Vanilla glazed doughy protein bars – 90 calories and 10 g protein each!

Hi my dear readers!

Well I do owe you some explaining my dear readers, but first of all: I’ve missed you and the blog. Secondly; I haven’t really been able to update the blog because of a couple of reasons and I do owe you (and myself) an apology.

Tough times

I’ve lost a family member and it’s has just been extremely tough to cope everything and juggle work plus studies at the same time. This accident made me forget how therapeutic baking and cooking can be so the last weeks I’ve been living of quark and quest bars, every day.

At first I was just buried in work and studying and sort of distracted myself but now I feel like I’m really getting better day by day and I’ve recently rediscovered my passion for baking. It’s truly therapeutic and gives me so much needed peace. But let’s forget about all that! Here’s a recipe I’ve been experimenting with lately:

Protein bar recipe
Fudgy, chewy glazed peanut and almond bars! Great macros, super easy and quick recipe that’ll satisfy your sweet tooth. Here goes:

8 T peanut flour (48g)

2 scoops vanilla whey (60 g)

1/2 tsp baking powder

Stevia drops to taste (about 10-20)

A pinch of salt

1 tsp almond essence

1 egg

1 egg white (27 g)

1/4 cup or 0.6 dl unsweetened almond milk

1 T unsweetened applesauce (8 g)

2 T fiber syrup  (50 g) (or you might use something like Vitafiber)

2 tsp coconut oil (10 g)

Preheat the oven to 350 F or 175 C and grease a 8×8 inch or 22×22 cm big baking pan. Combine all the dry ingredients for the bars in a large bowl. In a separate bowl, whisk together all the wet ingredients besides the fiber syrup. Mix the wet with the dry and pour the sirap into a small bowl and microwave on high for about 20 seconds. Quickly pour the boiling syrup into the batter and stir. Once fullt combined; pour the batter into the prepared pan and bake in the middle of the oven for about 13 minutes.

Meanwhile, make the glaze and glaze the bars as soon as they’re cool.

Macros for one bar out of eight;
Calories: 90
Fats: 3 g
Protein: 10 g
Carbs: 7 g

So, how’s life?

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Moist and soft protein sticky toffee muffins for only 79 calories and 9 g protien!

Hi guys!

I got myself a second job yesterday and I’ve been pretty busy these last days. This blog does not focus on my  life so therefore I try to avoid writing about my personal life (not because it’s some sort of a secret, it’s just not exciting enough to be mentioned more than once or twice). However, I’m pretty stoked to tell you that  I’m lucky to work as a waitress at a Japanese fusion/sushi restaurant where food is really amazing. It’s really nothing else than a ordinary waitress position but I get to eat my way through the whole menu and learn so much from the cooks that I’m super excited about working there. So look out because more Asian influences are coming your way.

My thougts about Whey Impact from Myprotein.

This blog makes it possible for me to recommend you good products and for you to discover cheap ingredients that improves your dieting.. Some of the products that appear on my blog are sponsored but only the products I find really useful and worth the money are shown. This time I received a couple of products from Myprotein. Although I haven’t been able to try all the products, I’m really satisfied with the products I’ve tried from the site so far. One of the products I received was their whey impact protein powder. Hands down the best value for money I’ve found so far. It’s a fairly cheep whey powder (whey is the most commonly used among fitness geeks, because it’s a watersoluble milk protein) that comes in over 50 different flavors.

The verdict

The powder itself is rich in flavor, has a intense smell and a clear taste of toffee. It behaves perfectly in baked goods and even though I used quite a bit in my cupcakes their texture didn’t come out “chalkboardy” at all. Another plus is that it dissolves in water really quickly which is rather good because who likes lumps in their shake? Although I’m fairly pleased with it there was two down sides: there was no scoop attached and the taste might be a little to sweet for some people (so watch how much sweetener you add to your whey creation!) However, consider the price this is a great protein when you’re looking for no-frill powder without excess amino acids that actually does the job and tastes good.

So either if it’s your first time using a protein powder or if you’re down with the alternatives; Myprotein offers a good variety of choices for a very low price. I’ve only tried the toffee one but I’ve read some good reviews about lemon cheesecake and apple crumble and custard as well so I’ll be trying one of these next time.

