Sugar-Free Challenge

As you know, I had a bit of a pause from my sugar-free challenge. We went on holiday and I simply wanted to have some sweets there. To my surprise, I was not as attracted to cakes and sweet pastry as I expected myself to be, but I still had some cakes and enjoyed their pancakes. On the other hand, I was very much surprised I did not crave chocolate, chocolate bars. To be honest, when I saw some cakes on holiday or in restaurants being back from holiday, I had this weird feeling of “that’s way too sweet for me”, telling me that I knew I could have it, but I would not have enjoyed it.

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Having come back from holiday, I consciously decided to still have some sugar. So, over the last three weeks, including the holiday, I had a few cakes, ice-cream and even some soda drinks. I enjoyed it, I did not feel guilty eating it, yet I could feel the effect sugar had on my body.

Eating refined sugar, I had headaches, my skin got worse and I felt bloated. All these symptoms and my long-term goals for a healthy lifestyle led to my decision to go back to my personal sugar-free challenge.

My sugar-free is not 100% refined sugar-free as I still eat pastry and I do eat out, and as much as I try to make as healthy choices as possible while eating out, sometimes you may get a bit of sugar in pasta sauces etc. But I am sure that my daily sugar intake is within 2 teaspoons of sugar. Mostly even less or none at all. And I do not consume artificial sweeteners, those are a big No-No for me. If you want to learn more about sugar and sweeteners, check my blog post It’s all about the sugar.

So, what to eat when avoiding added sugar? Here is an example of what I eat in a day:

37812876_2225100121043490_3684150378741366784_nBreakfast: My breakfast always consists of hemp protein powder with almond or soya milk, occasionally with some fruits or spinach.

Morning snack: I would usually have some fruits in the morning, especially when at work as we get fruits in the office every Monday and Wednesday. (Yes, I know I work in a cool office 😀 )

39017497_2244268942459941_4649032266599628800_nLunch: Lunch would either be some leftovers from home, but that is rare as I do not cook much these days, or occasionally I would eat in a restaurant with my colleagues, I can recall I recently had Safran risotto. Mostly I would grab soup in one of the nearby restaurants.

Afternoon snack: When at work I am usually busy in the afternoon so I simply forget to snack, when at home I might have some nuts. During the weekend, it might be post workout pancakes as an afternoon snack or even lunch.

38862595_2242243945995774_3014138126265221120_nDinner: First of all, I would have a drop of my CBD hemp oil 30 mins before a meal. My dinners usually are scrambled eggs/salad with pastry, or we would go to eat out – Chinese, vegan, Italian etc. When I decided to really cook, I might cook something like my favorite Creamy tomato Gnocchi – click here to check the recipe. 

And of course, it is also very important to think about what you drink. I do not drink soda drinks, I do drink plenty of water which I think is the main reason why my body managed to deal with the sugar easily when I happened to had eaten sugar past three weeks.

What does your meal routine look like? Looking forward to hearing from you! Please comment below.

Vegetarian Creamy Gnocchi

I have to admit I have not been cooking much recently. It is too hot to spend time by the stove in this weather. We have mainly just been making shakes or cooking scrambled eggs. I think not cooking is nothing to be ashamed of, who says that we have to cook all the time, especially us, women? Luckily Prague offers so many healthy food choices, and sometimes I really enjoy eating out much more than cooking at home. And sometimes I enjoy cooking. Like this time when I cooked these vegetarian creamy gnocchi.

Btw, I am not a vegetarian, I occasionally have chicken and fish, but I love vegan and vegetarian food and I see the logic behind being vegan.

Anyway, this is a very simple recipe that anyone can make, because it is so simple. And I believe that you can easily turn it into a vegan meal as well as a meal with meat.

Ingredients:

  • 1kg of gnocchi (I admit I buy them in a shop, I do not make them at home)
  • 1 can of peeled canned tomatoes (you can also use fresh tomatoes)
  • 200 g of cream for cooking (I use cream base I buy in Czech called “Smetanový základ”)
  • 1 onion
  • 1 medium red paprika
  • 1 natural tofu
  • Salt, pepper, hot paprika, soy sauce

Directions:

  1. Chop the onion and the paprika and put them on a pen with olive oil.
  2. Fry it and add a pinch of salt, a pinch of pepper and 1/2 tsp hot paprika.
  3. Once nice and soft, add a can of peeled tomatoes and add a glass of water and stir.
  4. Let cook for 5 mins.
  5. Add cream, stir and let cook for 10mins.
  6. And the gnocchi and cook for 5 mins till soft.
  7. Meanwhile cut the tofu into small cubes and sprinkle with soy sauce.
  8. Once gnocchi are soft, add tofu. Switch of the stove and let it rest for 5 mins.
  9. You can serve it with some fresh spinach for decoration.

Enjoy!

Sugar free peach jam

Last week I made raw peach jam – a non-cooked version. Since the weather is nice and cool today, pleasant weather to cook, I decided to make the cooked version and see the difference.

When you cook the jam, some water vaporizes, which already makes the jam thicker. And also the taste of the jam is a bit sweeter as the natural sugars are more dense.

