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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Easy, no-bake low calorie fudge – 47 calories

University, huh? New job, huh? New gym routine, huh? New diet, huh? Well.. all I can say is that I’ve been busy working two jobs and studying. On top of that; I had to rethink my whole gym and exercise routine and start a diet period that requires a lot of planning and thinking. So you could say that there are many changes coming my way right now. I’m fairly young and it’s normal for people my age but as soon as I’ll settle in my new life I’ll be back blogging. Meanwhile, take a look at this recipe for healthy fudge.

Packed with healthy fats and protein, this fudge has no sugar nor bad stuff; it’s just pure deliciousness that’s naturally grain and gluten free. It’s also a very fair way to stick to your diet.

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Recipe rundown

1 T lemon juice

1/2 T coconut oil (15 g)

One can precooked, drained and rinsed white beans (or other beans, I used a mix) (200 g)

1 T coconut flour (14 g)

2 soaked medjool dates (11 g)

1 t toffee or vanilla essence

Sweetener to taste

Puree the beans using a hand blender or a food processor and add the rest of the ingredients. Cover a small dish with plastic wrap and spread out the mixture evenly. Cover the mixture with another layer of plastic wrap and press it down to make it spread even. Leave in the fridge for at least four hours or overnight.

Macros for 1 piece out of 8:

Calories: 47

Fats: 2 g

Protein: 2 g

Carbs: 5 g

Now I’m going to grab one of these pre workout muffins before it’s time to hit the running track and then I’m off to work! Don’t forget to follow me on Instagram for more updates. What’s your Instagram account? 🙂

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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.

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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

Devour this flourless healthy brownie guilt free – it’s only 77 calories!

I find it just lovely every time I manage to hide ingredients that no one really expects and then get to just sit and watch people that are normally picky eaters eat my disguised food. If they knew they’re basically eating a salad instead of the brownie they think they’re enjoying, they would’ve never trust me again.

Healthy hidden veggies

Hiding veggies in cakes is one of my absolute favorite things to do. I replace most of the flour with veggies in order to make them extra healthy and cut calories. Most of the time the texture turns out just awful but I certainly do not get discouraged because of it. Most cakes and breads can still be enjoyed even if the texture is a bit off. This time I think I managed to create a nice and silky texture that suits a brownie.

Melts in your mouth
As they’re not as tender as classic butter/flour brownies, they still have a interesting texture that almost melts in your mouth. That’s to be excepted of course since the two main ingredients are rather unusual in cakes: avocado and kidney beans. Avocado is key when it comes to creating smooth texture and adding a “fatty” feeling.

Recipe rundown

2 T (30 g) Fiber syrup such as this syrup from Sukrin or VitaFiber.
1/2 scoop or 3 T (15 g) Trec nutrition sesame whey
1 medium sized avocado (135 g)
1 can drained and rinsed kidney beans (230 g)
3 T cocoa powder
Sweetener to taste
1/4 tsp baking soda
1/4 tsp baking powder
2 tsp vanilla extract
1/3 tsp salt
5 g sesame seeds for garnish

Okay, all you have to do is basically process all the ingredients at once in a food processor, grease a 8×8 inch or 22×22 cm big baking pan and pour your smooth batter into the dish. Top of with sesame seeds for extra crunch and bake at about 350 F or 180 C for 25-30 minutes.

Macros for one piece out of eight:
Calories: 77
Fats: 3 g
Protein: 4 g
Carbs: 10 g

Another avocado and bean creation that can be easily served at a party or just as an everyday dessert is this silky fudge tart.

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Low calorie glazed pumpkin rolls – 87 calories and 8 g protein!

Do you remember these rolls? I got so attached to bananas plus cloves that I added that combo to almost everything, including my calorie conscious version of cinnamon rolls but I wasn’t as pleased as I could be with the macros of these buns so I promised to come up with a better version. So this is the 2.0 version and the second attempt to make low calorie rolls. My family approved of them flavorwise and I finally felt pleased with the macros but am I done experimenting and tweaking something so beautiful and delicious such as a traditional cinnamon roll? I think not.

