Wednesday, 29 October 2014

Rule 57.


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:


·         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

·         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:

·         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

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

·         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.
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:

·         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

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:

·         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

·         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

Tuesday, 21 October 2014

Rule 55.


A few years ago the FDA forbade to write about the health benefits walnuts have.  The FDA said that walnuts were ILLEGAL drugs!
I don’t know about you but when I think about illegal drugs I think about crack not about walnuts.
And why doesn't the FDA agree with me? Because walnuts have so many health benefits it can be a medication and apparently the FDA thinks pills are better for you than food.

Benefits: reduces blood pressure, encourages the production of good cholesterol, anti-oxidant, keeps the nervous system working smoothly and improves your memory, keeps the risks of the most common breast cancers away, reduces Asthma , Arthritis , Eczema, keeps your digestive system functioning right, prevents diabetes and more.

 Nutritional value: 1 ounce of walnut contains 2.5g of omega 3 fats, 4g of protein and 2g of fibre,. 11% of your daily vitamin b6 intake, 12% of your daily magnesium intake and 2% of your daily calcium intake.
It sounds too good to be true and that’s exactly why in Hebrew it’s called “The King of Nuts” because it is the KING!

Maple Walnuts Cookies:
  • 1/3 cup stevia
  • 1 large egg
  • 1/2 cup pure maple syrup
  • 1 teaspoon vanilla extract
  • 2 teaspoons baking powder
  • 2 cups oat flour (make it yourself in the blender)
  • 1 cup California walnuts, toasted and chopped
  • 1/4 cup coconut oil


  • Preheat the oven to 350°F.
  • Beat the coconut oil and the stevia until smooth. Mix in the egg. Mix in the maple syrup and vanilla extract. Stir in the baking powder, flour and walnuts.
  • Place on parchment paper lined baking sheets 1 1/2 inches apart. Bake until light golden brown, about 15 minutes.
Flourless chocolate walnuts cookies:
·          2 1/2 cups walnut halves
·         3/4 cups stevia sugar
·         1/2 cup plus 3 tablespoons unsweetened cocoa powder 
·         4 egg whites
·         1 tablespoon vanilla extract


·         Heat oven to 350° and Line 2 large baking sheets with parchment paper.
·         Finely chop the walnuts. Put a separate large baking sheet and toast until fragrant, about 9 minutes. Let cool.
·         Mix stevia and cocoa in a bowl. Stir in walnuts. Add egg whites and vanilla; beat with a fork or electric mixer on medium until batter is just moistened. (Do not overbeat batter or it will stiffen.) Drop batter by the teaspoonful onto baking sheets in evenly spaced mounds. Bake cookies until tops are lightly cracked and glossy, about 15 minutes. Repeat with remaining batter.

Walnuts chicken crusted:
·         2 slices whole wheat bread, dried
·         1/3 cup walnuts
·         2 tablespoons parmesan cheese, freshly grated
·         fresh ground black pepper
·         1 large egg white
·         4 (6 -8 ounce) boneless skinless chicken breast halves
·         1 tablespoon grape seed oil or 1 tablespoon canola oil


·         Preheat oven to 425 degrees.
·         In a food processor, combine bread, walnuts, and Parmesan; season with pepper.
·         Process until fine bread crumbs form.
·         Transfer to a shallow bowl. Beat egg white.
·         Dip each breast into egg white, letting excess drip off, and then into crumb mixture.
·         In large non-stick ovenproof skillet, heat oil over medium heat.
·         Add chicken and cook until lightly browned, 1-3 minutes.
·         Carefully turn chicken over and put skillet in oven.
·         Bake until chicken is golden brown and cooked through, 8-12 minutes.

And that’s it for now. Don’t forget to check Facebook “Eat Cake & Not Get Fat” for articles and recipes.

Research and writing by Dana Gat ©2014

Wednesday, 15 October 2014

Rule 54.


There are over 30 kinds of beans out there!
But this post is about black beans. You can get them dry and sprout/cook them or in a can.
It’s a cheap and nutritional food and everybody has access to - it so no excuses!
Let’s talk about it.

Benefits:  Full of protein and fiber, gluten free, vegan friendly, lowers cholesterol levels, improves diabetics' blood glucose control, reduces risk of many cancers, lowers blood pressure, regulates functions of the colon, prevents and cures constipation, prevents piles and other bowel problems, antioxidant, reduces risk of heart attack and controls PMS.

