Food Friday: 14 days sugar free

Two weeks ago, I have seen the tag #14suikervrij tag on instagram. Suikervrij means sugarfree and the purpose of this project was to cut refined sugar for 14 days. No sugar, no sweets, even when hidden in products you.

I decided to try, I have started last week Tuesday (On Monday we were on holiday therefore I have decided to not bore about sugar) and now I am 10 days further

In this post I will describe how I have achieved to cut refined sugar and how difficult I have found it.

I normally buy fresh ingredients for our meals and we normally don’t eat ready to eat food. I also don’t drink fruit juices, and I thought it was also a good point to leave cookies and chocolate for a while.  We also do not eat many products where sugar is hidden (sauces, ketchup…), but when you start read ingredients of foods it is surprising that sugar is almost everywhere… It is in mayonnaise, when it should not to (my grandma never put sugar in mayonnaise!), it is in chips, and it is in peanut butter and in most of supermarket product.

Sugar free on budget

First thought was to check the shops of organics groceries, there are several in town. But let’s be honest, if I start to buy everything organic I will double my food budget, therefore I had to make choices. I like to go shopping, even for groceries, so it has not been a challenge to have a look at the supermarkets in the shop mall here, and I must say that after a round I have understood that is possible to eat healthy even on budget. Let’s make the example of peanut butter, I have seen a discount peanut butter which has more nuts and no sugar and it costs half of a top brand which has the same ingredients.

Fruit and vegetables, I buy at the local market on Saturday, they are good product and they cost much less than in the supermarket.

Well, I can say it is possible to eat sugar free (and healthier) without doubling the budget

And now some practical tips

Do not use mix, or packaged food. Use fresh ingredients, add spices and you will get a delicious meal (and it will be cheaper, just to stay on the budget subject) without artificial flavors.

DO not drink fruit juices; they are full of sugar and preservatives. Avoid as much as possible soft drinks (Light and Zero beverages included)

Avoid snacks, the granola bars which looks so healthy are full of refined sugars

If you want something sweet dried fruits, fruits, smoothies… In the 14 days sugar free I am avoiding every kind of sugar, but otherwise I eat  dark chocolate, or yogurt with honey

Here some examples of what I am eating during the 14 days sugar free

Breakfast: yogurt (I like the greek yogurt, but it is quite fat, therefore I switch from greek yogurt or fat free yogurt every other day), fruit, (unsweetened) oat flakes, nuts. 

Snack: cucumber slices, fruit smoothie, sugarfree pancakes (recipe will come), fruit.. One snack I really like is carrot sticks dipped in hummus. A rice cracker with peanut butter and nuts  is also one of my favourites

Lunch: I normally bring a salad with me from home. We have a canteen but it is cheaper to bring my own lunch, not to mention that I have no idea about the ingredients used for food there. And bringing lunch is a perfect way to no waste dinner leftovers

Dinner: pasta with homemade sauce, rice with vegetables, meat (not breaded), fish, I just avoid ready mix and packages and there is no problem

Other suggestions are on my instagram account, or with tag #14suikervrij

Should you also try to cut all sugar for 14 days?

Healthy cake!

I am trying to cut off processed food, and to use more whole wheat product. Surfing on the net, I have found many recipes for bananabread without sugar, but I am not fan of bananas. Therefore I have arranged here and there, and this is the results. Off course, if I want "real cake" I use sugar, butter and white flour, but for every day this cake is a good healty snack.
Nella mia filosofia del mangiare sano, sto cercando di tagliare gli zuccheri raffinati e usare piu' prodotti integrali. Su intenert ci osno molte ricette di questi bananabread, ma non essendo una gran fanatica delle banane ho aggiustato qua e lá fino a trovare la ricetta adatta ai miei gusti. Logicamente se voglio una torta "vera" non ci faccio caso, uso il burro, la farina 00, e lo zucchero, ma a volte ho voglia di qualcosa di diverso per uno spuntino al volo, e questa torta si e' rivelata una buona alternativa

