Saigon Foodie: Healthy Xmas Cookies


 Holiday cookies made healthy! Want to have delicious cookies over Xmas that are healthy and packed full of nutrients? 

Healthy Christmas Cookies

WHO DOESN`T LIKE OVEN FRESH XMAS COOKIES?

It's very german tradition to bake cookies for family and friends before the holidays. Of course I wanna keep it bit healthy over the holidays. So I created LOW CARB-GLUTEN FREE- FLOURLESS xmas cookies. I even made them high in fibre with adding CHIA SEED POWDER and FLEX MEAL (easier to digested). I swear they are super delicious, because homemade cookies always better without all the chemical ingredients they put in the regular store cookies. The best part is the smell in the entire house. Literally smells like xmas is coming.

Here my top 4 favourite low carb German cookies for xmas to spoil your love ones and keeping an eye on their hips at the same time ;)

1st XMAS COOKIE RECIPE: 

Kokousmakronen low carb = Low Carb Coconut-Makronen

Ingredients: makes approx. 12 pieces

  • 2 Egg Whites
  • 1 Pinch of Pink H.Salt
  • 1/2 cup Coconut flakes, desiccated
  • 1 tsp. Vanila extract
  • 3 tbsp. coconut sugar (or 1/4 cup Xylitol)
  • 1 tbsp. chia seed powder

Beat the egg whites together with a pinch of salt. 

Fold in the coconut flakes, vanilla extract and coconut sugar (Xylitol). Form it into little balls (bites) and put it on a baking sheet lined with baking paper. Bake at 110°C on middle rail for approx. 25min.  Keep it in a closed container in a cool place (not fridge).

2nd XMAS COOKIE RECIPE:

Low Carb Feine Vanillekipferl = Low Carb Vanilla-kipferl

Ingredients: makes approx. 26 pieces

  • 1 cup of almond flour (powder)
  • 1/2 tsp.baking powder
  • 1 tsp. vanilla extract
  • 1 pinch of Pink H.Salt
  • 3 tbsp. coconut sugar (1/4 cup Xylitol)
  • 1/2 cup unsalted butter, soft
  • 2 egg yolks
  • 1 tbsp. chia seed powder
  • 1 tbsp. flex meal

Mix all the ingredients in a bowl and knead to a dough and chill for 30min in the fridge. Form the dough into a roll, cut out 2cm thick slices and form it into a mini croissant. Place the Kipferln on a baking sheet lined with baking paper. Bake in the oven at 160°C for about 10minutes. Feel free to decorate the Kipferln with dark chocolate (85%). Keep it in a closed container in a cool place (not fridge).

3rd XMAS COOKIE RECIPE:

Low Carb Butterkekse = Low Carb Butter Cookies

Ingredients: makes approx. 30 pieces

  • 1/2 cup unsalted butter, soft
  • 1/2 cup almond flour
  • 2 tbsp. coconut sugar ( 1/4 cup Xylitol)
  • 1 tsp. vanilla extract
  • 1 pinch of pink h.salt
  • 1 tbsp. chia seed powder
  • 1 tbsp. flex meal

Put all ingredients in a mix bowl and knead well with a blender. Put the dough in the refrigerator for an hour. Use the floured rolling pin to roll out the dough on a floured work surface (not too thin). Cut out the cookies with a cookie cutter. If you are not so practiced, take only half of the dough out of the fridge. Warm dough sticks and can not processed well. Place the biscuits on a baking tray lined with baking paper and place in the oven at 175°C. Bake circulating air for approx. 10-12minutes. The biscuits are very soft and need a few minutes on the baking tray to cool down. Keep it in a closed container in a cool place (not fridge).

