The Nutritious Mindset

Great low FODMAP recipe to add to the repertoire 🙌

Savour this Low FODMAP Roasted Vegetable Buddha Bowl – a colourful blend of roasted veggies, quinoa, and greens, drizzled with zesty Low FODMAP Lemon-Tahini Dressing.

Simple, satisfying, and perfect for your commitment to a happy and healthy you!

Check out the recipe on our website: https://fodmapfriendly.com/recipe/roasted-vegetable-buddha-bowl/

Is it ok to eat bread? 🥖 🍞
Of course!
Simply remember to choose wisely. 😉 Go for options that use naturally fermented starter (real sourdough) and preferably whole grain and seeded versions from your local bakery.
Be suspicious of the supermarket stuff, as it is made to last weeks on the shelf, packed with preservatives and artificial ingredients making it hard to digest and negatively impacting on gut health.
For this brekkie I used Pumpernickel - German Rye Bread - which is naturally fermented, containing important minerals and compounds that help prevent certain diseases such as hormone associated cancers, also contributing to bone and heart health.
Combined with Eggs and Avo it goes down a treat 👌
Look for traditional pumpernickel at the health food shop or your local grocer.
Always check the ingredients list to make sure it uses sourdough starter and there are no artificial ingredients used to mimic the real thing.
Slice and freeze your bread so it lasts longer and you won’t find yourself eating it so it doesn’t goes to waste.
And always combine it with a good source of and for a satisfying meal.

🍌 Nutritious Banana & Oat Cake 🍌

(Bolinho Nutritivo de Banana & Aveia..receita segue abaixo)



INGREDIENTS - all in the blender
3 eggs
1 1/2 cups rolled oats
1/2 cup gluten free flour
1/3 cup extra virgin olive oil
3 ripe bananas
1/2 cup muscovado sugar.. or some honey
1 tbsp cinnamon powder
1 tsp vanilla extract
1 tsp clove powder
Pinch of salt
2 tsp baking powder

1 banana, sliced lengthways to decorate + a sprinkle of rolled oats and cinnamon on top

INSTRUCTIONS
Pour blended mix in a bread tin lined with baking palate, decorate, and Bake for 40 min, depending on your oven. Test with a knife until it comes out clean.
...

Bolinho Nutritivo de Banana & Aveia


INGREDIENTES
3 ovos
1 xícara e 1/2 de aveia em flocos
1/2 xícara de farinha sem glúten
1/3 xícara de azeite de oliva extra virgem
3 bananas maduras
1/2 xícara de açúcar mascavo...ou mel
1 colher de sopa de canela em pó
1 colher de chá de extrato de baunilha
1 colher de chá de cravo em pó
Pitada de sal
2 colheres de chá de fermento em pó

1 banana fatiada para decorar + aveia e canela por cima

INSTRUÇÕES
Despeja a massa em uma forma de pão untada ou com papel manteiga, decore e asse no forno Pré-aquecido a 180 C por aprox. 40 minutos (dependendo do seu forno). Teste com uma faca até que saia limpa.

Pizza

🌼Did you know that adding FATS to your salad helps maximise the absorption of essential nutrients found in vegetables and leafy greens?
🥦 🥕🥒🌶

Adding Apple cider vinegar, lemon juice or balsamic to the mix, besides improving nutrient absorption, also aids digestion and helps control blood sugar levels!

Using different toppings and dressings make salads a lot more interesting, so why not? 🤩

Here are some options of delicious fat add ons for your bowl of greens:

🌼Extra Virgin Olive Oil
🌼Avocado - fresh fruit or oil
🌼Pumpkin/Sunflower seeds
🌼Tahini
🌼Olives
🌼Nuts - lightly toasted to add crunch
🌼Fresh cheese
🌼Greek yogurt

I love a simple blend of balsamic and evoo. What is your favourite combo?
😊

How about natural PB and Fresh Raspberries on sourdough 🤤 instead of kraft peanut butter and sugary jam on wonder white? 🤔
Eating healthy food doesn’t mean eating boring food 😉 There’s am infinity of possibilities and flavours waiting for you on the other side ✨
And yes, you can probably tell I love raspberries by now lol ❤️
Xoxo

There are so many ways to prepare eggs for breakfast 🥚👌 And it usually takes no longer than 5-10 minutes!!

Eggs are nature’s superfoods, they’re full of nutrition, from good quality protein to essential vitamins like A, B12 and Choline, and minerals like Zinc, Folate and Selenium. Think healthy hair skin and nails, healthy cognitive 🧠 and immune function 💪

Here is how to prepare what we ate:


Quickly cook sliced onions to caramelise, while you whisk your free range eggs and chop fresh fruit.

Once egg goes on the pan, add 2 slices of Baccio cheese (or goats cheese, ricotta, or your favourite cheese - just not processed cheese) and let it melt over the eggs.

I’d have a little rocket salad on the side but we ran out 😋

On the bowl: papaya and raspberries (my 2 favourite fruits.. after sugar 🍌 bananas of course)

If you’re having an active day then eating a slice of wholegrain seeded bread would go perfect with this brekkie 👌

[Portugues] 🇧🇷

Existem muitas maneiras de preparar ovos para o café da manhã 🥚👌 E geralmente não leva mais que 5 a 10 minutos !!

Ovos são super alimentos da natureza, cheios de nutrição, desde proteínas de boa qualidade até vitaminas essenciais como vitamina A, B12 e colina e minerais como zinco, folato e selênio. Pense em unhas, pele e cabelo saudáveis, assim como função cognitiva 🧠 imunológica 💪

Aqui está como preparar nosso café da manhã:


Cozinhe cebolas fatiadas para caramelizar enquanto você mexe os ovos e pica as frutas. Quando despejar o ovo na panela, tempere a gosto e adicione 2 fatias de queijo de Minas (ou queijo de cabra, ricota ou seu queijo fresco favorito - evite queijo processado) e deixe derreter sobre os ovos.