Macros for one scoop (25g):
Energi Kcal: 98.3Kcal
Kj: 414.0kJ
Protein: 20.5g
Fats: 1.7g
Cabrs: 1.5g
Kalcium: 125.0mg

If you’re not sure which one to buy I higly recommend sampling first. Some of the tastes sounds just bizarre but others on the other hand sound actually quite good. If you want to bake a couple of cupcakes with this whey, I have a recipe that is versatile enough to carry most of the flavors. It’s a basic protein and low calorie cupcake recipe that I love to bake in freeze in some pre/post workout treats. Those are

doughy
super moist

soft and goeey

and really hearty

Recipe rundown

1/2 chopped banana (45 g)

1/3 cup or 5 T coconut flour (38 g)

1 egg 4 egg whites (120 g)

3/4 cup or 1,8 dl Gf fiber flour blend (90 g)

3/4 cup or 1,8 dl unsweetened almond milk (180 ml)

1/4 cup unsweetened applesauce (100 g)

3/4 cup or 1,8 dl quark or greek yoghurt (170 g)

2 heaping scoops of Sticky toffee impact whey (60 g)

2 tsp baking powder

A dash of salt

Sweetener to taste

2 tsp cinnamon

1 tsp banana essence

1 tsp vanilla essence

1 tsp toffee essence

Start with hearing up the oven to 350 F or 190 C. Mix all the dry ingredients together in a large bowl. Whip the egg in a small bowl and the egg whites in another bowl.

DSC_0339

Start adding all the wet ingredients besides the chopped banana,  egg and egg whites. Taste the mixture and add more sweetener if needed. Your mixture should be a bit over seasoned. Carefully stir in banana first and then the eggs plus whites and stir briefly. Pour the batter into 12 silicone molds and bake in the oven for about 40-50 minutes or until a toothpick inserted in the middle comes out clean. Let cool before devouring with a nice cup of tea.

Macros for one cupcake:

Cals: 79

Fats: 1 g

Protein: 9 g

Carbs: 7 g

Soft, gluten free and diet friendly Herbes de Provence bread – 77 calories

Yet another bread recipe, because who doesn’t love bread? I myself am a huge bread junkie. Bread items play a huge part in my life and I often have big troubles not overeating bread. Let’s face it: white doughy bread tastes good but does not satisfy at all. I end up eating to many slices and still feeling like grabbing a whole meal after it and I’m sure that I’m not the only one. So my solution to this problem is to find a satisfying recipe with a ton of protein so that I can enjoy my bread all free from guilt.

2 T balsamic vinegar (this gives the bread a beautiful color and taste but feel free to sub it if you’re not a fan of the taste)

1 tsp baking soda

5 eggs

1 T vanilla whey protein like this one (5 g) or just sub it for more fiber powder or potato starch.

3 1/2 T chia seeds (divided 2+1 1/2) (35 g)

2 T cold water

3 T flax seed meal (30 g)

1 T potato starch (10 g)

3 T Fiberfin or another fiber powder like Vitafiber (20 g)

1-2 tsps Herbes de Provence*

1 tsp salt

*This  mixture is savory and consist of dried thyme, fennel, and lavender, however you can use herbs of your choice; such as rosemary, coriander, dill, basil, thyme or mint.

Okey, the prep and baking process is sandbox easy; start of preheating the oven to 340 F or 170 C. In a little glass measure up 2 T chia seeds and blend them with the water. Let the mixture set for about 15 minut while you beat the eggs in a large separate bowl until they become pale and then add vinegar. In another bowl, combine all the dry ingredients and slowly (in order to avoid lumps) combine the flour mix with the eggs while whisking constantly. Add the chia blend and stir briefly. Pour the batter into a silicone mold or a bread pan and bake for about 45 minutes. Voliá!