4th XMAS COOKIE RECIPE:

Low Carb Zimtsterne = Low Carb Cinnamon Stars

Ingredients: makes approx. 35 pieces

  • 1/2 cup hazelnut flour
  • 3/4 cup almond flour
  • 5 tbsp. coconut sugar ( 1/4 cup Xylitol)
  • 1 tsp. vanilla extract
  • 1 pinch of pink h.salt
  • 1 tbsp. chia seed powder
  • 2 tbsp. cold filtered water
  • 1 tbsp. flex meal
  • 2 tbsp. honey 
  • 3 tsp. cinnamon powder 

Mix ground chia seeds with 2 tbsp.water in a small bowl and place in the fridge for about 10minutes to swell. Mix hazelnut flour, almond flour, coconut sugar ( or xylitol) and cinnamon either with a hand mixer or in a food processor. Add honey and chia mix and mix until a sticky dough has formed. Wrap the dough in a plastic wrap and place in the fridge for about 30minutes. Preheat the oven to 160°C convection. Roll out the dough between two baking papers, approx. 0.5cm to 1cm thick. 

A little tip: if you do not have a rolling pin, you can also use an empty wine bottle.

Place the cinnamon stars on a baking sheet lined with wrapping paper and bake at 160°C for approx. 10 minutes. Cinnamon stars traditionally burn the most of all the cookies, so do not lose sight of the cinnamon stars.

Let the cinnamon stars cool for about 10minutes before they should be separated from the baking paper. Keep it in a closed container in a cool place (not fridge).

The festive season is a time to relax and enjoy… indulge a little but keep moving and try to balance the feasting with smaller meals leading into the banquets. We wish you all a very merry Xmas!

Enjoy,

Coach Jules

Feel free to share photos and the experience of your first try on our Facebook page: https://www.facebook.com/BodyExpertSystemsVietnam/  It would be great to hear from you and be able to share feedback.

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Healthy Traditional Vietnamese Food - Goi Ga

Healthy Vietnamese Food - Goi Ga


Looking for a QUICK & HEALTHY lunch or dinner?! Then you can’t go past this awesome vietnamese chicken salad…

To be as healthy as possible and achieve a lean and toned body you need to have a nutrient based diet.

Most people have a cultural based diet – eating foods pushed by food industry advertising or historical situations without any real thought to what effect the nutrients have on the internal system. For example in the ‘West’ food industry developed and pushed the consumption of cereals, pop tarts and sweets as snacks. Asia has more historical roots of pork and rice, baguette with eggs (french influence) for breakfast. This eating culture just becomes the accepted.. Whether it´s the best for us or not.

Is your food giving you the nutrients to thrive?
Is your food going to provide you with sustained energy throughout the day?
Is your food the best to help your body drop fat and look amazing?

Here is one of my favourite vietnamese dish…

VIETNAMESE CHICKEN SALAD `Goi Ga

It will achieve all of the above!!!

RECIPE:

Ingredients:

For the Vietnamese Cold Chicken Salad:

6 cups shredded cabbage
2 1/2 cups cooked shredded chicken, cold (use leftovers or a rotisserie chicken)
3/4 cup fresh mint, roughly chopped
3/4 cup shredded carrots
1/2 red onion, peeled and sliced thin
1/2 cup fresh cilantro, roughly chopped
1/2 cup chopped roasted peanuts (cashews for paleo-friendly)

For the Nuoc Cham Dressing:

1/4 cup fresh lime juice
1/4 cup water
2 tablespoons fish sauce
1 teaspoon chili garlic sauce

Directions:

Place all the salad ingredients in a large bowl.
In a small bowl, whisk together the lime juice, water, fish sauce, and chili garlic sauce.
When ready to serve, pour the dressing over the salad and toss well.

 

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Saigon Fat Loss Experts - Manage Hunger for Effortless Fat Loss

Manage Hunger for Effortless Fat Loss

When people generally attempt to loss fat they follow the mantra of “eat less and exercise more” but do this in a way that makes them not feel good: always feel hungry, have low energy, experience mood swings, develop cravings, etc. These feelings are why 90% of people fail to achieve or maintain the results they desire. However, we can manipulate certain hormones, so that you don’t have to suffer when attempting to lose body fat and become healthier.

