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Although I remain very faithful to the protocol and feel as time goes on, more and more how good it makes me feel, there is some mental trigger that on Sundays makes me have that craving for something sweet. It must be a mental association that comes from some childhood memories: on Sundays, after coming from the weekly mass and family lunch, my sister and I baked a cake and watched a movie on the old RTP channel 1. Today, to counteract these Sunday cravings, I turn to a small square of 85% sugar-free dark chocolate. It is a chocolate for those who like chocolate and not for those who like sugar. By the way: there are people who think that they like chocolate, but it has to be sweet. In other words, they don't like dark chocolate - they say! But did you know that cocoa itself is not sweet but bitter? So maybe they just like sugar and not chocolate! Think about it! And by the way, those who say they can't drink coffee without sugar is because they don't like coffee, but in fact they like the sugar they put in their coffee! This is the cold and bitter truth! Our brain is pretty good at finding excuses to consume sugar! Another possible strategy is to eat something that, although sweet palate wise, does not have flour but fat. This is where fat bombs come in. They are very similar to "brigadeiros". Here it is, a recipe that is approved by Dr. Berg. Ok google play Tuxedomoon! Ingredients 1 pack of Cream Cheese, no added sugar (read labels) 1 tablespoon of butter 2 tablespoons of Erythritol 2 tablespoons of unsweetened cocoa powder Half a chocolate bar at 85% or more, no added sugar 3 tablespoons of grated coconut 1 tablespoon of Coconut Flour Preparation Break the chocolate into pieces and melt the chocolate in the microwave (I work the chocolate in the microwave in blocks of 30 seconds - stir and put another 30sec if necessary) When the chocolate is melted, hot and without lumps, add a tablespoon of butter and mix everything. In a mixer, stir the cream cheese with the erythritol Add cocoa, coconut flour and melted chocolate Beat everything until it looks like the picture Finally, add the grated coconut. Shape into brigadeiro-type balls! Put it in the fridge and eat a lot from time to time. They last a long time and can be frozen. A heavenly sin!

A classic for many nationalities: the tuna paste sandwich. Now well compatible with low-carb choices. Shal we? The bread is freshly baked. Who doesn't love freshly baked bread?! This is done in 10 minutes, in the skillet. People still say that in the KETO diet there are too many restrictions. Nevertheless, with sesame and oregano seeds there is no lack of flavor! The tuna paste?! It's made of half avocado and a whole can of tuna. It was so good that I also made one for my lunch. And for Tiago, I made one with fried egg and cheese.The proof is in the pudding, in this case in the photos. Here we go: OK google play Warhaus Ingredients For the bread: 2 eggs 2 tablespoons of almond flour 1 teaspoon of butter half a teaspoon of baking powder salt chili Oregano 2 slices of old cheese Golden sesame seeds For the Tuna Paté: 1 can of tuna in olive oil or water, never in oil half avocado (large) or one (small) lemon juice Salt and pepper Preparation For the bread: Place a non-stick pan to heat (if necessary grease with butter) In a bowl mix the eggs, whole, almond flour, butter, salt and pepper. When everything is mixed, a homogeneous and dense mixture should be obtained. Add half a teaspoon of yeast and mix Line the pan, already hot, with the sesame seeds. Place the dough on the pan and spread it out carefully. The batter should cover the entire pan. With medium heat, cover the pan and cook for 3 to 4 minutes. Check that after this time, the base of the dough is already peeling off the pan and the top is dry so that it can be turned over. If it is still necessary, heat it up to 2 minutes at most. Turn the bread and now decorate with slices of cheese and oregano to taste Recover and remove when the bread peels off again at the base The cheese however softened and all the bread grew in volume. Remove and let cool For the tuna paté: Cut the avocado and crush it with a fork. Seasoning with salt, pepper and lemon Now add the drained tuna. Wrap everything well and rectify the seasonings Sandwich assembly: With the bread already warm, make a cut to open the bread in the shape of a sandwich, keeping the part that has cheese facing up Place the paté generously on half the bread without cheese Put the half that has the cheese on top and that's it! You can add lettuce or other vegetables... @asdicasdapopi It will go equally well with boiled eggs or shrimp. You are all invited to replicate! Send me your photos. The weekend is almost here! I have some furniture to paint and I will share photos of that too!