I like both jams, they both taste great, and I very much appreciate the simplicity of these jams. 

Ingredients:

  • 8 peaches
  • 2 tsp chia seeds
  • 1 tbsp date syrup (or any other natural sweetener of your choice)

Directions:

  1. Remove pits from the peaches.
  2. Blend peaches in a blender.
  3. Pour the mixture in a pan and add date syrup.
  4. Stir and let shimmer on medium heat.
  5. Let it cook for 5-10mins.
  6. Switch off the stove and let it cool off a little for 10 mins.
  7. Stir in the chia seeds and let it cool a bit longer.
  8. Once cold, put the jam in a container and place it in a fridge.
  9. Let it rest in the fridge for at least a couple of hours before eating.

Enjoy!

Energy protein balls

 

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This is a yummy snack that is easy to make and it is healthy. And it is also highly customisable. I will share my recipe but you can give space to your imagination and use your favorite ingredients.

Ingredients:

  • 2 ripe bananas
  • 1 tbsp cacao powder
  • 3 tbsp oats
  • A pinch of cinnamon
  • 1 tbsp coconut flour

Directions: 

  1. Mash bananas in a bowl.
  2. Add remaining ingredients into the bowl and mix all together. Should the batter not be sticking together add a bit of melted coconut oil.
  3. Make small balls and place it on a plate.
  4. Place in a freezer for 15 – 20 minutes.

Hemp protein pancakes

You know the days when you come home famished and you realize that both your fridge and your pantry are practically empty? I had a day like that when I came home from work and I found only eggs, spinach and tomatoes in my fridge. And since I always keep protein powder at home, my hemp protein pancakes were born.

To get a 5% discount on your help protein powders or other hemp products use the discount code “annaogunnusi” at the checkout at https://www.cannadorra.com/ 

Ingredients:

  • 4 eggs (2 for the batter and 2 fried)
  • 3 scoops / tbsp of Cannadorra hemp protein powder
  • 2 hand-fulls of spinach (one for the batter and one for dishing)
  • A few cherry tomatoes
  • Goji berries
  • Sesame seeds

Directions:

  1. Put 2 eggs, 3 scoops of hemp protein powder and a hand-full of spinach in a blender and blend together.
  2. Put a bit of coconut oil in a frying pan and then add the batter. I fit three smaller pancakes in a pan.
  3. Let it fry on one side till the edges turn dark green and then turn.
  4. Once pancakes are ready, fry the eggs.
  5. Then put the cherry tomatoes, goji berries and sesame seeds on a pen.
  6. Lay few pancakes and then an egg. Put the tomatoes, goji berries and sesame seeds on top.

Enjoy!

To get a 5% discount on your help protein powders or other hemp products use the discount code “annaogunnusi” at the checkout at https://www.cannadorra.com/ 

Raw Jam

Are you having too much fruits at home not knowing what to do with it? Or simply looking for a healthier option?

I get plenty of fruits from my family as in Czech it’s very common for people to grow fruits and vegetables at their cabins or garden plots.

I have plenty of plums and peaches in my fridge and there is only that much I can eat. My hubby is not a big fruits fan, unless it’s served on top of his pancakes.

I was considering making the cooked version of the refined sugar free jam, but I couldn’t be bothered to put on the stove in this heat so I decided to go for the raw version.

Here is the recipe:

Ingredients:

  • 8 medium size peaches
  • 3 tsp date syrup
  • 4 tsp chia seeds

Directions:

  1. Pit the peaches
  2. Blend the peaches with the date syrup
  3. Stir in the chia seeds
  4. Put it in a container in the fridge, ideally overnight

Note: If it stays too thin, add extra tea spoon of chia seeds

Banana Chocolate Brownie

This is the kind of recipe you want to remember when you end up with several overly-ripe bananas. It is so simple, yet really yummy! And it is sugar free and dairy free!

 

Ingredients:

  • 3 ripe bananas
  • 2 medium eggs
  • 1 scoop of shake / oat apple fiber / beta heart powder
  • 2 tbsp cocoa powder
  • 2 tbsp coconut flower

 

 

Directions:

  1. Preheat the oven to 180°C.
  2. Mash bananas in a bowl.
  3. Add a school of shake / oat apple fiber / beta heart powder.
  4. Add 2 eggs and mix everything together.
  5. Add cocoa powder and coconut flower and mix well.
  6. Put a baking paper in a baking tray and spread the mixture evenly.
  7. Bake at 180°C for 30mins.

Enjoy!

2 Simple Desserts to Warm You Up

It’s getting more and more chilly, and in this kind of weather it is good to have some simple recipes to satisfy your craving. These two recipes are suitable as breakfast, snack or dessert.

Both recipes are refined sugar free and lactose free, however they contain eggs.

 

Mug cake

Ingredients:

  • 1 egg
  • 2 tbsp sunflower oil
  • 1 tbsp coconut flower
  • 1 tbsp ground almonds
  • 1 tbsp cocoa powder
  • pinch of baking powder
  • Optional: maple / carob/ date syrup if you got a sweet tooth

Directions:

  1. Crack an egg into a mug and whisk it with a fork.
  2. Add sunflower oil and mix together.
  3. Add coconut flower, ground almonds, cocoa powder and baking powder in the mug and mix everything together to get a doughy texture.
  4. Put in a microwave on HIGH for 2mins.
  5. Once done you can add some fruits on top. Enjoy!

