Turmeric (optional)
Cinammon (optional)

Instructions:

  • Mix the grounded flaxseeds with 5 tablespoons of warm water and let it sit for 10 minutes;
    • If the mix doesn’t become kind of gooey, microwave it for about 15 seconds;

pancakes 1

  • If you want to make your own oats flour, just ground some oatmeal in the coffee grinder or food processor;

pancakes 2

  • Mix the apple sauce (or mashed banana) with the milk, baking soda, baking powder and flours;
  • At last, fold in the gooey flaxseed mix, apple cider vinegar and seasonings, if you’re using it;

pancakes 3

  • Bake your pancakes on medium heat, using a non sticking pan;
  • Remember to heat the pan before pouring in the pancake batter;
  • Let them cook nicely in one side, until it stops bubbling, before you turn them;
  • If you’re using a propper non sticking pan, you’ll need no oil;
    • Keep in mind that if you add some oil in the pan, you will alter the nutritional values of the recipe;

pancakes 4

pancakes 5

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pancakes 6

Caloric Breakdown:

(1 Service = 1/2 recipe)

Blue – 65% Carbs

Red – 21% Fat

Green – 14% Protein

Note:

  • These values, obviously, reffer to the pancakes without any toppings;
  • Eating pancakes does not make you more fat than eating bananas, as long as you’re using the right recipe and chosing the right toppings;

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Açaí

 

Açaí

It is said that one becomes a bit more brazilian by eating that tiny berry. Not that you should want to become brazilian, but they are the kings of Brazilian Jiu Jitsu after all. Anyways, no food has been as representative of Brazilian Jiu-jitsu as the well known açaí.

The Açaí Berry

The açaí berry is a small, round and black-purple fruit, similiar but much smaller than a grape. It comes from a special type of palm tree that grows in very specific rigions in the globe such as the amazon rainforest and other parts of the northern south america. The berry is normally processed into a thick juice and sold frozen all around the globe. Though in Brazil it is used in juices, candy, ice cream, smoothies and compots. The seeds are even used in jewelry and the oil and pulp in many different hygiene products. Not that surprising for a country that produces pretty much 85% of all the açaí sold around the world.

The Macros

The açaí berry is a very peculiar fruit with very peculiar macros. In every 100 gr. of pure açaí it contains 13 gr. of protein and 17 gr. of fat. Quite rich for a tiny fruit. Keep it mind that these values are for the pure berry itself, so the usual frozen açaí nutritional value is quite different and varies a lot. 

The Science

Several studies also show that açaí berries may be the most antioxidant rich fruit on the planet. If you don’t know what an antioxidant is, I may suggest this awesome website. Anyways, we’ll try to make it simple for you.

When oxidation occurs in the human body, it produces free radicals. Free radicals are some bastards who want to pass other molecules guard and steal its electrons. Antioxidants are the dudes who choke the sh*t out of them and protect the other molecules. Ok, so it’s not quite like that, but antioxidants are good for you. That all you need to know.

Besides all the antioxidant benefits from açaí, it has also been shown to boost the immune system, improve metabolism and even reduce inflammation.

There you go. If you consider yourself an athlete, now you have plenty of reasons to make yourself a nice açaí bowl. If you don’t consider yourself an athlete, just shut up and eat the damn fruit.

Ingredients:

400 gr. of Frozen Açaí
4 Bananas
1 Mango
Some Brazil Nuts
Homemade Granola
Chocolate Sauce

Instructions:

  •  Peel and dice your mango;
  • Slice 1 banana;
  • Throw the rest of the bananas in your food processor (a powerful blender will also work);
  • If you want this to be just like ice cream, go for frozen bananas. Just keep in mind it will take much longer time to blitz;
  • Break in your frozen açaí pads;
  • Blitz it until it looks like ice cream;
  • Serve it in bowls and top it with the sliced banana, diced mango, granola, brazil nuts and cocoa sauce;
    • For the chocolate sauce, simply mash 4 juicy dates with a fork, mix in a teaspoon of vanilla powder, 2 tablespoons of pure cocoa powder and enough water to give it a “saucy” consistency;

açaí 1

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açaí 2

Blue = 52% Carbs

Red = 40% Fat

Green = 6% Protein

Note:

  • 1 service is half the açaí and banana bowl topped with 1/2 sliced banana, 1/2 mango, about 4 brazil nuts, 3 tablespoons of the homemade granola, and about 1 tablespoon of chocolate sauce;
  • The nutritional value will of course highly depend on the toppings you use;
  • If you want to boost the protein content, just add some protein powder in the açaí ice cream (I may suggest unflavored protein powder or you will ruin the açaí taste);
  • If you want to keep it lower in kcal you can use less granola, eat less, or just get 1 extra hour on the mat and stop crying;

This post was specially made for Frontline Academy, my second home in Norway 🙂 

 

Oatmeal

 

Oatmeal

Oatmeal is the kind of food everybody knows how to cook. Or at least I thought so. In fact, my friends are always asking me to give them tips on how to cook the easiest foods. How do I prepare my oatmeal is a question that I get all the time.

It’s from very young…

oatmeal 1I used to love breakfast cereal when I was a kid. As I already mentioned in this post, I would go for almost a box at a time. Something else that I also used to be hooked in was Nestum. Chocolate Nestum, Honey Nestum, but specially Rice Nestum.

oatmeal 2What’s funny about this is that I don’t recall anyone ever telling me about oatmeal. No one ever came to me and told me “Just taste this oatmeal, so creamy and tasty! Just give it a try!”. No, as far as I knew back then, Chocapic and Nestum was for the youngsters and Farinha 33 or Farinha Amparo (portuguese brand cereal based porridges very popular back in the day) for the elders. My grandmother (or old grandma, like I used to call her) would even cook some sort of maizena porridge, something I never tried.

I think I never heard about oatmeal until I was 18 or 19, which is also when I started doing sports. Before that, I think, for me, oats were just cereals used in shower gels.

I don’t remember the first time I tried oatmeal, not even how did I cook it, but I remember I didn’t like it. It had a weird consistency, lack of taste and a sickening feel in the mouth.

It’s from very young that one twists the cucumber, as they say in Portugal. I already know that I have know ideia where does this quote comes from, but the point is that it would have been much easier for me if someone taught me how to enjoy oatmeal when I was still a kid.

Every single day

I also don’t remember when I started enjoying oatmeal, but I’m pretty sure it required some power of will. I remember making myself eat a lot of stuff that I didn’t really enjoy in favor of my wellness (both physically and mentally). Abandoning the guy on the left and becoming the guy on the right on only one year demanded a lot of self sacrifice. Specially for a lazy dude that never took part in any sport in his life.

oatmeal 3

Nowadays I’m such a big fan of oatmeal. I use to say that oatmeal is the most constant meal in my diet. Very rarely I don’t have oatmeal for one of the meals. Breakfast, lunch or dinner, pre or post worout, oatmeal is one of those foods that makes me happy.

Ingredients:

1 Cup of Oatmeal (gluten free if desired)
2 Cups of Water (ou vegetable milk)
1 Ripe Banana
1 TBSP of Blackstrap Molasses
5 or 6 Halves of Walnuts
2 or 3 Brazil Nuts
1 TBSP of Pumpkin Seeds
1 TBSP of Flaxseeds
1/2 TSP of Vanilla Powder
1/2 TSP of Cinnamon Powder
1/2 TSP of Turmeric
Pinch of Flor-de-sal

Instructions:

  • Mix the oatmeal with the water and a pinch of flor-de-sal;
  • Microwave it, on 700w, for about 5 minutes;
    • If you don’t like cooking food on the microwave, do it on the saucepan;
      • Boil the water and add in the oatmeal and flor-de-sal;
      • Cook it in low heat, always stiring, until it has the desired consistency;
      • Add in more water, if necessary;

oatmeal 4

  • When is cooked, mash in the banana and mix it well;
  • Also mix in the vanilla powder and flaxseeds;

oatmeal 5

  • Season it with the cinnamon and turmeric;
  • Top it with the walnuts, brazil nuts, pumpkin seeds and blackstrap molasses;
  • Enjoy it while still warm;

oatmeal 6

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oatmeal 7 oatmeal 8

Caloric Breakdown:

(The whole recipe is one service

Blue – 58% Carbs

Red – 32% Fat

Green – 10% Protein

Note:

I normally have this oatmeal as a post-workout meal. If the macros do not fit in your diet, if you feel that it may be too many calories for you, feel free to eat less 🙂