Another recipe from my childhood. Revisited so it can be consumed guilt-free in this anti-inflammatory protocol. It is a cut of meat with excellent nutritional value, because it is accompanied by the bone and because inside the bone is marrow. Do you know which part of the animal this cut is from? It is from the top of the leg. We already know that in this dietary protocol we are not afraid of fats per se, but rather of their combination with the consumption of refined foods. I'm going to share this delicious recipe so you have the opportunity to revisit this Italian-inspired classic guilt free. Okay Google, play "The Sound" Ingredients 2 kg of OssoBuco 1 fresh tomato (do not use more than one) Paprika Onion Garlic olive oil or lard 1 bay leaf 1 tablespoon cider vinegar Preparation The secret of this dish is to prepare the tomato sauce beforehand and with time. Start by chopping the onion finely to sauté it in oil. Add the peeled tomato and paprika Bring to a slow boil and add salt When the tomato is cooked, crush the tomato Allow the sauce to reduce and add the meat trying not to overlap the pieces Cooking takes about 2 hours to become tender, but it's worth the wait. The traditional recipe uses a lot of tomatoes, but here due to restrictions on carbohydrates I use only one tomato and add more paprika to compensate. Garnish with parsley or coriander to taste and eat with a salad or sautéed cauliflower rice. There is nothing as keto as this!

Who said you couldn't? Was wrong! I took a crack at this recipe yesterday at dinner and it's really good. This recipe is so simple and fast that it is even dangerous! Why dangerous? Because it's so delicious, one can fall into the temptation of doing it too often. Don't forget that a good thing in excess is not necessarily good for us. These treats are for special days, not to accompany each of our meals. I used sweetener and not sugar. Why? Because that doesn't give me a glycemic reaction! I used erythritol. Yes, it's microwaved and it's delicious. How about we get to it? OK google play the Tindersticks! Ingredients (2 generous quindins): 2 tablespoons of grated coconut 3 egg yolks 1 1/2 tablespoon of xylitol or erythritol sweetener 2 tablespoons of coconut oil 1 tablespoon of cream or mascarpone cheese Preparation: Place the yolks in a container; Add the sweetener and beat well until you notice an increase in volume. Now add the other ingredients and mix well; Distribute the mixture in molds greased with coconut oil; Microwave for about 1 minute Open to check the cooking point - we don't want to have raw egg yolks, but we also do not want them to be too dehydrated either. @asdicasdapopi If you have time, take it to a preheated oven at medium temperature in a bain-marie for approximately 30 minutes; But, I can tell you that in the microwave it turned out PERFECT! Try it on festive days!

Long live Italy! At this time of the Euro 2020, eating Italian delicacies comes as a given. In this case, that wasn't even the motivation or the context in which I made this Pizza. In one of the "Low-Carb" and Ketogenic Consciousness groups to which I belong, a Pizza Contest was issued. Of course I got to work. Or in this case, I got my hands to it! The ingredients are compatible with the protocols I follow, so there are no big surprises in the ingredients. But in the flavor, and in the moisture of the dough, there is a surprise: a DELIGHT! Don't expect to taste the wheat. Needless to say. But it was so good and so balanced that you won't be surprised at all. OK google Play Glan Miller! Lets get cooking! Ingredients (for two pizzas - 5 people) For the base: 4 eggs 4 TblS almond flour 2 TblS of linseed/flaxseed flour 1 TblS of psyllium 1 teaS of yeast for cakes 4 TblS of boiling water (to activate the psyllium) 1 pinch of salt For the filling: I used what I had at home, still I listed the ingredients below. Pizza 1: Red onion, non-smoked bacon, various mushrooms, peppers, various cheeses - goat and mozzarella - truffle paste and, of course, oregano. Pizza 2: red onion, canned tuna belly, various mushrooms, various cheeses – goat and mozzarella and, of course, oregano. Preparation Mix all the eggs, whole, with the flours, add the psyllium and the tablespoons of hot water and salt. Lastly, the yeast. The dough is somewhat liquid, nothing like the yeast dough on wheat and gluten pizzas. But that's not what we want, because that's not healthy food. Place in a non-stick skillet previously greased with oil and cover to muffle and imitate the oven effect. Bring to a low heat until the dough starts to rise and the top is dry. Always keep covered during cooking. When dry, and grown, place a pizza base on parchment paper previously placed in an oven tray. Decorate with the ingredients of your choice in the following order: cheese, oregano, onion, meat -or tuna- mushrooms and finally cheese again. I like to pre-cook the ingredients in a skillet because since the dough is practically cooked, the ingredients aren't in the oven for long enough to cook well. Place in the oven, just with the broiler on, for about 5-7 minutes until the desired cooking point is reached. You'll love it! "Low-carb" and low glycemic index! Who said you couldn't have a pizza like this?!