Nutrition value: 1 cup of beans has 53 calories, 7.7 grams of protein, 7 grams carbs, 119% of your recommend daily intake of vitamin C, 30% of daily vitamins B’s and an average 10% of all your minerals.
You can make a lot with that. Mexican food like chillies and salsa are the most popular but what I like the most is to make burgers and brownies so I’ll give you a few tips and recipes to try.
If you have a can of black beans put it in a food process and pulse. Add whatever you want and BAKE it!
Don’t fry it - just bake it.
Let you imagination run with that but that’s the basic. Bake it on 400F for 15 min each side.
And brownies….YUM!

Fancy Brownies:
1 (14 oz) canned low-sodium black beans, rinsed and drained
2 large eggs
1/2 cup cocoa powder
1/2 cup stevia
1/2 teaspoon oil
1 tablespoon unsweetened almond milk (or dairy, skimmed)
1 teaspoon balsamic vinegar
1/2 teaspoon baking powder
1/2 teaspoon of freshly ground coffee or instant coffee
1 cup semisweet chocolate chips, divided

·         Preheat the oven to 350° F.  Grease a non-stick 9 x 9-inch square baking pan with baking spray and line with parchment paper, leaving a 2-inch overhang on all sides.
·         Blend the black beans, eggs, cocoa powder, stevia, oil, almond milk, balsamic, baking powder and coffee in the blender until smooth and pour into a bowl. Fold in 1/2 cup chocolate chips until combined.  Pour the brownie batter into the prepared pan.  Sprinkle the remaining chocolate chips evenly over the top of the brownies.
·         Bake the brownies until a toothpick comes out clean, about 30 to 32 minutes.  Allow the brownies to cool completely before slicing them into squares.

Brown Muffins:
·         1 can black beans, well rinsed and drained
·         2 flex eggs (2 Tbsp flax seeds mix with 6 tbsp water)
·         3 Tbsp coconut oil, melted (or sub other oil of choice)
·         3/4 cup cocoa powder
·         1 tsp pure vanilla extract
·         1/2 cup stevia
·         1 1/2 tsp baking powder
·         Optional toppings: crush walnuts, pecans or semisweet chocolate chips

·         Preheat oven to 350 degrees.
·         Lightly grease a 12-slot standard size muffin pan (not mini). Make sure you've rinsed and thoroughly drained your black beans at this point.
·         Prepare flax egg by combining flax and water in the bowl of the food processor. Pulse a couple times and then let rest for a few minutes.
·         Add remaining ingredients (besides walnuts or other toppings) and puree - about 3 minutes - scraping down sides as needed. You want it pretty smooth.
·         If the batter appears too thick, add a Tbsp or two of water and pulse again. It should be slightly less thick than chocolate frosting but nowhere close to runny.
·         Evenly distribute the batter into the muffin tin and smooth the tops with a spoon or your finger.
·         Optional: Sprinkle with crushed walnuts, pecans or chocolate chips.
·         Bake for 20-26 minutes or until the tops are dry and the edges start to pull away from the sides. I found mine took about 25.
·         Remove from oven and let cool for 30 minutes before removing from pan. They will be tender, so remove gently with a fork. The insides are meant to be very fudgy, so don't be concerned if they seem too moist - that's the point. Plus, they're vegan so it doesn't really matter.

Power Cookies:

·         1 can black beans
·         2 tbsp olive oil (or coconut oil)
·         2 tbsp nut butter (try almond)
·         2 tbsp non- dairy milk (or dairy milk if you nut vegan)
·         1/2 cup (120 ml) coconut sugar
·         4-5 tbsp cacao powder
·         2 tbsp oat flour (make it yourself!)
·         1 tsp cinnamon
·         1 tsp baking powder

·         Preheat oven to 350°F 
·         Rinse the beans thoroughly in cold water. Drain them, save 20 beans for decoration
·         Add the rest to a food processor together with oil, nut butter and milk. Blend until smooth.
·         Sift together sugar, cacao powder, oat flour, cinnamon and baking powder and add to the bean mixture. Run it again until all is combined. The batter should be similar to a thick mousse.
·         Line a baking sheet with parchment paper and spoon 9-12 evenly distributed dollops of batter on it. Use a spoon or a finger to form the cookies into round shapes, 3-4 inches/7-10 cm wide.
·         Bake for around 20 minutes (they should still be a little soft when you remove them from the oven).
·         Set aside a few minutes before transferring them to a wire rack to cool completely.

