Gooey in the middle healthy, quick and clean pre workout muffins. 83 or 58 calories!

Hi guys! I’ve been in a baking mode the whole day. Since the weather isn’t quite nice here in Sweden, even though it’e June I gladly decided to spend the whole day in the kitchen experimenting with skinny recipes. My latest low calorie creation are these gooey in the middle healthy protein raspberry cupcakes. They’re grain free and made with my own gluten free flour mix. Since I’ve wanted a bigger more like a pre workout or breakfast muffin I used 7 bigger muffin molds but this recipe should make about 10 small ones that should end up at 58 calories each!.

3/4 cup or 1,7 dl gluten free flour blend
1/2 scoop whey (15 g,1/6 cup or 0,4 dl)
1 tsp guar gum
1/2 cup or 1 dl (55 g) light coconut milk
1 egg white (27 g)
1 1/2 tsp baking powder
1 tsp vanilla essence
A pinch of salt
70 g or 7 tsp sugar free raspberry jam
100 g 3/4 cup or 1,7 dl raspberries
1/2 cup or 1 dl sweetener of choice
1 T unsweetened applesauce

Start with heating up the oven to 400 F or 190 C. Blend all the dry ingredients and add the wet ones except for the raspberries and the raspberry jam. Divide 4/5 the batter into 7 molds and spoon 1 teaspoon jam inside every mold. Pour the remaining batter into the molds and garnish with the raspberries and some oats or whatevs you have at hand.

PSX_20150603_171926

I seriously recommend using a flour mix that suits your diet preferences. I just experiment with the flours I happen to have at home so you shouldn’t give up if you can’t find any of these. Try subbing them with another gluten free flours.

My whole grain gluten free flour mix contains
50 g dry milk powder(omit if going dairy free)
100 g bake protein
400 g buckwheat flour (whole grain)
300 g millet (200 g flour + 100 g meal for structure)
100 g arrow root starch
100 g tapioca starch
100 g cornstarch

This recipe makes 7 serving and macros for one serving are:
Calories: 83
Fat: 1 g
Protein: 6 g
Carbs: 10 g

Advertisements

Healthy salmon with caramelized apples, scallions plus a lemony cauliflower risotto – 280 calories

Busy week nights sure aren’t an excuse to go for unhealthy fast food. Even tho, it might be tempting since you’re already tired and don’t have much time in the kitchen. This is where this dish comes in. While it needs a little prep it can be done the day before. I store loads of the riced cauliflower in my fridge for example, because it variety of uses is never ending. It’s basically one of the most important components of my morning oatmeal. Later, I’ll also post some cauliflower baked goods.

Well, you can use whatever veggies you feel like for the risotto. I prefer to use my leftovers or whatever I find at the bottom shelf of my fridge. Some healthy and fun combos are legumes, fruits such as apricots, soy beans.. Uh, just grab the delicious goods you have at home and experiment!

However, I strongly recommend using the pairing of lemon and apple. They go really well together and melt beautifully with the salmon. If you don’t have lemons, just use another acidic fruit such as kiwi, cranberries or lime and a sub acid fruit instead o the apple. It could be cherries, peaches, pears or maybe plums? You may experiment a bit and it will still stay quite low in calories since the risotto is very diet friendly (and packed with flavor at the same time!)

The recipe serves 3 persons

PSX_20150601_220613

3 pieces of salmon filet (360 g)
1 medium sized apple
2 small scallions (20 g)
Spices to taste
1 small sized head of cauliflower (about 500 g)
About ten to twelve mushrooms (120 g)
3-4 inch (7-10 cm) piece leek
1/2 cup or 1 dl dry white wine
Juice from 1/2 lemon
Fresh parsley to taste
1 garlic clove
Sweetener of choice
Vegetable broth

Preheat the oven to 400 F or 200 C. Cut the apples in to wedges, dice the scallions and caramelized them both with whatever sweetener you’re using in a sauté pan over medium heat. Take them off the heat as soon as they start to seem a bit under. Dip the salmon filets in half of the lemon juice and season. Place the sautéd apples and scallions on top and cook in the oven for about 13-15 minutes.

Meanwhile, start making the risotto by ricing the cauliflower. Now this can be done using a food processor or simply grating by hand – the point is to make your cauliflower look like rice. Be careful not to make a mush tho!