It is that time of the year! The sun starts shining and every single ray is asking us to be close to our best physical appearance. It won't be long before the trips to the beach are a must, and we have to be able to put on the bathing suit. After these long quarantine months, who doesn't feel colorless and in need of a fine tuning ?! I am not a "looking good" fanatic, but there is always a better version of each of us within reach! Furthermore, those joint pains that appear, randomly and that tiredness at the end of the day, can be resolved with this pattern of food choices. As the saying goes: " tell me what you eat I will tell you what you are!" We already know that food says a lot about one's health. An unhealthy diet increases the risk of various diseases, such as hypertension or diabetes. The idea that "we are what we eat" is already taken for granted. However, with daily chores we tend to fall into routines that do not help us. At least with me, it is easy to fall off the wagon. Do you feel in the same dilemma? Then join me in this challenge! lets support each other. Here at home, we always have a time of year when we try to reduce everything that is refined carbohydrate. In other words: rice, pasta, flour, sugar .. Yes, without bread, cookies, etc ... (for me, living without eating bread is still the most difficult of the challenges, but I still suffer through it! May is a good month for such a challenge: reduce carbohydrate consumption as much as possible. Are you up to the challenge? I will start by bringing you the recipes, secrets and tips that help you live better without so much carbohydrates. There are secrets about some flour substitutes that we need to have in the pantry. But I'll tell you everything later. Will you join me? If so, send me a private message via Facebook or Instagram. If we have enough interest, we might create an offline group for support, but the recipes will continue to be public. Where? On the usual site: asdicasdapopi.com under a new topic entitled @ketogenista. This new topic helps to have comforting and protein rich recipes that we can easily put together and share. Always accompanied by vegetables and salads, all cooked without additives and only with the use of healthy fats. Do you want to try it ?! It is not easy, but there are clear rewards. Do you want to try it? So please and if you haven't already, subscribe to this Instagram profile and stay tuned: @asdicasdapopi. I’ll publish here all of the low-carbohydrate recipes See you there!