Ingredients (for about 8-10 slices)
250gr whole wheat flour
2 eggs
1 banana
50ml fat free yogurt
3 tblsp honey (if you can find, use organic honey)
1 tsp baking powder
one handful ground nuts (I have used hazelnuts)
one handful goji berries or raisins

Ingredienti (per circa 8-10 fette di pkum cake)
250 di farina integrale
2 uova
1 banana
3 cucchiai colmi di miele (meglio se a provenienza sicura)
50ml di yougurt magro bianco
1 cucchiaino di lievito
una manciata di nocciole tritate
una manciata di bacche di giji o uvette se vi piaccionop

Directions
Blend the banana with the yogurt in a blender or food processor. Beat the eggs with the honey and the banana. Gently add the  flour and bakind powder. If the dough is too hard, you can add some milk. Add the goji berries and the nuts. Pour the cake dough in a rectangular cake spring (I have a silicone one therefore I do not use to fat it) and bake in the pre heated oven (170 C,  350 F) for about 35 minutes

Preparazione
Frullare la banana con lo yogurt in un robot da cucina o frullatore. Montare le uova con il miele e la banana, aggiungere lentamente la farina e il lievito. Per ultimo le bacche e le nocciole tritate
Versare in uno stampo rettangolare (io ne uso in silicone, quindi non ho bisogno di imburrare) e cuocere in forno preriscaldato a 170gradi per circa 35 minuti)

Meatless Monday: Parmigiana di melanzane (grilled)

(non ho incluso la versione italiana in questo post, dato che immagino sia una ricetta conosciuta da tutti)
Parmigian di melanzane is a typical italian recipe with eggplants. I find it delicious but the original recipe is quite heavy, and time consuming since you should pan fry the eggplants after have dipped in eggs and crumble. I normally just grill the eggplants. But if you dare please try to pan fry them, it will taste delicious

Ingredients (serves 4)

2 big eggplants, sliced

1 clove garlic, peeled

400 g peeled tomatoes  (canned)
sea salt  
4 tblsp plive oil
1 handful fresh basil 
100gr  Parmesan cheese, grated
Optional: 500gr fresh tomatoes

Directions
Make the tomato sauce: warm the oil in a pan with the garlic, addo the peeled tomatoes, a bit of salt and the helf of the basil and let is cook for about 15 minutes.
Grill the eggplants on both sides. Layer in a oven casserole the eggplants, the tomato sauce (and the sliced fresh tomatoes, if you like), and the parmesan cheese. I use a casserole big enough to get two layers. Finish with the basil on the top (pull a bit the basil into the parmigiana, to prevent it will burn in the oven).
Pre heat the oven to 190 degree (375F) for about half of a hour, or until golden

YOu can make parmigiana with zucchini too
Enjoy!

(Dutch fresh tomatoes are 90% water, yes I know)

Food Friday

It is Friday again and I share what we have eaten the past week with you
Di nuovo venerdí, quindi ecco il menu della settimana passata
 

On Friday we had egg spaghetti with peas and a cheese sauce made by me (with milk, flour, butter and grated cheese)
Venerdí spaghetti all'uovo con piselli e besciamelle al formaggio fatta da me

On Saturday I baked a "double quiche". The left part is with tomatoes, the right with broccoli (and everyone was happy)
Sabato ho preparato una quiche doppia, la parte di sinistra con pomodori, la parte di destra con broccoli (cosi' abbiamo fatto felici tutti)

On Sunday we celebrated Easter with a gourmet: everyone grilled his own meat and vegetables
Domenica abbiamo festeggiato la Pasqua con un gourmet: ognuno ha scelto a grigliato la carne e le verdure che preferiva

On Monday it was leftover day: I have just put into a wok whatever was over from Sunday.
Lunedí é stata una giornata avanzi: ho saltato nel wok quello che era rimasto dal giorno prima

 

On Tuesday I went back to healty eating, and we had lentils with mixed vegetables

Martedí siamo tornati ad una cucina piú sana, e ho preparato delle lenticchie con verdure miste

