Wednesday, 29 October 2014

Rule 57.

Grapefruit.

Now I’m sure you've all heard about the grapefruit diet and some of you have even tried it.
You know that I’m not a big fan of fad diets and all this crap people try to tell you to get rich on your health.
However, this rumor about grapefruit helping you to burn fat is actually true so I suggest  you incorporate it into your diet.
Grapefruit is high in enzymes that burn fats, has high water content and has less sodium. A combination of these three characteristics makes grapefruit a perfect food for increasing your body's metabolism

Half a grapefruit a day – that’s all you need in order to get the benefits that help to burn fat.
Beside that it has all the other benefits that any other kind of whole food has, like protection against cancer, reduced risk of diabetes, being high in vitamin and minerals and low in calories.
Whole food is good for us and I’m sure you know because you know…you’re not stupid.
So recipes!
·         I like adding grapefruit to my salad to mix things out but let’s look at a few more fancy recipes.

Grapefruit Yogurt Cake:

Ingredients:

Cake:
·         3/4 cup plain Greek yogurt
·         3/4 cup stevia
·         Zest of 1 1/2 pink grapefruits
·         3 large eggs
·         1 1/2 cups oat flour (make it yourself in the blender)
·         2 teaspoons baking powder
·         1/2 teaspoon vanilla
·         1/3 cup grapeseed oil

Grapefruit Syrup
·         1/4 cup freshly squeezed grapefruit juice
·         2 Tbsp stevia

Grapefruit Glaze
·         1/3 cup stevia
·         2-3 T freshly squeezed grapefruit juice

Directions:
·         Preheat the oven to 350F. Spray a 9-inch round cake pan with cooking spray. Set pan aside.
·         In a medium bowl, whisk together the flour and baking powder. Set aside.
·         In a small bowl, add the grapefruit zest to the stevia. Rub together with your fingers until fragrant. In a large bowl, mix together the yogurt, stevia, and zest with large spoon or spatula. Whisk in the eggs-you can do all three at once. Mix until smooth and then add in the vanilla and stir again.
·         Add the flour mixture to the wet ingredients. Mix just until flour is incorporated.
·         Add the oil and mix well. It might take a minute to get the oil mixed in, but it will.
·         Pour the batter into your prepared cake pan. Bake for 25-30 minutes, until your cake tester comes out clean and the cake springs back when lightly touched in the center.
·         Cool on a cooling rack for about 15 minutes and then remove from the pan. While the cake is cooling make the syrup and glaze.
·         For the syrup, in a small sauce pan add the grapefruit juice and stevia. Whisk over medium heat until the stevia dissolves.
·         For the glaze, in a medium bowl, whisk together the stevia and grapefruit juice. If it is too thick, add more juice, if it is too runny, add more stevia.
·         Poke little holes into the cake with a toothpick. Spoon the grapefruit syrup over the cake and let it soak in. Let the cake cool to room temperature and then add the glaze. Drizzle over the top of the cake.

Grapefruit Chocolate mousse:

Ingredients:
·         300 gm dark chocolate (70% cocoa solids)
·         300 gm dark chocolate (55% cocoa solids), finely chopped
·         9 eggs, separated
·         ¼ cup stevia
·         1 grapefruit + zests

Directions:
·         Melt chocolate in a bowl using the “2 bowls method” (1 bowl filled with hot water and inside of it another bowl with the chocolate)
·         Cool slightly, then stir in egg yolks. Whisk egg whites  with hand mixer until soft peaks form (1-2 minutes), then gradually add stevia until incorporated.
·         Fold a large spoonful of egg white into chocolate mixture to loosen slightly, then fold in remaining egg white in batches.
·         Add the half of the grapefruit zests.
·         Spoon into a serving bowl or individual glasses, smooth top and refrigerate to set (at least 2 hours).
·         Slice grapefruit and put 1 slice on top for garnish.