Hunger Hormones

Hormones don’t exist in a vacuum. No single hormone can be classified as good or bad. Instead, hormone levels are constantly in flux, influencing each other as well as impacting different systems in the body. It’s when there is too much or too little of a hormone that problems can arise or when nutrients and chemicals in our diet and environment disrupt the auto-regulatory system of the body.

Leptin

I want to introduce two hormones that can directly affect your fat loss and muscle gain efforts. The first is Leptin. Leptin is an extremely important hormone in relation to fat loss/weight gain. Leptin is a ‘hunger hormone’… it’s job is to basically tell your brain that you are full and satisfied when eating. However, this process can be interrupted causing leptin resistance where your body no longer listens to leptin’s message resulting in overeating or not feeling full/satisfied. Stress, sleep deprivation, high calorie foods and fructose can turn your leptin response off allowing you to over eat.

Exercise and proper fat loss nutrition have the opposite effect. This is why most people can’t simply “eat less” to loose weight… they always feel hungry or their satiety level does not last long (feel the need to eat again shortly after a meal). Encouraging a good Leptin response can make fat loss feel effortless.

Ghrelin

Ghrelin is considered the counterpart to the hormone leptin. Think of Ghrelin as your go hormone… it should naturally increase before meals (sending hunger signals to the brain) and likewise decrease after meals helping with satiety levels. The very interesting thing about dieting is that it directly affects ghrelin function.

Research has shown that Ghrelin levels rise immediately with calorie-restricted diets for weight loss. Successfully lean people do not “diet” they “eat for fat loss”, which creates an optimal hormonal profile for long-term success. A simple fact is the more a person restricts calories, the hungrier they get! It is almost as if semi-starvation triggers gherlin to increase. The study concluded that this might be part of the reason that individuals regain weight lost, and then some, by calorie restrictive dieting.

The level of ghrelin within the body is highly dictated by the nutritional status and hydration levels of the individual. In other words, ghrelin also regulates water and fluid intake, so if you drink a glass of water when you are hungry, ghrelin signals can be satisfied and subside the feelings of hunger for a while. This provides a simple way to control your hunger. Research suggests that one 250ml glass of water before every meal decreases the amount you will eat by at least 8 ounces and suppresses ghrelin for longer after the meal”.

To lose weight without feeling terrible and constantly hungry you need to effectively manipulate the brain’s hunger signals. Therefore, to optimise these two fat loss hormones and achieve long-term fat loss you need to reduce stress, get quality sleep, eat low GI nutrient dense foods, limit fructose and stop calorie restrictive dieting. If you do these actions you will feel great and effortlessly lose weight.

 

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Clean Eating - Saigon Salmon Wrap

Gluten Free low GI Saigon Salmon Wrap


 Want to have a delicious wrap without the gluten or high GI index? Try this recipe for an awesome alternative.

Clean Eating

Wraps are easy, super convenient and a delicious option for any meal. We love our meals as green as possible and as full of nutrients as possible! Here is our ‘wrap’ on a healthy, gluten free, low GI, super nutritious  rolled meal   🙂

Wrap Ingredients:

  • 2cups fresh baby spinach ( organic store , d2)
  • 1cup fresh coriander/chives
  • 3 eggs
  • Seperated 1/3 pound light cream cheese
  • Grated zest & juice of one 1/2 lemon
  • 1/2 pound smoked salmon
  • Salt & pepper 1tbsp.
  • flax meal 1tbsp.
  • Chia seeds 2-3tbsp.
  • Coconut oil

Directions:

  1. Preheat oven to 350F/ 175C
  2. Place spinach, egg yolks, coriander, salt and pepper into a food processor.
  3. Pulse to a smooth paste
  4. Whisk egg whites until they hold soft peaks then fold into the coriander spinach mixture
  5. Add the chia seeds & flex meal to the mix texture
  6. spread this mixture on a baking tray lines with buttered parchments & bake for 15min or until set
  7. Turn baked roulade out into another sheet of parchment and leave to cool
    Another option would be to do those wraps in a nonstick pan. One by one
  8. For the feeling combine cream cheese, lemon zest & juice
  9. Season with salt & pepper to taste
  10. I even put the beetroot juice in the cream cheese or turmeric into the cream cheese. Just play with it. Another option for the cream cheese would be mashed avocados (even better & super delicious too)
  11. Spread the filling evenly over the spinach, leaving a side border of 1cm. Cover the filling with the salmon slices. Roll it up. Twist the ends the secure.

Bon Appetite & feel free to share photos and the experience of your first try on our Facebook page: https://www.facebook.com/BodyExpertSystemsVietnam/  It would be great to hear from you and be able to share feedback.

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Healthy Eating Saigon - Gluten & Dairy Free Spinach Quiche

Healthy Eating Saigon - Gluten Free Spinach Quiche


Spinach QUICHE with bacon, mushrooms and a sweet potato crust (gluten & diary FREE). 

For all my Quiche & Spinach lovers. Yes, we finally can buy baby spinach in Saigon now. It´s available now at “The Organik Shop” in Thao Dien ( 8 duong Thao Dien, HCMC).

Get as many baby spinach you can carry, because it´s usually very quick sold out.

Becoming lean & healthy is a simple choice… what you put in your mouth has the biggest impact. I know most of you guys have a busy schedule. That´s why I am going to share an easy, healthy & quick recipe with you. 

It´s perfect as an on the go breakfast or lunch.

Try it out and let us know, if you like it.

BE-smarter, EAT-smarter to LOOK and FEEL BETTER.

Ingredients:

• 1 large sweet potato (for the crust)

• 1 tbsp olive oil (for greasing/roasting sweet potato crust_

• Pinch of pink sea salt for crust for the filling

• 8 oz fresh baby spinach chopped

(or bok choi or broccoli etc.)

• 6 slices bacon 

• 1 cup chopped white mushrooms

• 1 small onion finely chopped

• 3 cloves garlic finely chopped

• 1/2 tsp pink sea salt

• 6 eggs

• 1/4 cup full fat canned coconut milk

• 2 Tbsp nutritional yeast – optional

Instructions:

1. Preheat your oven to 425 degrees F. Peel your sweet potato and slice it into very thin rounds – these rounds will form the crust. Toss the rounds with the olive oil and arrange in a 9.5″ pie dish, overlapping, along the bottom and up the sides. The smaller rounds near the ends of the potato work well for the side crust.

2. Sprinkle the crust with salt and roast in the preheated oven for about 25 minutes, or until soft and beginning to brown.

3. While the crust bakes, make the filling. Heat a large heavy skillet over medium-high heat and add the bacon pieces. Cook the bacon until about 3/4 of the way done, drain a little bit of the fat, and add the onions and cook with the bacon, stirring.

4. Once the onions are translucent, add the chopped mushrooms and garlic and lower the heat to medium. Continue to cook and stir about 2 more minutes until softened and toasty.

5. Stir in the chopped spinach until it wilts, then remove from heat.

6. In a large mixing bowl, whisk together the eggs, coconut milk, salt, and nutritional yeast.

7. Remove the sweet potato crust from the oven once done and lower the heat to 400 degrees F. Add the spinach mixture to the crust, then carefully pour the egg mixture over the top and allow it to settle in. You might have a bit extra – it’s okay if the egg mixture “leaks” through the crust but don’t allow it to get too close to the top of the dish.

8. Bake in the 400 degree oven for 25 minutes or until the center is set and the sides begin to brown. The quiche will puff up in the oven but settle once done.

9. Allow the quiche to cool and set for about 15 minutes before cutting into slices and serving. Leftovers can be stored covered in the refrigerator for up to 4 days. 

Enjoy,

Your Body Expert team

xoxo

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