Macros for a thick slice out of 10:

Calories: 77

Fats: 4,5 g

Protein: 5 g

Carbs: 3 g

Oatmeal special – 4 unusual ways to make your oatmeal into a treat + dieting tips

Recently I’ve been really busy. Things and problems are constantly coming up, work has to be done and there is literally no time for cooking or experimenting in the kitchen. I have to admit that I’ve been eating oatmeal, quark, cottage cheese, loads of fruit and Quest bars for lunch and dinner almost every day. Not to fancy, huh? In addition, I’ve been in Poland for almost a week now visiting family. It’s been relaxing but I’m so tired of traveling and being away from home. I feel like baking would be the one true therapy I need right now.

Oh well, I’ll enjoy my days here with my family and then I’ll be heading home with some new kitchen equipment, books and protein powders. The best thing about visiting another country on vacation is that you have the time to stroll around in local super markets searching for new ingredients. I’ve brought hemp flour, whey with chocolate and sesame flavor and loads of gluten free products so I’m super stoked about getting back home! Can’t wait!

Another thing I miss is my oatmeal. I eat oatmeal for breakfast every morning even here but let’s be honest; it’s not the same thing, not at all. It’s mostly plain oatmeal without all the mix-ins I have at home (think cooked and pureed cauliflower, extracts and different non-dairy milks and spices). I actually wanted to share some of my favorite combos since I take this dish veeeery seriously. Haha, you’ll see!

So.. The combos we have are:
*Carrot cake protein bomb
– Basically grated carrots, casein powder that’s been whisked with a little splash of water and crushed almonds.

*Charming cherry
Cherries, chocolate whey blended with water on order to make a sauce and a little lemon grass.

*Creamy banoffee pie
A drizzle of Walden farms zero calorie syrup, a few slices banana, some coconut milk and dates.

*Warming pear
Nutmeg, cinnamon, cloves and ginger plus some honey along with some pear slices (heat them in the micro wave for a gooey treat)

Since this just covers the toppings and variations, I still want to throw in a couple of tips in order to make your oatmeal even tastier. My best dieting tips is to blending in about half a cup or 1 dl (approx 100 g) cooked and pureed pumpkin or cauliflower in the oatmeal before cooking it. These veggies have a really mild taste and it becomes even milder once you cook it so don’t worry about the flavor! What you’ll get is more volume to your bowl of goodness for about 20 calories only! A really fair deal if you ask me.

Other than that, I love adding one egg, some egg whites or some coconut oil to my oatmeal. It helps the texture a lot and makes it much more creamier. However, if you’re a fan of a more dense and pudding-like version; go for a thickener like xantham gum or guar gum. Playing around with texture helps a dieter since it can give another mouth feeling and satisfaction.

I’ll be going over a few more tips for both diet baking and cooking as soon as I have the time to sit down and make another (hmmm) charming illustration. Stay tuned until then!

Soft and quick pumpkin and almond bread for 62 calories a slice!

Well, great weather here is fairly rare but I was a little surprised when I looked out of the window today. Whaddya know, a wonderful clear blue sky and a beautiful, big sun was looking back at me. I ended up taking a walk to the gym and spend the rest of the day indoors baking. It’s a shame, I know, especially since nice weather is rather rare here as previously stated. However, I was in a great baking mood today and just had to try out a few new ingredients.

Bread items are often truly missed once someones goes down the gluten free road and if you’re heading down the low calorie road at the same time: bread becomes almost a myth. Although, if you search the internet long enough you might find some interesting ingredients that may help. I actually found a fiber flour that I just had to try. It’s lower in calories than regular flours and works fine as a substitute. I’ll explain more how to use this flour in another post.

Sooo.. the bread, yes. I was craving bread so I decided to make a nice healthy protein loaf. Don’t forget to check out the fantastic macros at the end of this post.

1/3 or 1 dl cup almond meal (40 g)
1 scoop vanilla whey (1/3 cup, 0,8 dl or 30 g)
1 large egg white (38 g)
1/2 heaping cup or 1 heaping dl rolled oats (50 g)
3 T Fiberfin fiber flour (sub it for any other flour if you can’t find a fiber powder) (20 g)
3 T unsweetened apple sauce
2/3 tsp baking soda
1 heaping T buckwheat flakes
1/3 cup or 0,8 dl low fat coconut milk (45 g)
1 egg
3/4 cup or 1,4 dl pumpkin puree (150 g)
A dash of salt

Preheat the oven to 340 F or 175 C. In a large bowl, combine all the dry ingredients first in order to prevent lumps and then add all the wet ones. Pour the batter into a silicone mold, about 8-9×4-5 (20-25×8-10 cm) inch big (mine is looks like this one). Place the rack at the bottom of your oven and place your wonderful soon-to-be loaf at the very bottom of your preheated oven and wait for about 35 minutes. Voilá!