On Wednesday I got a sort of fusion day: I made minced meat with italian spices (origano) and tomato sauce, and a mesh potatoes with vegetables in it (typical dutch dished called stamppot)

Mercoledí é stato un giorno "fusion": ho preparato della carne macinata alla pizzaiola con pomodoro e origano, e del puré di patate e verdure (un piatto tipico olandese chiamato stamppot)

 

On Thursday I have made chicken fajitas with tortillas. I didn't use a mix to make the fajitas, just spices (cumin, paprica, pepper) and salt

Giovedí fajitas di pollo. Non ho usato preparati vari, solo delle spezie (cumini, paprica e pepe) e del sale per insaporire

What did you eat last week?

Cosa avete preparato voi la settimana scorsa?

Casatiello

Casatiello is a typical Easter Bread from Napoli and it's surroundings. In this bread (which is from 1600) all Easter foods are in: eggs (the easter symbol for the new life), cheese and salami. And its shape remember the  crown of thorns  on Jesus head on the cross. It is normally made the Saturday before Easter, and you will bring with you on Easter Monday picnic.
I have tried this year to make my own casatillo, for the first time in my life. It could be better as shape, but the taste was wonderful!
Il casatiello, il picnic di Pasqua non sarebbe completo senza una fetta di questo pane tipico del Napoletano. Gli ingredienti del casatiello sono tipici del periodo pasquale (le uova, simbolo della nuova vita della risurrezione, il salame o prosciutto, il formaggio). La sua forma ricorda la corona di spine di Gesú. Di solito viene preparato il sabato santo, e poi mangiato il giorno di pasquetta

For a casatiello of about 24cm diameter you will need
500gr flour (for bread)
1 teaspoon sugar
2 teaspoon  dried baker yeast
50gr butter (lard in the original recipe)
a pinch of salt
ton of pepper (I used just a pinch because of the kids, but if you like spice flavour, do not hesitate to use as much as you want)
about 250ml water
200gr salami or ham
200gr cheese (grated, or pecorino, or whatever you have in your fridge)
4 eggs, boiled

Ingredienti per una forma di 24cm di diametro
500gr di farina (adatta alla panificazione)
2 cucchiaini di lievito di birra disidratato
1 cucchiaino di zucchero
50 gr di burro (la ricetta originale prevede lo strutto)
un pizzico di sale
pepe quanto ve ne piace 
circa 250ml di acqua
200gr di salame o prosciutto
200gr di formaggio (qualsiasi tipo va bene, io uso quello che mi trovo in frigo)
4 uova sode

How to prepare it

Start at least one day in advance, since it will take a lot of time to rise
Mix the flour with the sugar, yeast, butter, salt, pepper. Add the  water  (use little amount per time) and knead until you will have a smooth dough.
Let it rise for about 3 hours (it will double)
Roll the dough in a thin lap (keep a small amount of dough on the side, you will need later), and spread salami and cheese on the lap. Roll it in a long cylinder. And put it in a pan (the chiffon cake pan it is perfect for it, otherwise you can use a cake pan and put something in the middle to get the hole)
Let is rise for about 4-5 hours
Come si prepara
Iniziare la sera prima, visto che la lievitazione richiede molto tempo
Mescolare la farina con il lievito, lo zucchero, il burro a tocchetti, il sale e il pepe. Aggiungere l'acqua a poco a poco fino ad ottenere un impasto elastico e morbido. Lavorare bene. Porre in una terrina al riparo da correnti d'aria e far lievitare per 3 ore o fino al raddoppio
Stendere l'impasto in una sfoglia rettangolare (lasciare un po' d'impasto da parte, vi servirá per la finitura), disporre il prosciutto e il formaggio e arrotolare fino a formare un cilindro. Mettere ina teglia a cerchio. Se avete una forma da baba' ancora meglio, io ho usato una semplice teglia da forno. Lasciar lievitare per altre 4-5 ore