I could not end this challenge without registering the gastronomic contribution of my times in England. On lazy Sundays, and after morning hikes and runs, we love making an English breakfast. Its never too late for a brunch! From my times in England, the first country where I lived outside of Portugal, two gastronomic memories stand out among many others: fish and chips and the English breakfast or brunch. For this challenge of 20 minutes and less than 20 euros, we ended up with this proposal for a quick meal, caloric enough to be the only meal of the day and give the moms and dads who cook with a lot of love and affection, a break. Here is the recipe and photos of my variations of this English classic. I always add fruit and accompany it with the evil pancakes or lettuce leaves, serving as an egg wrap, when willpower allows me to. We also prepare the giant and sweet version of the Yorkshire pudding, also known as baby Dutch. Here is the recipe. Given that this is the last of the 20 posts that comprise this challenge, let me say goodbye to you by saying that I really enjoyed doing this challenge. I appreciate that you are on that side. I take this opportunity to tell you that I am preparing other topics and challenges that will allow us to travel with recipes. Recipes that I will always share, for the simple and only pleasure of having you sitting at my table here at home. Ingredients- 4/5 people Brunch 6-8 eggs 5-6 bacon slices 2 avocado Letuce Coconut oil Baby Dutch 1/2 cup flour 1/2 cup milk 2 eggs 2 tablespoons of sugar 1 pinch of salt Powdered sugar to decorate Preparation Eggs and their consistency are up to one-s preference. However, there is a very important rule, for any preference: do not overcook the eggs! the desired outcome when preparing an omelet, is a layer on the outside serving as a bed for juicy, moist eggs on the inside. An omelet is not only quick and easy to make, but also a model of economical cuisine and reuse. Any leftovers go up to a new level when placed inside an omelet; from leftover meat, to leftover cooked vegetables combined with a little cheese and folded into eggs present a much happier meal than a bowl of vegetables reheated at random in the microwave! I make eggs bundles moist inside and soft and runny on the outside. The secret is, the timing and we can't be distracted by anything else when preparing these delicate egg classic dish. Brunch Place the bacon in a nonstick and previously heated pan Let it fry and turn frequently When golden to taste, set aside Start by whisking the eggs in a bowl, but only until the white and yolk are incorporated It is important not to whisk excessively! Place in a preheated and greased skillet . Never start an omelet in a cold frying pan! As the eggs cook, the edges are lifted from the sides of the skillet with a spatula so that the portion of the still-liquid eggs flows underneath. When the eggs are almost firm, (3 minutes) the filling is added and the omelet is folded in half, instead of rolled. Remove, decorate fruit and salad of your choice! Try it! You will love it! Baby Dutch This large, fluffy pancake is great for brunch, lunch and dessert at any time of the year. And everything happens in about five minutes: Didn't I say it was fast? Preheat the oven to to 200º. It needs 20 minutes to do its magic. Place all of the ingredients in the robot, mixer or blender and whisk well Place the mixture in a frying pan heated with butter and in the oven. Twenty minutes later remove and let it cool down Drizzle with powdered sugar and fruit of your choice @asdicasdapopi As we are a family of five, this version of giant pancake is perfect for us. Faster than making pancakes one by one.

And off we go from Morocco to Italy. A classic of Italian nonas, much appreciated here at home. The first time I ate a gnocchi (pronounced "nhoqui") that impressed me was in Venice. Having eaten gnocchi several times before, the texture hadn't won me over. This delicious, simple-to-make potato dough has an even faster cooking time than yesterday's couscous. It literally takes three minutes, that's right, 3 minutes to cook. As soon as they float in the boiling water, they are done, and we must carefully respect their timing. Returning to Venice, the tomato sauce that was served to me was so simple but so good. Unforgettable! Here I propose today, a sauce that I came up with these ingredients that I had in the pantry. Have a look: I prepare gnocchi with various sauces, ranging from simple olive oil, garlic and grated Parmesan, to the longest and time consuming meat ragout. This time I propose a ricotta garlic and dried tomatoes sauce. But please bear in mind that they are as delicious with Pesto sauce (a recipe I have already shared) and grated Parmesan. Ingredients 1-2 packs of fresh gnocchi (available at the usual supermarket in the fresh pasta section or in the ready-to-use puff pastry section) 2 garlic cloves Olive Oil Grated cheese 1 package of Mascarpone cheese (or ricotta cheese) I prepared this version with these ingredients, but many other sauces can be made. Namely, Bolognese. Use your creativity! Preparation 1-Prepare boiling water, seasoned with salt 2- In a frying pan add olive oil and garlic 3- bring over medium heat 4- When the water is boiling, add the gnocchi 5- as soon as they start to float on water, they must be removed with a slotted spoon, immediately 6- Place immediately in the hot oil with the garlic 7- Add the mascarpone cheese and mix everything well, but remove from the heat, so that the gnocchi do not overcook 8- Rectify of salt and pepper to taste. if you have basil, this is the time to cut it coarsely and add it to this big favourite here at home. Buon appetito!! @asdicasdapopi In this time conscious version of this Italian delicacy, ready to cook gnocchi is very convenient. However, nothing beats the taste and texture of homemade gnocchi. It's easy and it pays off even in texture and flavour. A recipe to publish!

