Vegan Energy Bars

Siete a corto di energie? State cercando lo snack vegan perfetto dopo il vostro allenamento? Ecco per voi una ricetta facile e veloce per preparare delle fantastiche barrette energetiche.
Non mi sono segnata le dosi, ho voluto fare tutto seguendo l’istinto. Fatelo anche voi, sperimentate e divertitevi 😀

INGREDIENTI
3 cucc.ini olio di cocco
Agave o sciroppo d’acero
2 1/2 cucc.ini burro d’arachidi
Fiocchi avena
8-10 Pistacchi
Semi lino
Bacche goji, una manciata
Acqua
5-8 Datteri
Cioccolato fondente

1. In una pentola piccola riducete per 5-10min datteri, agave o sciroppo d’acero (abbondate! I datteri devono essere quasi immersi per intero) con un po’ d’acqua.
2. In una ciotola mescolate avena in fiocchi, pezzi di cioccolato fondente, pistacchi, bacche goji, semi lino
3. Versate il composto ridotto in un frullatore, lasciate raffreddare leggermente e poi frullate aggiungendo il burro d’arachidi. Fatelo riposare ulteriormente.
4. Unite la crema di datteri agli ingredienti secchi, aggiungete 3 cucchiaini di olio di cocco
5. Appiattite il composto in una pirofila pirex ricoperta di carta forno
6. Cuocete a circa 180’C per 30-35 min
7. Prima di tagliare, lasciate raffreddare.
8. Tagliate dle barrette e incartatele una ad una. Conservate in frigo, o in un luogo fresco e asciutto.

Xmas Vegan Shortcrust Pastry Cookies

December has started, what’s better than making some cookie for Christmas? I have to apologize all of you for the shape of my cookies, I didn’t use any kind of pastry cutter. Next time I will ahaha! But trust me, the taste is so good!

  

INGREDIENTS
300gr flour
30gr white sugar
70gr brown sugar
orange zest (or orange flavouring)
vanilla flavouring
8-9 gr baking powder
130 ml corn oil
200ml water slightly salted

For the icing:
100gr icing sugar
2 tbs water

First, mix the sifted flour and the baking powder with a fork. Do the same with the two type of sugar.

The ingredients are ready, let’s make the dough!

In a bowl mix the oil and the salted water vigorously with a whisk. Then, add the sugar, the orange zest, few drop of vanilla extract, the sifted flour previously mixed with the baking powder.

Knead till the dough doesn’t stick on the bowl anymore. Let it rest in the fridge for 30 min.

In the meanwhile, prepare a baking tray (or more) covered with parchment paper. And why not, clean the kitchen! ;p
When 30 min are up, take the dough out of the fridge and start making the biscuits, preheat the oven at 230°. Transfer every cookie on the baking tray and cook for about 15-20 min till they appear golden on top.

Let them cool down. In the meanwhile, make the icing. Start by putting two tablespoon in a bowl then gradually add the icing sugar . Make sure there’s no lumps while you mix with a fork.
Now the fun part, garnish the biscuits as you like =D. The icing takes few minutes to dry.
Merry Christmas ❤️

Cocoa Raspberries Smoothie Bowl

 

The Aztec called it “the food of gods” and it’s no coincidence. They considered the cocoa seeds a gift from Gods to humans, they were so important that were used not just for drinks but also as currency. The Aztec believed chocolate had aphrodisiac power and provided strength.

From a nutritional point of view, cocoa powder is a rich source of flavonoids, specifically epicatechin and catechin. This subclass of plant-derived polyphenols has been proved to act as antioxidant and provides other kind of benefits for the human health such as reducing cardiovascular disease.
Moreover, cocoa powder provides a fair amount of iron and magnesium – one tablespoon contains about 3 to 7 percent of the recommended daily intake. They’re both essential to provide energy and fight the fatigue.

It is common to believe that after eating chocolate, we feel better. That’s because cocoa naturally contains a small quantity of tryptophan, an amino acid used by the body to produced serotonin, the hormone of happiness.

In conclusion, I think nearly all of you have tried raspberry and chocolate combined in a dessert once. Cocoa mixes perfectly with the acidity of raspberries. This is the perfect recipe whether you need to boost your mood or just want a healthy treat in the morning.

INGREDIENTS
4 ice cubes
2 babanas
2 tbsp Matt soy/almond bio milk
1 tbsp oat bran
Natural vanilla flavour, as desired
About 50gr of raspberries
2 tbsp organic cocoa powder, unsweetened

Combine ice cubes, bananas, non-dairy milk in a blender and blend until smooth.
Add oat bran, vanilla flavour, three or four raspberries and the cocoa powder. Blend again.
Pour the mixture in a bowl and serve. Garnish with fresh raspberries.

References
http://ndb.nal.usda.gov/ndb/foods/show/6146?manu=&fgcd=
http://www.health-herbal.com/html/cocoa.html
http://www.eufic.org/article/en/artid/health-benefits-cocoa-flavanoids/
http://www.botgard.ucla.edu/html/botanytextbooks/economicbotany/Theobroma/index.html
http://envirohealthtech.com/cacao.htm

Cocoa Apricot Smoothie Bowl

 

INGREDIENTS
2 1/2 apricots (the half is for the topping)
1/2 tsp maple syrup
2 bananas
130 ml rice milk
2 tsp cocoa powder, unsweetened
1 tbsp oat bran

Prepare the topping – Dice half an apricot in a little bowl, add the maple syrup and microwave for 30 sec. Set aside.
Smoothie – Add fruits, rice milk, oat bran and the cocoa powder into a blender. Blend until smooth. Garnish with the apricot sauce and enjoy!
Note: If you want to create the same garnishment as I did, before adding the cocoa power set aside one or two tablespoon of smoothie in a glass.