Not a lot of recipes but the point here is that you can use the black beans for so much and get a lot from it.
Eating healthy when you’re rich is not a problem; eating healthy on a budged is a different story but you can!
Start using more of it and you’ll thank me.

Research and writing by Dana Gat ©2014

Friday, 10 October 2014

Rule 53.

As you probably know already I’m not a big fan of carbs; my body doesn’t process carbs as good as it should.
It makes me fat.
How should you cut carbs?
There are a few ways but this rule is about cauliflower.
Cauliflower is great as a substitute for potatoes in mashed potatoes,as a substitute for wheat in couscous,as a substitute for dough in pizza and more.
It’s also good for you and has a lot of other reasons why you’d want to eat it, but this time it’s about switching it up; if you want more cauliflower recipes check my IG account @danagatfit

Benefits: Fights cancer, improves heart health, anti-inflammation, detoxing, helps with digestive problems and more.
Nutrition value: 100 gram have only 26 calories and it’s  rich in vitamins and minerals like vitamin C, vitamin K, niacin, magnesium, phosphorus, fibre, vitamin B6, foliate, pantothenic acid, potassium, and more.
And now recipes!

Bring 2 cups of skimmed milk to a boil with some black pepper in a large pot. Boil one head of cauliflower florets till they're very, very tender. Have a food processor ready; transfer the cauliflower from the cooking milk into the food processor (it's ok if there is some extra liquid; this will help the puree be smooth). Puree until very smooth. You can substitute the milk in water but skim milk is only 80 calories a cups and the flavour is worth it.

Use half a head of cauliflower for this. First, cut it into florets. Place the florets in a food processor, and pulse until the cauliflower resembles couscous. In a pan, heat 2 tbsp olive oil. Sauté the cauliflower with some parsley and season with pepper until the cauliflower is tender but not mushy. You can add steam veggies to give it the “couscous vibe” or just have it like that.

Use 1 large head of cauliflower for this. First, cut it into florets. Place the florets in a food processor, and pulse until the cauliflower resembles couscous/rice. Then roast it in the oven for 15 min on 375F. Take a bowl and line cheesecloth on it. Put the cauliflower in it, hold the four corners of it and squeeze, try to let as much liquid out as possible, it should resemble a mash. Use your hand to flatten it out and make pizza crust. Bake on 375F for 15 min. take out and add topping. Bake again until cheese melt.

And that’s it for now. J
Research and writing by Dana Gat ©2014

Tuesday, 7 October 2014

Rule 52:
An apple a day keeps the doctor away.
You know, all those things our grandmas used to tell us were right! There is a reason why their generation didn’t have so many lifestyle diseases and we should give them credit for that.
I love apples! I love eating them with hummus or peanut butter and I love using them in a salad or to bake with them.

Benefits: Decrease your risk of diabetes, Reduce cholesterol, Control your weight, Detoxify your liver, full of fibre, full of antioxidants that promote healthy lungs function, control blood sugar, reduce skin diseases and, like any other kind of whole food, it protects against: cancer, Parkinson and Alzheimer.  