Macros for 1 serving out of 13:
Calories: 62
Fats: 2,5 g
Protein: 4 g
Carbs: 5 g

Soft, chewy and gluten free oatmeal cookies with raisins – 52 calories

Looking for a cookie to fuel your workout? This hearty oatmeal creations are good for both breakfast and a pre workout meal. They’re packed with fiber, protein and so much other good stuff that you immediately feel ready to hit the running track. I ate a few before I went off to the gym and I wasn’t weighted down at all.

1/2 scoop vanilla whey (I use (1/4 cup, 15 g or 0,8 dl)
1/4 cup or 0,8 dl raisins (50 g)
1/2 + 1/3 cup or 1 dl + 0,5 dl rolled oats (70 g)
1,5 T unsweetened applesauce (40 g)
1/4 cup or 0,8 dl rinsed white beans (100 g if packed)
1,5 T coconut flour (11 g)
1 egg white (27 g)
1 tsp cinnamon
1/2 tsp cardamom
Sweetener to taste
Salt to taste
1 tsp baking powder
1 tsp baking soda

Heat up the oven to 350 F or 180 C and line a baking pan with parchment paper (or wax paper like I use). Blend all the dry ingredients expect for the raisins and 1/3 cup oats and then add all the wet ones and blend in a blender until smooth. Transfer the dough back to your bowl and blend in the raisins and the oats. You mad add some water if it’s very dry but you should be able to roll the dough into 12 little balls. Place the balls on the baking pan and flatten out using your hand. Bake in the oven for about 10-12 minutes or take them out as soon as your home starts to smell wonderfully.

Macros for one cookie out of 12:
Calories: 52
Fats: 0,6 g
Protein: 3 g
Carbs: 9 g

Creamy and spicy buckwheat porridge for a great good start – 317 calories

Gosh, I really really love the whole concept of flavor pairings. Did you know that it is estimated that 20% of a tasting experience comes from taste, whereas 80% comes from the aroma? So, if you would pinch your nose tight enough and then taste for example my salmon with apples and onions you wouldn’t be able to tell the difference between the apples and the salmon just by tasting it. Amazing, huh?

So, the nose can detect up to 10.000 different smells while the tongue is only capable of detecting five tastes. The aroma of the food is therefore really important! Because some ingredients share the majority of the volatile molecules (this means that the molecules transform into gas at room temperature and produce smell) , they taste and smell nicely together, even if they sound kind of weird!

And what exactly am I trying to say? That even if some weird flavor combos may appear in this blog, you should really give them a try. For example, this morning I had a (not so weird) combo of bananas and cloves in my buckwheat porridge. It was.. superb! However, fruity and spice (think apple and cinnamon) is always a winning combo in my eyes!

1/3 banana (35 g)
1/2 cup buckwheat (40 g)
A pinch of cloves
Salt and vinegar to taste
1/2 tsp guar gum
Sweetener to taste
1 cup or 2 dl water (or milk?)
1 tsp coconut oil (3 g)
1/3 cup cooked cauliflower mash (for volume!) (100 g)
1/4 cup whey double rich chocolate (16 g)
Goji berries (4 g)
A few slices of golden kiwi (20 g)

Mash half of the banana and cut the kiwi. In a micro safe bowl, blend the buckwheat, water, guar gum and cauliflower. Cook in the microwave (or on a stove top if you prefer) for about two minutes. Meanwhile measure up the whey powder and blend it with a splash of water until you have a custard like creme. Add it to your porridge along (but save some for garnish) with the seasoning, the oil, the vinegar an top your off your beauty with the remaining whey creme, the kiwis, banana slices and the goji berries.