1 sachet active dry yeast (7 g)
2 tsp baking powder
1 cup or 2,1 dl neutral whey powder (80 g)
1 1/2 cups or 6 dl homemade gluten free flour blend (200 g)
1/3 cup fiber mix of your choice* (I use this)
1 cup quark (divided) (100 g + 100 g)
6 tsp guar gum (20 g)
1 1/4 T psyllium husks (6 g)
1 T coconut flour
1 T hemp flour
2 T sweetener of choice
A pinch of salt
A splash of rice vinegar
1 1/2 cup pureed and cooked butternut squash (divided 200 g + 120 g)
3 T unsweetened apple sauce (50 g) (or more butternut puree)
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 1 cup butternut puree, the apple sauce, salt, vinegar and the sweetener. In a separate bowl, mix the protein powder, baking powder, guar gum, the husks, and all the 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 and an half hour.

Meanwhile, combine the remaining puree and the quark along with some seasoning of choice. I added some sweetener, cinnamon and salt. Add to taste but this is going to be your filling so make it tasty and way to spicy/sweet. It’ll blend perfectly with dough since it’s has not got any bold flavors!

Once the dough is done resting, transfer it onto a floured surface. Knead until you have a smooth and 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 18 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 7-8 minutes or until the buns look done. You may do whisk together a glaze while they cool:

The glaze is basically just
*A scoop of whey of choice (1/3 cup, 0,8 dl or 30 g)
*Cinnamon
*Sweetener
*A tiny pinch of xanthan gum

Glaze them and devour with a nice cup of tea!

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*Any type of fiber blend should work. I choose this one but try experimenting with perhaps oat bran if you’re not gluten free or something like vitafiber

Macros for one roll (without the glaze) out of 18:
Calories: 87
Fats: 1 g
Protein: 8 g
Carbs: 9 g (3 g fiber)

Macros with the glaze:
Calories: 92
Fats: 1 g
Protein: 9 g
Carbs: 9 g (3,3 g fiber)

Spongy sweet butter coconut cake – 64 calories and 6 g protein for a generous slice

Oh hi guys, I’ve missed you soooo much! Well, maybe some of you’ve noticed that I’ve been away. I spent three extraordinary weeks in Singapore studying English and I’m telling you that I had a blast. Singapore is a splendid city for those of you who are into Asian cuisine. Theres so much to choose from and the food is really cheap (especially for me who lives in a very expensive country)

Although the trip was great, I’m done with the humid tropical heat, endless shopping and tasting new and exciting food (noodle soup with pigs guts anyone?). My final week was intense but I got soooo homesick and longed for baking, cooking, my blog, quark and proper cheese almost every day. So now I’m finally home and the jetlag seems to be almost gone and this I’m celebrating with an awesome sponge cake that I made as soon as I felt a little bit better. It contains quark (GOD I MISSED YOU SO MUCH) but quark can of course be subbed for greek- or soy yoghurt. I used this coconut quark but something like this might work as well.

This cake is really sandbox easy. The baking time is a little bit longer than most of my cakes but prepping and whisking everything together takes like no time at all. Perfect for a afternoon tea cake!

3 T corn meal (21 g)
1 T vanilla whey (5 g)
2 eggs
150 g quark cheese or greek yoghurt
1 tsp melted coconut butter (4 g)
1 1/2 tsp baking powder
1 egg white (27 g)
1 tsp coconut essence
1 tsp butter essence
A dash of salt
4 tbsp sweetener of choice (or more or less)
Coconut flakes for garnish

Preheat the oven to 350 F or 180 C. In a large bowl, blend all the dry ingredients and add all the wet. Try adding the eggs in the end so that you can taste your mixture and decide if more seasoning is necessary. When done tasting, pour the mixture into a silicone mold, garnish with some coconut flakes and bake in the middle of the oven for about 40 minutes. ENJOY!