Eu serviria com uma saladinha verde ao lado, mas acabou então foi sem mesmo.

Para acompanhar: mamão e framboesas (minhas 2 frutas favoritas .. depois de 🍌 bananas, é claro).

Se vc for ter um dia ativo, pode comer uma fatia de pão integral com sementes junto com o café da manhã 😉

Xoxo

Quinoa Tabouli 🥗

Cook 1/2 cup raw quinoa with 1 clove of garlic and a pinch of salt (follow label instructions)

Meanwhile prepare veggies:
•2 small Lebanese cucumbers, cubed
•2 medium tomatoes, cubed (seeds removed)
•1 bunch flat leaf parsley, diced

Mix quinoa and veggies then season with:
•1 tsp Lebanese Spice Mix
•Salt and pepper to taste
•Juice of one medium lemon
•A good drizzle of Extra Virgin Olive Oil (Jamie Oliver Style! 😂)
•2 tbsp Feta Cheese (optional of course)

You can enjoy this salad with bbq chicken, lamb, or serve with bbq eggplant/zucchini for a vegetarian option.

Simple, easy and delish!!! 🥗😘

Easy Peasy Pancakes 🥞 🍌
(Makes 2 servings, 4 pancakes)

Receita em português abaixo!

In a blender bottle add:
• 1 large banana
• 2 eggs
• 3 tbsp rolled oats
• 1 tbsp chia seeds
• 1/2 tsp vanilla paste
• 1/2 tsp baking soda

Blend until it forms a thick batter. Heat up a skillet with a drop of coconut oil, pour batter to form a small pancake, cooking one pancake at the time with the lid on to help cook quicker and prevent it from burning.

I added a tbsp of yogurt on top + fresh berries 💓
But you can choose your favourite toppings like cinnamon, cacao nibs, coconut yogurt, mango..it’s up to you 😊

Or even mix in some dark choc chips. It’s Easter so why not?! 🍫 🐣

Enjoy! 😘

Panqueca de banana fácil 🥞 🍌
(Faz 2 porções, 4 panquecas)

Em um liquidificador, adicione:
• 1 banana grande
• 2 ovos
• 3 colheres de sopa de aveia
• 1 colher de sopa de sementes de chia
• 1/2 colher de chá de pasta de baunilha
• 1/2 colher de chá de bicarbonato de sódio

Bata até formar uma massa grossa. Aqueça uma frigideira com uma gota de óleo de coco, despeje a massa para formar uma panqueca pequena, cozinhe uma panqueca de cada vez cobrindo a frigideira com a tampa para ajudar a cozinhar mais rápido e evitar que queime.

Eu adicionei uma colher de sopa de iogurte por cima + frutas frescas 💓
Mas você pode escolher sua fruta e completar a panqueca com canela, pasta integral de amendoim, manga.. vc que sabe 😊

Brazilian CARROT CAKE (GF, DF)
Bolo de Cenoura Saudável. Receita em portugues segue abaixo!

INGREDIENTS
500G of carrots, raw, grated
300g almond meal
2 tsp baking powder (GF)
3 eggs, free range
160ml of Maple Syrup or Honey (I used Maple)
1 tsp vanilla paste/powder
1 tsp cinnamon powder
1/2 tsp nutmeg powder
1/2 tsp clove powder
1/2 tsp pink salt
4 tbsp of oil (avocado, olive, or coconut)

INSTRUCTIONS
Preheat oven at 160°C. Mix all ingredients in a large bowl until well combined. Pour into a medium round baking tray and bake for 60 to 90 minutes (time will depend on your oven, I baked for 90 min). Allow to cool completely before removing from tray.

CHOCOLATE FROSTING
Melt 100g of dark chocolate (min 70%) in bain-marie, add 100-150ml of coconut cream and mix until well combined and creamy. Spread over the top of the cake, slice and ENJOY!

note: You may use just melted dark chocolate for the frosting or combine regular cream (dairy) with melted chocolate to have a thick ganache.

BOLO DE CENOURA SAUDAVEL
INGREDIENTES
500G de cenoura crua, ralada
300g de farinha de amêndoas
2 colheres de chá de fermento em pó (em gluten)
3 ovos caipiras
160 ml de mel ou xarope da Maple (eu usei Maple)
1 colher de chá de pasta de baunilha ou 2 colheres de extrato
1 colher de chá de canela em pó
1/2 colher de chá de noz-moscada em pó
1/2 colher de chá de cravo em pó
1/2 colher de chá de sal rosa
4 colheres de sopa de óleo (de abacate, oliva extra Virgem ou côco)

INSTRUÇÕES
Pré-aqueça o forno a 160°C. Misture todos os ingredientes em uma tigela até ficar homogêneo. Despeje em uma assadeira redonda média e asse por 60 a 90 minutos (dependendo do seu forno, eu assei por 90 minutos). Deixe esfriar completamente antes de desenformar.

COBERTURA DE CHOCOLATE
Derreta 100g de chocolate amargo (min 70%) em banho-maria, adicione 100-150ml de creme de coco e misture bem até ficar cremoso. Espalhe por cima do bolo, fatie e APROVEITE!

nota: você pode usar apenas o chocolate amargo derretido para a cobertura; Ou misturar com creme de leite para fazer um ganache!

Social distancing calls for less visits to the supermarket. So stock up on things that will last in the fridge.
Staying healthy is the main goal, so fermented foods are a always great staple 👌
💜❤️🧡💛💚