Calories: 317
Fats: 5 g
Protein: 21 g
Carbs: 43 g

Gluten free goeey banana and clove protein rolls – 107 calories

Gluten free does not mean roll free! Walking past a bakery, smelling the freshly baked goods that are off limits for you might be tempting. Some are lucky to live near places where you can find gluten free alternatives but let’s face the facts: most of them contains funky ingredients, added sugar or are _incredibly_ high glycemic (meaning they elevate your blood sugar quickly).

So yesterday I was craving buns and decided to make a play on a traditional cinnamon bun. Using sorghum flour instead of all purpose flour and swapping the cinnamon filling for banana I must say I was pleased with the result. I used quark and protein powder just to add some protein and seasoned it with cloves. Banana + cloves may sound a little bit off but I promise you that it tastes wonderfully. The buns came out moist and soft but most of all: they’re low on fat but still serves you A LOT of flavor. You won’t fail because they’re easy to make (I promise!) so go make them for that sunday brunch and make everyone believe you’re a gluten free genius!

.. Oh, they’re a really healthy and creative alternative to the traditional cinnamon roll. However, they’re about 107 calories each. That’s still a bargain for a roll considering the fact that a normal cinnamon roll contains about 220-400 calories each. So, as soon as I did the calorie count on my buns I’ve decided upon going even lower and swapping the bananas for pumpkin puree for a even skinnier version of these. Stay tuned because they’ll appear as soon as possible!

1 sachet active dry yeast + 2 tsp baking powder (my dry yeast mix already contains baking powder but if yours doesn’t then try something like this or blend your own mix)
1 cup or 2,1 dl neutral whey powder (80 g)
2 1/4 cups or 6,6 dl my gluten free blend(270 g)
1 cup quark (divided) (200 g)
10 tsp guar gum (30 g)
1 1/4 T psyllium husks (6 g)
1 T coconut flour
1 tsp cloves
2 T sweetener of choice
A pinch of salt
A splash of white wine vinegar
2 small mashed bananas (110 g)
1 1/4 package banana puree (something like this) (180 g)
1 cup + 1 T or 2,5 dl unsweetened pistachio milk (250 ml)

Heat up your milk and dissolve your yeast in the milk if the product you’re using requires that (mine didn’t so I skipped this step). Blend the milk with the half of quark (1/2 cup, 1 dl or 100 g) and add one banana plus the cloves, puree, salt, vinegar and the sweetener. In a separate bowl, mix the protein powder, baking powder, (once again, omit if your mixture contains it) guar gum, the husks, and both flours and slowly add the blend to your milk mixture until the dough pulls away from the sides. Let it rise and rest in a warm and dark place for about one hour.

Meanwhile, combine the remaining banana and the quark along with some seasoning of choice. I added some sweetener, cinnamon, cloves and salt. Add to taste but this is going to be your filling so make it tasty! Once done resting, transfer it onto a floured surface. Knead until you have a silky, smooth, elastic dough. If the dough sticks to your hands (too wet) add a little extra flour. Roll out the dough into a huge rectangle and spread out your filling. Beginning at the long side, role up dough and pinch edge together to seal. Cut into 17 slices and place the slices directly in a greased baking pan or into paper molds. Let the dough rise for about half an hour under a clean kitchen towel and oh, do not forget to heat up the oven to 420 F or 250 C while your dough is resting. Bake it in the oven for about 6-8 minutes or until the buns look done.

Macros for one roll out of 17:
Calories: 107
Fats: 2 g
Protein: 13 g
Carbs: 17 g (2 g fiber)

Moist and protein packed tomato and basil bread – 87 calories and 10 g protein for a thick slice!

Gooey, chewy, moist and dense sure is the way I like my bread. It shouldn’t be crumbly but a bit airy and still dense and have a crispy outside. However, that only covers for the texture; the taste is just as important. I’m having a tough time creating a tasty gluten free bread that’s not very unhealthy nor packed with calories.