 

Scrambled egg white with banana

This recipe was inspired by one of my FAB in 8 weeks clients. 

Ingredients:

  • 1 ripe banana
  • Egg white from 1 egg
  • 1tsp coconut oil
  • Pinch of cinnamon
  • Optional: nuts, fruits etc.

Directions:

  1. Heat a pan with coconut oil.
  2. Cut the banana into pieces and add to the pan.
  3. Add a bit of cinnamon. Optionally add chopped nuts.
  4. Once banana is nice and soft add the egg white and mix till you have mushy texture.
  5. Serve on its own or with some nuts / fruits. Enjoy!

 

 

Raw Carrot Cake

Last week was the first time I attempted to make a raw carrot cake and I was so please how it turned out. I love normal carrot cake, so I had high expectations from the raw version. I was also a bit nervous as it was 2 layers of base and 2 layers of cream. But I was very pleased with the results and the guest we had over for dinner that night loved it too.

 

INGREDIENTS

For the base:

  • 2 grated carrots
  • 150g ground hazelnuts
  • 100g chopped walnuts
  • 100g ground almond
  • Handful of pitted dates
  • Handful of figs (or prunes)
  • 2 tbsp carob / maple /date syrup
  • 1 tbsp goji berries
  • 2 tsp vanilla extract
  • 2 tsp ground cinnamon
  • 1/2 cup melted coconut oil

For the cream layer:

  • 500g cashew nuts soaked over night
  • Juice from 2 lemons
  • 2 tbsp carob / maple / date syrup
  • 1 tsp vanilla extract
  • Lemon zest from 1 lemon
  • 2 tbsp melted coconut oil
  • 2 tbsp almond milk

 

 

Note: I do not have a food processor so I use my Nutribullet for all the blending. So, either a blender or a food processor are both ok to use. 

DIRECTIONS

  1. Melt the coconut oil in a microwave.
  2. Put the grated carrots and goji berries in a big bowl and mix it with ground cinnamon.
  3. Put ground almonds, ground hazelnuts, chopped walnuts, pitted dates, figs, vanilla extract and coconut oil in a blender and blend till everything is nicely mixed together.
    Note: If your blender is too small just mix half of everything first and then the other half.
  4. Put the mixture in a bowl and mix it with the carrots, goji berries and cinnamon.
  5. Put half of the mixture in a round cake form, push the mixture evenly into the form. Then cut a baking paper into a circle shape of a size of the cake form and place it on the first layer. Put the remaining mixture of the baking paper and push into the form and make it even.
  6. Place the cake form in a freezer for 1 hour.
  7. Put all the ingredients for the cream layer in a blender and blend until smooth.
    Note: If it is not getting smooth because it is too dry just add a bit more of any of the wet ingredients- almond milk, melted coconut oil, lemon juice etc.
  8. When time is up take the cake form with the base out of the freezer and take the upper base layer out of the form.
  9. Pour half of the cream into the cake form on top of the base and spread evenly.
  10. Place the second base layer on the cream and slightly push down till you see a bit of cream coming out on the sides of the base.
  11. Pour the rest of the cream on top and spread evenly.
  12. Decorate with some chopped walnuts on top.
  13. Place in the freezer for 2-3 hours.
  14. Take out of the freezer 1 hour before serving and place it in the fridge. If you intend to server in less than an hour you can even leave it outside.

Tip: The flavors combine even better if you leave the cake to rest over night. In that case put in the freezer for 3 hours and then place in the fridge overnight. 

 

Raw Chocolate Hazelnut Fudge

Do you have a sweet tooth? Do you like nuts? Do you like chocolate? Do you like Nutella? Then you will love this dessert! It is simple, fast and delicious!

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INGREDIENTS:

  • 100g ground almonds
  • 100g ground hazelnuts
  • 50g cashew nuts
  • 4 tbsp cocoa powder
  • 1 tbsp cacao nibs
  • 1 tsp vanilla extract
  • 4 tbsp carob / date / maple syrup
  • 100ml coconut oil melted
  • chopped hazelnuts and chopped almonds for decoration
  • Cacao nibs for decoration

Note: You can get whole nuts and ground them at home. I prefer to buy ground nuts as it just makes things easier.

DIRECTIONS:

  1. Melt the coconut oil in a microwave.
  2. Put almonds, hazelnuts and cashew nuts in a blender / food processor and blend all together.
  3. Add the cacao nibs, cocoa powder, vanilla extract, carob syrup and melted coconut oil in a blender and blend till everything mixes together.
  4. Line a tray/ dish with a baking paper or a foil.
  5. Pour the mixture into the dish and spread out and smooth the top.
  6. Decorate with chopped hazelnuts and chopped almonds and cacao nibs.
  7. Place in a fridge for 30mins, or in a freezer for 15 mins.
  8. Remove from the dish and cut into squares.

    Enjoy!

  9. Raw chocolate hazelnut fudge