Peel the eggs (in the original recipe you have to put raw eggs, they will bake during the baking of the bread. But I prefer to boiled in in advance and use the peeled, otherwise it is a nightmare to peel them in the baked bread). Put the egg on the top of the casatiello, just press a bit to anchor them in the dough. Roll small cylinder (about 7/8 cm long) from the dough you had kept on the side. Put two cylinders on each egg making a cross with them above the egg. Do not do like me, I have put the eggs before the second rising and the eggs just went lost in the dough (we have found them when we have eaten it, off course!!)
Sbucciare le uova (nella ricetta originale si mettono le uova crude, che cuoceranno durante la cottura nel casatiello. Io preferisco metterle giá sode, dato che se no diventa un'impresa sbucciarle dopo la cottura!). Disponete le uova sulla superficie del casatiello, premendo leggermente per non farle cadere. Fate dei salamini con la pasta avanzata, e metteteli a croce sulle uova. Non fate come me che ho messo le uova prima della seconda lievitazione, e quindi sono state inglobate nella pasta (e le abbiamo trovate poi quando lo abbiamo mangiato)

Bake in the over (170 C, or 375 F) until brown. In my oven it took about 45 minutes
Eat it next day, it will taste even better
Cuocere  in forno statico a 170 gradi fino a doratura. Nel mio forno ci ha messo circa 45 minuti.
Rigorosamente da mangiare il giorno dopo, e' ancora piú buono

Enjoy!!!

Meatless Monday: office (again) bento (Bento # 24)

This is a bento from last week. It is vegetarian and sugar free. I had a salad with grilled eggplant, cherry tomatoes and black beans. In the blue cup there is some cream cheese made by me (free of preservatives and additives, you need just yogurt and salt to make it). In the white container I had some rye bread.

Happy Birthday!

Last March we have celbrated my daughter birthday. Some friends came to have a party with us, and this is part of what I have made for that afternoon.
Rice sala with peas, feta cheese and sundried tomatoes

Focaccia with creme fraiche, red onion and bacon

Potato gratin with ham and cheese

Cream cheese and toast

Cake: apricot with powdered sugar, apple crumble and vanilla cupcakes with white chocolate topping

Food Friday

And what we have eaten last week (random order)

On Saturday we normally eat "fast food". It is fast food I made myself, therefore it is not really "fast". But the dough is made by my kenwood cooking chef, I let it rise when I go shopping, and I have baked it in the oven, therefore my work was justo to put all ingredients in the kenwood and to assemlbe them later on before to bake it. Here calzoni (filled pizza's) with ham and ricotta filling, and a focaccia with onion and roma tomatoes.

On Sunday I normally cook meat, or I make a bit more effort to cook something the kids (well, the two small children and the older one I have married *LOL*) ask during the week. Normally something not "healty" but well, it is sunday only once a week. Here some grilled turkey with mashed potetoes and peas. Is not unhealty, but for the butter and cream I have mixed with the potatoes

Back to healty and sugar free, We have eaten this on Monday. Chicken curry with green beans. And spinach from the wok with a tahini dressing (tahini, yogurt, lemon juice, salt. You can add some roasted pine nuts if you have them, it is a wonderful combination. This dressing recipe comes from a vegan blog I follow)

On Tuesday we eat often pasta. It is easy and quick to make, and since on Tuesday my daughter has dance training I can optimise my time. These fusille are served with a tomato sauce with red lentils and mixed vegetables (zucchini, carrots, leek and onion cut in small cube). Did you know that lentil are a perfect substitute for meat? The sauce of red lentil comes again from plantaardigheidjes. I am not vegetarian, but I follow this blog because there are so much nice receips!)

Rice and curry again, this is what we have eaten yesterday: chickpeas with endive and curry sauce (made by me: a bit a fat free yogurt, curry and some peppers to add a bit os spicy flavor). We have eaten it with basmati rice

cream cheese, made by me!