Macros for a big slice out of 6:
Calories: 64
Fats: 2 g
Protein: 6 g
Carbs: 4 g

Birthday light and silk chocolate mousse cake – 75 calories

God I love chocolate. This was made for my birthday by me and my family approved. It’s a improved version of the fudge cake that I made a couple of weeks ago. I wanted more volume so I decided upon making more of a mousse cake instead of a decadent torte. The outcome was a silky chocolate mousse pie that came out a bit more voluminous than the previous cake. Here’s the recipe rundown for this rich afternoon treat:

½ cup or 1 dl quark (100 g)
½ avocado (80 g)
1 package silken tofu (300 g)
1 can of rinsed and drained black beans (230 g)
½ tsp cardamom
A dash of salt
1 egg
2 egg whites
1/3 cup cacao powder (30 g)
1 tsp peanut butter (10 g)
2 T double rich chocolate whey powder ( I usedthis one)
Sweetener to taste (I used half a cup of erythritol)

This cake is superb if you lack time to make a proper cake. All you have to to is preheat the oven to 350 F or 180 C and puree the tofu, avocado and the beans in a blender or food processor and add the rest of the ingredients expect for the eggs and the egg whites. Taste the batter and season it to your preferences and then add the egg + egg whites! Bake it in a spring ban for about 35-45 minutes or until inserted tooth pick comes out clean.

Macros for one piece out of ten
Calories: 75
Fats: 3 g
Protein: 5 g
Carbs: 6 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

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)

Truly satisfying fudgy and rich chocolate tart for ONLY 71 calories!

Woha, yesterday sure was a great day. I’m sosososo proud over this cake! Guys please, I really want you to share this experience with me so please run to the kitchen as soon as you finish reading. Trust me on this one, it’s really something.

Last night I craved chocolate like reaaaal bad but I didn’t wanted to cheat so I decided to try my luck and experiment with a low calorie cake. Healthy but skinny and low calorie food often comes out a bit flat and you miss out on that satisfying and mouthfilling feel because the limited use of fats. Since I dislike the idea of letting the taste depend on fat, I often try to cut down on the fat by using substitutes and making sure the flavors are big instead. It’s a fairly hard task but yesterday, the baking fairy was in my kitchen and I luckily created a dessert who would make most people think it’s naughty simply because it was truly rich and decadent.

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This rich, healthy yet skinny chocolate tarte came out tasty and was totally satisfying, mouthfilling and made me feel like I was cheating on my diet but the best part was that is was 71 calories per slice! It was gluten free and super easy and quick too! I ended up eating four pieces with absolutely no guilt at all.

1/2 (80 g) avocado
1/2 cup or 1 dl (100 g) quark or greek yogurt
1 medium sized egg
2 egg whites (56 g)
1/4 tsp baking powder
1/4 tsp baking soda
2 small cans black beans (280 g)
1/3 cup or 0,8 dl (30 g) cacao powder
1 T (15 g) peanut butter
1/2 cup or 1 dl sweetener of choice
A dash carob powder (optional yet recommended to give it a bit earthy flavor, perhaps cardamom will work too)
A pinch of salt
A splash Walden farms pancake syrup

Preheat the oven to 325 F or 160 C. Blend everything in a blender or a food processor and pour mixture into a greased 28 cm or 10 inch round baking pan. I recommend sprinkling some millet meal in the pan before pouring in the mixture just to get a thin bottom. One teaspoon will do! Bake in the middle of the oven for about 30 minutes or until a tooth pick comes out clean. Let cool and eat half of the cake guilt free. Trust me on this one, it’s really hard to believe it’s healthy AND skinny.

Macros for one piece out of ten:

Calories: 71
Fats: 4 g
Protein: 5 g
Carbs: 6 g