Nutrition value: Between 50-80 calories. Zero fat or sodium. Only 15 grams of carbs (4 grams of fibre). 6.5mg of calcium, 12mg of phosphors, 117mg of potassium and 5.5 mg ofmagnesium.
Kinds: Over 30 kinds of apples! They’re all good just; try and see what you like. I found the golden delicious and the Papple (a cross between apple and pear) the best for baking, the granny smith or the red delicious for snacks and when I add them to cooking I use a mix if what’s on sale at the store.
How about some recipes?
For those who don’t follow me on IG you – should! Because I put there recipes daily and there’s a few apple recipes you should try: @danagatfit
Apple-Parsnip Soup:
·         2 tbsp olive oil
·         1 cup chopped onion 
·         2 1/2 cups chopped peeled Pink Lady apple
·         1 tbsp curry powder
·         1 1/2 tsp grated peeled fresh ginger
·         1 tsp ground cardamom
·         1 garlic clove, chopped
·         3 1/2 cups chopped peeled parsnip (about 1 1/2 pounds)
·         4 cups water 
·         1 cup apple cider
·        Heat olive oil in a saucepan over medium heat. Add onion; cook 5 minutes or until tender, stirring frequently. Add apple, ginger, cardamom and garlic. Cook 1 minute, stirring constantly. Add parsnip, water, and apple cider; bring to a boil. Cover, reduce heat, and simmer for 30 minutes or until parsnip is tender.
·         Place half of parsnip mixture in a blender. Blend until smooth. Pour into a large bowl. Repeat the procedure with remaining parsnip mixture. Make 8 serving.
Fresh Apple Salsa:
·         2 cups diced peeled your choice of apple (about 3/4 pound)
·         1/2 cup diced red bell pepper 
·         1/3 cup fresh lime juice
·         1/4 cup diced red onion
·         1/4 cup minced fresh cilantro
·         1 tbsp honey
·         1/4 tsp freshly ground black pepper
·         1 jalapeño pepper, seeded and minced
Mix everything.
Skillet Chicken with Cranberries & Apples:
·         1 pound chicken breast, trimmed and cut in half on the diagonal
·         3/4 tsp dried thyme
·         1/4 teaspoon freshly ground pepper
·         2 tbsp olive oil
·         2 crisp red apples, such as Fuji or Gala, thinly sliced
·         1 large red onion sliced
·         3/4 cup apple cider
·         1 cup cranberries, fresh or frozen (thawed)
·         1 tbsp oat flour (make it yourself in the blender)
·         Sprinkle both sides of chicken breast with 1/4 teaspoon each thyme and pepper. Heat 1 tablespoon oil in a large skillet over medium-high heat. Reduce heat to medium and add the chicken. Cook, stirring, until lightly browned on all sides, 3 to 4 minutes total. Transfer to a clean plate.
·         Add the remaining 1 tablespoon oil to the pan. Add apples, onion, 2 tablespoons cider and the remaining 1/2 teaspoon thyme. Stir to combine. Cook, stirring often, until the apples and onion are softened, 3 to 4 minutes. Add cranberries and sprinkle oat flour over everything in the pan; cook, stirring, for 1 minute. Return the chicken to the pan and pour in the remaining cider. Cover and cook, stirring once or twice, until the sauce has thickened and the chicken is cooked through, about 3 minutes more.
Apple-Cinnamon Fruit Bars:
·         1 cup chopped nuts (walnuts, pecans, almonds or hazelnuts), divided
·         1 ½ cup oat flour
·         ¼  cup stevia
·         4 tablespoons cold unsalted butter, cut into small pieces
·         1 large egg
·         2 tablespoons grape seed oil
·         1 teaspoon vanilla extract
·         1/4 teaspoon almond extract
·         6 cups diced peeled apples, divided
·         1/2 cup apple cider or orange juice
·         1/4 cup stevia
·         1/4 cup cornstarch
·         1 1/2 teaspoons ground cinnamon
·         1 teaspoon vanilla extract
·         To prepare crust: Combine 3/4 cup nuts, oat flour and stevia in a food processor; pulse until the nuts are finely ground. Add butter; pulse until well incorporated.
·         Whisk egg, oil, 1 teaspoon vanilla and almond extract in a small bowl. With the motor running, add the mixture to the food processor. Process, then pulse, scraping down the sides, if necessary, until the mixture begins to clump, 30 to 45 seconds (it will look crumbly). Measure out 1/2 cup of the mixture and combine in a bowl with the remaining 1/4 cup chopped nuts .Set aside for the topping.
·         Preheat oven to 400°F. Generously coat a 9-by-13-inch baking dish with cooking spray.
·         To prepare fruit filling & assemble bars: Combine 4 cups apples, cider (or orange juice), stevia and cornstarch in a large saucepan. Bring to a simmer over medium heat, stirring constantly, until the mixture is very thick, 4 to 5 minutes. Stir in the remaining 2 cups apples, cinnamon and 1 teaspoon vanilla.
·         Transfer the dough to the prepared baking dish. Spread evenly and press firmly into the bottom to form a crust. Spread the fruit filling over the crust. Sprinkle the reserved topping over the filling. Bake the bars for 15 minutes. Reduce oven temperature to 350° and bake until the crust and topping are lightly brown, 25 to 30 minutes more. Let cool completely before cutting into bars, at least 1 1/2 hours.

And that’s it for now. I’ll post more recipes on my IG account so make sure you check it.
Apple are a basic thing in any household but the recipes I gave you are just to mix thing up, don’t forget that most apples are just as good the way they were created.

 Research and writing by Dana Gat ©2014