Cream cheese, aka philadelphia, well I find it delicious in a sandwich! I have found many times on the internet the recipe to make it myself, and because it didn't look too difficult I decided to try it.
What do you need? Just 500gr full fat yogurt, one teaspoon salt, and a bit of patience since you will have to wait 24 hours.
What do you have to do? Put a tea towel (white, cotton, at least 30cm*30cm) in a big bowl, pour the yogurt in it and  add the salt. Pull together the four corner of the tea towel, secure it with a knot (I used an elastic rubber band to be sure) and hang it above the bowl. I used a chopstick, on which I have tied the tea towel. Be sure the towel is not touching the bottom of the bowl.
Put the bowl in he fridge and wait for at leat 24 hours. And you cream cheese is ready to be eaten. Free of all stabilezers, emulsifiers or artificial flavors.
I added some erbs (thyme and salvia) to have some flavor.

Food Friday

Random pictures of what we have eaten this week...

 Vegan chili

Potato tortilla with steamed vegetables

 Office bento: brown rice with zucchini and pine nuts

Penne with hand made pepper and tuna sauce

Vegan chili

(la versione italiana dopo la foto)

It was a long time sice last post. Let's try to restart my blog and to update it more regurarly...
Yesterday I have prepared a vegan dish. We are not vegan, we are even not vegetarian, well I must say that we love meat. But I try to not eat meat every day (let's say twice a week), and to use other kind of proteins. Because I really dont't like tofu and that vegetarian stuff (I have tried in many ways to prepare it, but I still get the impression I am eating a sponge...), legumes are the best solution for us. They are rich in protein, they are cheap, you can prepare them in many ways, and last but least my family like them very much
Ingredients (serves 4)
1 can peeled tomatoes
400gr mixed vegetables, in cubes (onions, zucchini, peppers, carrots, leeks, just use whatever you have in your fridge. You can even buy a bag of mixed vegetables, already cut, in the supermarket)
150gr dried brown beans, already boiled (or one can brown beans. I normally prefer the dried ones, so I boil the whole bag and I keep in the freezer in tapperware with 4 portions each)
cajun spices (salt, garlic powder, cumin, pepper, hot chili pepper)
3 tblsp extra virgin olive oil
one wok

Direction
Heat the oil in the wok. Add the spices and the vegetables and stirr for few minutes (keep high heat). Add the peeled tomatoes and let stove for about 15 minutes (now keep low heat). Add the beans, mix all together, if necessary add a bit of salt. Serve with tortillas, a mixed salad and enjoy your meal!

Oddio quanto tempo che non postavo sul blog... Vediamo di recuperare e magari di essere anche un po' costante...
Ieri sera ho preparato un piatto vegano. Noi non siamo vegani, anzi non siamo neanche vegetariani e doppio anzi la carne ci piace anche tanto, ma dato che cerco di variare il piú possibile quello che metto in tavola e che non si puó vivere di sola carne, i legumi sono per me un'ottima alternativa alle proteine animali (dato che ho provato soia e tofu, ma ahimé proprio non riesco a farmeli andare giu)...
Si tratta di una ricetta molto veloce, buona e bilanciata che ha riscosso l'approvazione dei bambini (i due piccoli e quello grande). Assolutamente ve la consiglio!
Ingredienti per 4 persone
una lattina di pelati
400gr di verdure miste a cubetti (carote, cipolle, zucchine, peperoni, porri... dato che ultimamente ho dei problemi di asma e quindi cerco di stancarmi il meno possibile, io ho comprato una busta di verdura giá tagliata e pulita al supermercato, peró potete usare tutto quello che vi avanza in frigo)
150 gr di fagioli borlotti secchi, che avrete ammollato per 12 ore e fatto bollire senza sale (potete anche usare una lattina di fagioli in scatola, io di solito preferisco quelli secchi, ne cuocio un pacco intero e poi li congelo nei tapperware, pronti per quando mi serviranno)
spezie cajun (sale, cumino, aglio in polvere, peperoncino, pepe)
3 cucchiai di olio di oliva extra vergine
un wok

Preparazione
Far riscaldare l'olio nel wok, aggiungere le spezie, le verdure e fare andare su fioco vivace per 3-4 minuti. Aggiungere i pelati, eventualmente aggiustare di sale e far cuocere a fuoco basso per 15 minuti. Aggiungere i fagioli, mescolare bene e servire con delle tortillas e magari una bella insalata mista
Buon Appetito!!!