After yesterday's Parisian quiche, a direct flight to Marrakech. We will have Moroccan Couscous for dinner. It is done in 10 minutes and is ultra tasty. It can be used as an side or as a main dish. It goes well with fish and meat and of course, with poached eggs it is very comforting. This time we had it with steak and harissa sauce. Couscous, appeared with the Berber people of Algeria circa 11th to the 13th centuries. Couscous is a partially ground grain, unlike flour, which is the fine-grained grain, couscous is coarsely ground. OK Google play Billie Holiday Ingredients 2 medium sized couscous cups 750-1000 g of steak meat (sliced ​​as if for stroganoff) 1 onion 1 pepper 100 g of rolled mushrooms (optional) 1 generous sprig of mint 2 teaspoons of Harissa condiment (you can find it in the ethnic section of your usual supermarket) 1/2 lemon- just the juice salt to taste Preparation Couscous Start a pan of boiling water, seasoned with salt Sauté the chopped onion with the pepper and the Harissa condiment paste Place the couscous in a bowl Cover with water. Here the secret is the water level, because we want to hydrate the couscous, covering it, but without soaking it in excess Add one tablespoon of butter and cover, letting it stand for 5-7 minutes Chop the mint as finely as possible Stir the couscous with a fork in order to loosen the grains Add the couscous to the previously cooked mixture and stir well Taste and rectify of salt to taste. Reserve and serve at room temperature You can add cherry tomatoes or edamame! It is delicious! Beef The steak is stir fried in a hot pan Add peppers, mushrooms and harissa sauce. Let it fry for 5 minutes Check for salt and your cooking point of preference! Enjoy! @asdicasdapopi

Hawaiian-inspired Poke bowls are a delight. Fresh, calorie conscious and Keto friendly. Poke means, to cut into cubes. And it is literally how we prepare the fish for the poke bowls. Poke is believed to have been prepared for the first time by native Polynesians centuries before Western travelers arrived on the islands. Initially, it was made with raw fish, seasoned with sea salt and seaweed. Any fish, clean of the spine and skin, lends itself to building a Poke, be it marinated, raw, or braised, as in the photo below. I make it with tuna, salmon, sea bass and even hake. As a base I like to use quinoa or white rice. I take the opportunity to share my quinoa, that pseudo-cereal with high protein value, as I cook it. OK Google, Play John Cale Ingredientes- 4 -5 pessoas 2 glasses of quinoa 1 salmon fillet, or tuna or sea bass ... Toasted Sesame Seeds 1 tablespoon of sesame oil 2 tablespoons of soy sauce 1or 2 avocado 1 manga 1 papaya Nori seaweed (you can find it in the usual supermarkets, in the ethnic or asian section) For a preparation of Quinoa, see below. It takes as long as rice to cook, but less water is used in its preparation. Braze the Fish 1-In a hot frying pan, with sesame oil, place the tuna cubes 2- The goal is to caramelize the tuna on the outside, but that it remains rare and juicy on the inside, but of course, the cooking point is up to your preference. 3- Adorn the fish cubes with toasted sesame seeds 4- Sprinkle with soy sauce Reserve Assembly of the Poke Bowl Poke bowls always start with a rice or quinoa base. As rice has a very high glycemic index, I always prefer a quinoa base. 1- Place 2/3 tablespoons of quinoa, already warm, in an individual bowl. 2- Place two tablespoons of tuna on top of the quinoa, towards the side of the bowl 3- Add vegetables and fruits to taste: this time I used mango, papaya and avocado. They are also delicious with edamame. 4- sprinkled with soy sauce and fried onion to give it a contrasting texture. Quinoa The preparation of quinoa is very similar to that of rice. Start by sautéing the onion and garlic finely chopped in olive oil When the onion is golden, add the quinoa to make it pop a little, taking care not to burn it. Then add the water. The ratio of water to the amount of quinoa is 1.5 - that is, if we have three glasses of quinoa, we need 4 and a half glasses of water. Season with salt and pepper to taste. Cover and reduce heat to a minimum. Let it cook for 10 minutes, making sure not to overcook it. The grain of the quinoa should be kept whole, and should not be split in two - a sign that it is overcooked. After 10 minutes of cooking, turn off and smother with a fork to loosen the beans. It should be completely dry, without water. Reserve and allow to cool down! Enjoy!