This night something really strange happened. Last night, I was a bit down because my bread was a disaster and I really thought is would be a winner. I was about to threw the two freshly baked loafs in the garbage when I said to myself: You know what, let’s keep it overnight and see what happens. Most gluten free baked goods tend to get worse the next day so I wasn’t quite hopeful. Although, this morning, when I woke up I walked straight to the kitchen and found out that my bread, that once was a crumbly disgusting disaster was now firm and tasted twelve times better. It wasn’t only tasty and fairly skinny for a bread, it was fairly easy to make, packed with proteins and good fats and carbs as well. In other words, it’s a perfect pre workout bread. Oh, I’ve had like four slices for breakfast and now I’m really full.

1 package fresh sweet yeast (50 g)*
1 large can of crushed tomatoes (500 g)
1 1/2 cup or 3,8 dl gluten free flour blend (200 g)*
6 tsp guar gum (18 g)
1 egg
1 1/2 tsp salt
3 tsp erythritol (or whatever sweetener you’ve got)
1 1/2 T dried basil
1 1/2 T thyme
1 1/2 T dried oregano
3/4 cup or 1,5 dl unsweetened applesauce (140 g)
Almost 1 cup or 2 dl bake protein powder (100 g)
1/4 cup or 0,6 dl coconut flour (45 g)
1/2 cup or 1 dl fiber flakes (30 g)*
1/2 cup or 1 dl water lukewarm water (110 F or 37 C)

*I don’t see why you couldn’t use active dry yeast instead. However, I live in Sweden and my local groceries only have fresh yeast because it’s really hard to find instant yeast and I’ve never even seen active dry yeast around here. It should be a sweet yeast do so maybe something like this.

*A whole grain blend is preferable. I used my own blend.

Start with heating up the crushed tomatoes to about 110 F or 37 C and add the yeast, then set aside. In a large bowl mix all the dry ingredients and add the yeast mixture along with the water and egg. Stir it briefly and cover the dough with a towel and place it in a warm and dark place (not to warm tho! The temperature shouldn’t be higher than the temperature of the water). If you’re house is cold, a dryer is a good place for it to rise. Let the dough rest and rise for about 40 minutes. Meanwhile, prepare two smaller loaf pans (8 inch x 4 or 20×10 cm) and heat up the oven to 480 F or 250 C. Once the dough has risen, transfer it to the pans and put it in the oven while turning down the temperature to 390 F or 200 C. Bake for about 40 minutes (check with a toothpick, it should’t be too sticky) and let it rest over night under a towel for the love of God.

Macros for one thick slice out of ten:
Calories: 87
Fats: 2 g
Protein: 10 g
Carbs: 11 g

Berry bliss breakfast pie for 271 calories

Today I’ve managed to get out of bed and go for a run before breakfast. Well, it wasn’t the easiest thing in the world but I sure felt really great afterwards.. Even so great I’ve decided to make myself a healthy pie for breakfast. One of the best parts of adulthood is that you can decide to have dessert for breakfast (if it’s balanced enough which this pie is). You’ve might even feed this to your kids before school, no shame at all.

In addition, it was hearty, skinny and very easy. However, the baking time was a bit longer most of people would wan’t to wait in the morning (25 minutes) so I’ve recommend to do a huge batch of this in the evening and just reheat in the morning. I on the other hand had time to wait so I made a protein ice cream, took a shower and got dressed. Not bad for a wednesday morning, huh?

If you’re looking for more protein – add a sauce made of 1 T whey and some water just like I did for an additional of 4-5 g protein and only 20 calories.

1/2 cup or 1 dl rolled oats (40 g)
1 egg white (27 g)
1 1/2 T unsweetened applesauce (35 g)
5 strawberries (60 g)
20-30 blueberries (100 g)
1/2 tsp coconut flour (1 g)
1/4 cup or 0,5 dl unsweetened pistachio milk
A splash of water
1/4 tsp baking powder
Sweetener and cinnamon to taste
1 T Scitec whey strawberry white chocolate (or whatever brand you’ve got)

Preheat the oven to 180 C/355 F and put the berries in a ramekin. Blend all the other ingredients in a small bowl and pour the mixture over the berries. Slightly stir with a spoon and bake in the oven until edges start to brown (about 25 minutes)

Calories: 271
Fats: 4 g
Protein: 14,5 g
Carbs: 40 g