Meatless Monday: leek and cheese ravioli

(la versione italiana dopo la foto)
This was the first time I tried to made ravioli, and I should say it was a success. To be honest, you should call them "agnolotti" because they were much bigger than the standard ravioli.
Ingredients (serves 2)
For the dough
200gr flour
1 egg
water
For the filling
250 gr ricotta cheese
1 leek, cut in rings
1tblsp olive oil
1tblsp  parmigiano cheese, grated
salt and pepper
For the sauce
50gr butter
sage
Directions
First of all, prepare the gough. Mix the flour and the egg and add water until a smooth dough. Put it in the fridge for about half an hour
Now you can start with the filling. Warm the olive oil in a pan, and stuff the leek. When the leek is ready let it cool to ambient temperature.
Time to make the agnolotti: roll the dough until it is 2 mm thick. Cut several rounds (you can use a glass).
Mix the stuffed leek with the ricotta cheese, add the parmigiano cheese, salt en pepper.
Fill one round of dough with a spoon of filling, cover with another round and press the edges with a fork to prevent they will open during cooking.
Boil 3 liters water with a pinch of salt. Pour the ravioli and let them cook for about 6-7 minutes.
Melt the butter with the sage in a pan and pour on the ravioli. If you hav leftover of the filling, you can mix with the butter and sage.
Serve with grated parmigiano cheese.
It looks like a difficult recipe, but I can assure that they are delicious.

Ho pensato di cimentarmi a fare i ravioli, anche vista la grandezza di questi, dovrei chiamarli agnolotti. Questa variante e' con ricotta e porri nel ripieno, e conditi con burro e salvia
Ingredienti (2 persone)
Per l'impasto
200gr farina
1 uovo
acqua
Per il ripieno
250 gr di ricotta
1 porro
1 cucchiaio di parmigiano grattugiato
sale e pepe
Per il condimento
50gr di burro
salvia
Preparazione
Prepariamo l'impasto: mescoliamo farina e uovo e aggiungiamo acqua fino ad ottenere un impasto liscio e compatto. Lasciamo riposare per mezz'ora in frigo.
Intanto iniziamo a preparare il ripieno: tagliamo il porro a rondelle e facciamolo stufare in una padella con l'olio. Facciamo raffreddare, mescoliamo alla ricotta e parmigiano, e aggiungiamo sale e pepe secondo gusto.
Stendiamo l'impasto in una sfoglia sottile e tagliamo dei cerchi con un bicchiere.  Mettiamo un cucchiaio di ripieno al centro di meta' dei cerchi, copriamo con un secondo cechio e sigilliamo bene usando i rebbi di una forchetta
Portiamo ad ebollizione 3 litri di acqua salata, versiamo i ravioli e facciamo cuocere per circa 6-7 minuti. Scoliamo.
Scaldiamo il burro e la salvia in una padella e usiamolo per condire i ravioli. Se ci fosse avanzato dell'impasto possiamo usarlo insieme al burro per condire.
Sembra una ricetta difficile, ma e' piu' che altro laboriosa. Vi posso pero' assicurare che sono deliziosi.

Bento #23 - Office Bento

Yes, I agree, it is not a real bento because it is just a tapperware, and not fancy stuff in it... But it was delicious... Salad with quorn, cherry tomatoes, small onions, rucola, fresh spinach (hidden under the quorn and the tomatoes) and topped with seed. As dressing I had salt and olive oil. On the side I had 3 whole wheat crackers, and a big mug of green tea.

Si, lo so, non e' un bento nel vero senso della parola. E' giusto un tapperware senza decorazioni e orpelli vari, ma il contenuto era ottimo: insalata con quorn, pomodorini, cipolline borretane, rucola e spinaci freschi (nascosti sotto al resto) e una spolverata di semini vari. Come condimento sale e olio di oliva, e nel side dish 3 crackers integrali