Quiches are a recipe that I often come back to. At parties and family gatherings there was often the occasional quiche. Usually made by my sister, who makes a really nice quiche with leek and tuna - quiche became a main meal at our household during the times we lived in Paris. Yes, they are a frequent lunch for Parisians and often served with a side salad. For me, the simpler the quiche, the more special it becomes, so today I bring you the most classic quiche in French cuisine: Quiche Lorraine. It can be prepared in 10 minutes and then it is up to the oven to do its job. Here are the ingredients and preparation. OK Google Play B52`s: Ingredients- 4-5 people 1 roll of shortcrust pastry (I usually make the base myself, but for the 20-minute challenge this pastry is perfect) 6 eggs 200 grs cream 150 grated cheese 2 packets of diced ham 1 leek 1 pepper 1 tablespoon of olive oil salt, pepper and nutmeg to taste Preparation Add a tablespoon of olive oil into a frying pan Add the pepper, cut into small cubes Add the ham cubes Add finely cut leek Allow to fry for about 5 minutes, stirring frequently Beat the eggs with the cream Season with salt, pepper and nutmeg Add the grated cheese Meanwhile, remove the shortcrust pastry roll from the fridge Unwrap it and without removing the paper, roll out the dough onto the baking tray of your choice Place the cold ingredients on top of the dough and then Carefully pour the egg and cream mixture over the dough Stir, if necessary, to level the ingredients Place in the oven, pre / heated to 180º until golden brown and firm like the one in the photo! Let the quiche cool down before handling it Served with an arugula salad and a few slices of Parmesan cheese makes a super easy, quick and economical lunch or dinner!! Enjoy! @asdicasdapopi

In this category of my blog, I share my life's choices. And what are those choices you ask me? My favorite choices, of a varied nature; Choices that fulfill me or transport me to other times, to other geographies, or because these choices make me feel wonderful and make me feel simply, beautiful things! This category will talk about Music, Cinema, Books and other items of a cultural nature to which I am paying attention, in the intervals of life. Yes, because when my 3 children were all under the age of 6, and working full time as a consultant, the time to read and listen to music was not always there! But now, that kids are all teens, I can even afford the time to write and share with you these choices and leave a legacy here and there for those who want to read. So let's start with the song choices of my existence. My playlist is very varied in style, Classical, Jazz, Bossa Nova, Post-Punk, Ethnic, Dream-pop, Indie, etc. so it becomes difficult to predict the choices, but lets get started, though with the risk of forgetting some important pieces and having to re-consider this top 5. And I could not go any further on his post, without some music. OK Google Play Ennio Morricone TOP 5 of the songs from @asdicasdaPopi: 1- Sunday Morning (Velvet Underground) 2- Creep- (Radio Head) 3- First Song (Stan Getz) 4- Sugar Hiccup- (Cocteau twins) 5- Doralice- (João Gilberto) Now, as I write this, I see that in order to create a top 5 from the songs that I listened to, I have to leave out an enormous amount of other things that I like and that are equally important to me. But now, there is no going back! But I really feel that I am going to transform this top 5 list into a living thing, that is, a list that has no limit and that evolves as I evolve in my choices! Film soundtracks for example, have always been a heavy weight of my musical choices, from Paris Texas, through Once Upon a Time in America, and the beautiful Cine Paradiso. Alright then, so suppose then that you could only listen to 5 songs for the rest of your life. Which ones would you choose?