Shrimps grapefruit salad:
Ingredients:
·         1 bag shrimps
·         1 grapefruit slice
·         1 tsp black pepper
·         2 cups arugula

Directions:
·         In a sauce pan sauté shrimps.
·         add the grapefruit
·         add black pepper
·         serve on a layer of arugula


And that’s it! Go check my IG account for more recipes like “grapefruit olive oil cake” - @danagatfit

Research and writing by Dana Gat ©2014

Saturday, 25 October 2014

Rule 56.
Dates.
The fruit kind, not the blind kind….

Anyway, most of you know the dehydrate kind but you can enjoy the fruit even if it’s not been dried out of water and vitamins in order to free room for processed sugar.  Of course not all dates are full of sugar, but when big companies dehydrate food, that’s what usually happens. Can you find “no sugar added”?  You sure can! It will cost you more and your children (or yourself) might not like it as much as the sweeter version but it’s possible. You just have to look for it.
Farms market or organic stores are usually pretty good for that.
And if you don’t want to pay more just remember: fat people die sooner…
And who knows, maybe one day “no sugar added” will be cheaper because you don’t add anything to it, and who knows, maybe one day those big food companies would actually give a sh*t about us and not just about money and they’ll do only few billions a year. Who knows?

Now, where were we? Dates! You can enjoy just the fresh fruit. It’s yellow and it’s super sweet! I love it! It’s so filling you only need 1 or 2 and you feel like you just had a light meal. It’s natural whole fruit and way better choice than a cupcake.
You can also have the medjool date. You buy them already dehydrate but it’s the good kind of dates so make sure! Why the good kind? Tastes better.
It’s a great cure for constipation and some even say it helps to cure abdominal cancer!

The nutrition value of the medjool date is so good (it’s even better for the fresh dates but it’s hard to get them if you’re not living in the middle east)
100 grams contain: 277 calories, over 600mg potassium, rich in both soluble fiber and in soluble fiber (and that’s why it helps cure your belly area from tons of unwanted diesis), 6% of your daily calcium intake, 13% of your daily magnesium, 10% of your daily vitamin b6 and 4% of your daily iron.
And the best thing about it? You can use it for baking to replace sugar and to help stuff to stick around to create gluten free and vegan food.

Dana’s savoury dates:
Sautee about 15 medjool dates for 3 min max. Make a cut in one side and pitted it. put goat chess inside. Serve with clementine on the side.

Salted Raw Caramel Dip:

Ingredients:
·         1 cup soft Medjool dates, pitted
·         1/4 teaspoon fine sea salt
·         1 teaspoon fresh lemon juice
·         1/4 cup almond milk, plus extra for desired texture
·         1 teaspoon vanilla extract
·         1 Tablespoon coconut oil

Directions:
If you’re using a standard blender or food processor, I recommend soaking the dates in filtered water for 2 to 3 hours, until soft!
Combine all of the ingredients in the blender, and blend until smooth and creamy, adding extra almond milk if necessary to facilitate blending

Chocolate orange fudgy balls with macadamia and medjool dates:

Ingredients:
·         1 cup macadamia nuts (or cashews if you can’t get macadamias)
·         1 cup almonds
·         1/2 cup coconut shreds
·         6 TBSP cacao powder
·         7 Medjool dates
·         1 tsp cinnamon
·         4 TBSP solid coconut oil
·         1/2 cup freshly squeezed orange juice
·         2 TBSP sweetener of choice (honey, maple syrup)
·         zest of 1 orange
·         Optional: 2 TBSP cacao nibs (or crushed almonds if you can’t get cacao nibs)
·         To coat: almond meal (make it yourself in the blender) and cacao powder

Directions:
·         Add all the macadamia nuts and the almonds to a blender and blitz until you get them finely ground. Don’t overdo it as they’ll quickly start turning into butter.
·         Scoop out into a bowl and add the rest of the ingredients.
·         Mix all by hand until you get a soft, gooey consistency.
·         Make small balls and place them in the fridge to firm up.
·         After about 30 mins, coat them in almond meal and cacao powder and serve.
And that’s it for now. I hope you learned the nature has great thing to offer you and it why better than any process crap you can get in the store.
Keep it simple.

Instagram: @Danagatfit
Twitter: @danagatfit


Research and writing by Dana Gat ©2014