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)

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Easy, healthy, guilt free Pavlova for 52 calories and 5 g protein! HEAVEN!

Have you ever made a batch cookies or something and felt like your hormones, your mood or whatevs made you almost eat the whole batch? Well, I feel so every time I bake, even when my hormones doesn’t bother me. The point with low calorie baking is that you should be able to do that, totally guilt free. So today I experimented with an old classic – a beautiful pavlova.

Since the original recipe contains a lot of sugar and cream – I had to tweak it a bit to create a healthy, light and quilt free treat and it came out crazy low on calories. The original recipe calls for whipped cream but it’s a bit to heavy for me so I switched it for low fat, sugar free lemon curd and added some whey powder. The result almost made me cry out of pure happiness, it was awesome.

So, recipe for the healthy pavlova:
4 egg whites (110g or 1/2 cup or 1,2 dl liquid egg whites) at room temperature
1/2 cup or 1 dl sweetener of choice (or less, if your protein powder is sweetened)
1/2 tsp vanilla extract or whatever extract you feel like using
A splash of lemon juice
A little lemon zest if you feel like it
2 tsp cornstarch
Beautiful berries for garnish

Preheat oven to 425 F or 120 C and but your egg whites on the stove top on the oven to get them to room temperature if they’re cold. In a large bowl, whisk the egg whites until they form soft peaks and add the sweetener little by little, blend well after each addition and blend until glossy and stiff. Then add the zest, the juice and the cornstarch and beat until it holds form. Pipe about 6 meringues on a parchment paper and don’t forget about the dent in the middle of each one.

Bake in the oven for about 40 minutes and then turn off your oven and let them cool inside for another 40-50 minutes. The time may vary depending on your oven and how lucky you’re! Haha! If you feel unsure, just wait until they’re crisp and firm. If they seem soft even if they’ve been in the oven for years, try taking one out and letting it cool for a minute.

While they’re in the oven, start doing your low calorie lemon curd! It may contain a tricky and fairly unknown ingredient, xanthan gum, but trust me – it’s superb if you’re into doing magic in the kitchen and playing with molecular gastronomy.

4 tsp sweetener of choice
1/3 cup or 0,8 dl lemon juice
1-2 tsp lemon zest
1 egg
1 tsp xanthan gum
1/2 scoop (1/4 cup, 0,4 dl, or 15 g) vanilla whey
A splash of water or two

Stir the sweetener along with the zest and juice in a sauce pan over medium heat until bubbles appear. Whisk the egg lightly in a medium bowl and slowly add the lemon syrup constantly whisking. Add the xhantan gum and the protein powder and put it back on the stove. Turn down the heat to low and whisk until it forms a curd like consistency. Add water if to thick and take it off the stove whenever you’re happy with it. Cool it in the fridge and store the left overs in a air tight container.

Garnish your chilled meringues with the curd and garnish with fresh berries or whatever floats your boat! My macros called for some berries but any semi sour fruit will work just fine.

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Macros for one pavlova out of six (including the berries and the curd)
Calories: 52
Fat: 1 g
Protein: 5 g
Carbs: 2,5 g

Decadent apple pie mud cake – 84 calories for a huge piece! Dairy, gluten and grain free!

Since I’m done with all the school stuff the following days will be spent on baking, cooking and baking again. I’m celebrating with a low calorie protein apple pie mud cake! It came out intense, decadent, moist, healthy and dairy, grain and gluten free.

4/5 (24 g or 2/3 dl) scoop whey
1/2 scoop (1/4 cup or 1/2 dl) (15 g) casein
1 tsp baking powder
1/2 tsp baking soda
Sweetener to taste
Cinnamon to taste
A pinch of salt
400 g white beans
4 eggs
1 small grated apple
1/2 cup or 1 dl (100 g) unsweetened applesauce
4 tsp (30 g) coconut oil

Pulse the beans in a food processor or blender, then add all the dry ingredients and melt the oil using a micro wave. Slowly add the oil, applesauce and then one egg at a time. Divide your batter in two silicone molds, garnish with cinnamon and the grated apple and bake at 350 F or 180 C until tooth pick comes out clean or for about 30-40 min. Do not over bake!

Out of 14 bites:
Calories: 84
Fats: 4 g
Protein: 6 g
Carbs: 5 g

First post and healthy homemade nutella – 44 calories a serving

Hi guys!

Firstly, welcome. Secondly, this blog mainly focuses on my lifestyle which includes clean recipes, diet and workout tips since I live and breath food. However, there’ll still be some other stuff from my daily life. Thirdly, let’s look over the first recipe. This healthy Nutella made me decide that I’m never buying store brought Nutella again.

240 g oven roasted hazelnuts
30 g cacao powder
1 (30 g) scoop whey (I used double rich chocolate from Body science)
A pinch of salt and a little splash white wine vinegar
120 ml milk of choice (I used unsweetned pistaschio milk)

Roast the hazelnuts in a oven for about 5-7 minutes at 350F/180C and process them in a food processor until they look like butter. Add sweetener of choice, whey, some salt and vinegar, cacao powder, and  the milk. Watch over the consistency as it may still be to dry and if so add more milk. This recipe will make about 400 grams Nutella and may be stored in the fridge for a couple weeks.

One serving (1 T or 10 g) is 44 calories
Fat: 4g
Protein: 1g
Carbs: 0,6g