Ginger Mango Peaches Smoothie \\ Post Workout Smoothie

mango_1

The burst of energy of the ginger mixes with the sweetness of mango and peaches. I personally love this combination! Today’s recipe is perfect for the morning or – as I am use to do – after a nice workout to get your energy back.

INGREDIENTS
2 peaches (put aside two slices for topping)
1 mango
6 ice cubes
Ginger, powder
Lemon juice, few drops
1 banana

Cut the peaches into slices and put aside. Dice the mango and cut the banana in half.
Put in the blender all the chopped fruit then the ice cubes, few drops of lemon juice and a sprinkle of ginger. Blend vigorously for 1-2 minutes. Place the mixture in a bowl, finish by cutting into little cubes the two slices of peaches you have set aside before and add them on top.

Nutrition Facts
Calories 330 kcal / Fat 1,5 gr / Carbohydrate 82,2 gr / Protein 4,9 gr / Fiber 11,1 gr

Aquafaba: a revolutionary ingredient in the vegan world

meringue_1

As vegan, one of the first thing it came to my mind was “what could I use as egg substitute?”. There are several solutions suggested on the web and on the market, but today I want to focus on a recent and great – at least, for all the vegans – discovery.

Few days ago I came across to Aquafaba-based recipes and I have been amazed! I know, you are wondering what aquafaba is? Well, it is an ingredient you would ever think to, but you might already have it in your kitchen. Aquafaba is simply the chickpeas brine, the liquid in the chickpeas can you usually drain away. The chickpeas brine turns out to be an incredible ingredient, because after 10-20 mins it whips up as the egg white does!

All starts around December 2014, Jöel Roessel tried to make a vegan meringue by whipping up the chickpeas brine. The result was stunning and he shared anonymously his experiment on his blog revolutionvegetal.
In March 2015, the vegan cook named Goose Wohlt got inspiration from Jöel’s and shared his discovery on the popular facebook group, Vegan Meringues – Hits and missed!. Also, Goose coined the new word “aquafaba” from the latin “aqua” (water) and “faba” bean.

That’s a wonderful news for the vegan community, as everyone I am so exited! So, I decided to give it a try. Two days ago I made my first attemp, the result wasn’t great – the foam turned out to be not that fluffly and after cooking the surface of the meringues was sticky. That means I haven’t whipped up enough. Unlike egg white, aquafaba is harder to manage partly due to the quality of chickpeas.
However, the picture you see it’s obviously my second attemp, it is far better! And let me just say that making meringues during summer it is not probably the best idea, as the cooking time is so long. But if you are brave as much as I, go ahead! 😀

INGREDIENT
100gr Aquafaba (the liquid in the chickpeas can)*
100gr icing sugar
half vanilla bean
few drops of lemon juice

Preheat fan oven to 167-176 F (75-80 °C).
Pour the liquid in a big bowl then cut the vanilla bean lengthwise and with the tip of a knife scrape the seeds, add them in the liquid. Then, add few drops of lemon juice and start beating. Withouth stopping add half of the icing sugar. Keep on beating. Pour the half sugar left and continue to beat. Be patient! It needs from 12 to 15 min to get a fluffy, firm foam. Now, be creative! Shape the meringues on a baking tray covered with parchment paper. The form of the merigues is up to you. Cook for 2 hours.

*Note: I’ve noticed that if you leave Aquafaba in the fridge overnight, it gets more fluffly and firm after beating.

meringue_2

References
http://aquafaba.com/community.html
http://www.revolutionvegetale.com

Energizing Summer Blackberries Smoothie

blackberries_edited2

Keeping in mind the basic rule “high carbs low fat” (I am going to explain you more about it in another article), let’s make a super energizing and fresh smoothie bowl to kick the morning and start off the day with the right foot.

This bowl is rich in magnesium, manganese and potassium, essential elements to knock out the fatigue. Fruits provide lots of fiber which aids digestive health. As you can see, I put goji berries on top of my bowl. This super food is a good source of protein (1 ounce, about 28 gr, provides 12 gr of protein) and it is a very good source of riboflavin which is what makes goji berries well known for their antioxidant function. Goji berries is also a good source of vitamin C, as well as bananas and blackberries. For example, one cup of blackberries provides the 50% of the recommended daily intake. You will see, this smoothie has a wonderful texture, that’s because of the addiction of the oat bran. Source of carbs, as goji berries oat bran contains protein and iron.

INGREDIENTS
3 bananas
4 ice cubes
2 tbsp oat bran
100ml water
Vanilla flavour
100gr blackberries (plus two or three frozen)
Coconut flour
Goji berries

Put in a blender the bananas cut in half, the ice cubes, the oat bran and 100ml of water. Blend till combined. Stop blending and add the blackberries and the natural vanilla flavour as much as you like. You are free to add extra sweetness like stevia, agave or maple syrup. Blend again for a minute.
Place the smoothie in a bowl, sprinkle some coconut flour on top, add frozen blackberries and goji berries as final touch.

Now, you are ready to kick off the day 🙂

Nutrition Facts
Calories 373 kcal / Fat 2,2 gr / Carbohydrate 95,2 gr / Protein 6,8 gr / Fiber 12,6 gr

Reference
1. http://nutritiondata.self.com/facts/custom/280160/1
2. http://nutritiondata.self.com/facts/cereal-grains-and-pasta/5703/2
3. http://nutritiondata.self.com/facts/fruits-and-fruit-juices/1846/2
4. http://lpi.oregonstate.edu/mic/vitamins/riboflavin