Once you’re done with that, cut the mushrooms, garlic, leeks and the parsley. Sauté the leeks and garlic with some herbs or other seasoning. Add the riced cauliflower, parsley, remaining lemon juice, mushrooms, white wine and the broth once your leeks start to brown. Season with salt and pepper, a little sweetener and cook on medium-low heat until all the liquid is gone.

PSX_20150601_222139

Calories: 280
Fat: 18 g
Carbs: 17 g
Protein: 21 g

Oh, if your macros call for a bit more protein (which mine did), just put together a sauce made on quark, dill and horseradish for an additional 5-10 g protein.

Crispy on the outside, soft on the inside low calorie gluten free biscuits – 70 calories each

Sundays makes perfect #brunch days. My brother came over and it’s always nice to have someone that’s not on a diet to taste your food because their taste buds aren’t quite messed up. I mean, I’ve been dieting for so long that tasty food is even tastier and that’s of course a great benefit of dieting, haha! Anyhow, since I wanted bread, or something breadish but didn’t liked the idea of eating something store brought and without all them nice macros, I threw together quick protein biscuits for the whole family and guess what? No stone hard or lumpy disaster but rich and moist little babies that won my whole families approval! Most of all, they were packed with digestible carbs, easy and had a crispy outside. Heaven!

PSX_20150531_132157

Almost 1 cup or 2 dl (200 g) quark or greek yoghurt
2 cups or 4 dl (200 g) dark gluten free flour blend
1 scoop (30 g -1/3 cup or 0,8 dl) vanilla whey
1 T bakning powder
A pinch of salt
Optional seasoning (I recommend cardamon, cinnamon, turmeric and ginger)
A splash or two of dairy free milk
A little apple cider vinegar

Blend all the dry ingredients and add the quark or yoghurt. Stir in a little milk just until your batter forms a dough. Transfer to a floured counter top, kned and roll until it’s 1 inch or 2-3 cm thick. Use a floured drinking glass or cookie cutter to cut circles. This recipe should make about 12 small biscuits. Bake in the oven at 425 F or 210 C for about 15 minutes or until the outside is brown and your home smells like a lovely bakery.

This recipe came out low calorie, high protein and quickly became my new the pre workout power bomb!

Macros for one bun out of 12:
Calories: 70
Fats: 1,6 g
Protein: 6 g
Carbs: 7 g

PSX_20150531_135533PSX_20150531_131915

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

Low calorie, moist, gluten free and protein packed bread – 66 calories

Eh.. SAY WHAT? Is this true? Ever since I’ve started baking gluten free goods gluten free bread have always been a challenge. Dense, chalkboard bread like lumps were the result but this time.. Wow, I even managed to pack it with proteins, good healthy fats and the best of all.. A nice slice is low in calories AND still moist at the same time. The shell can easily be made nice and crisp but the inside still stays chewy, moist and delicious. Enough talk, here’s the recipe:

Almost 1 T (10 g) coconut oil
1 1/4-1/2 cup or 3 dl (120 g) oat flour (ground oats)
1 tsp baking powder
1 tsp baking soda
2 tsp guar gum
1 cup or 2 dl boiling water
3/4 cup or 1,3 dl unsweetened pistachio or almond milk
2 T apple cider vinegar
2 heaping scoops bake protein (70 g, 1 cup or 2 dl)
1 T unsweetened apple sauce
25 gram psylium powder (NOT HUSKS)
1 T walden farms calorie free syrup or sweetener of choice
A pinch of salt
Optional seasoning – Perhaps a mix of ginger, cinnamon, turmeric and cardamon!

Mix the vinegar, milk, water and psylium in a large bowl until it forms a huge, not very appealing blob. Then add the syrup, applesauce and oil. While you’re whisking like a fool, grind the oats in a blender or whatever you have at hand. I prefer to blend all my dry ingredients in the blender at once! Put mix the dry mixture with your blob. If the batter seems to dry – add more oat flour. Once you’re happy with the now quite thick batter, transfer it into a bread mold and bake at 350 F or 180 C for about 40-50 minutes. The baking time depends on how crispy you like your crust and of course the size of your mold and how even your oven is. Try sticking a tooth pick in it once your home starts to smell like a bakery and if it’s clean and the crust is hard – you’re good to go! Chill on a rack and cut in 14 slices. One slice is:

Calories: 66
Fat: 1,5 g
Protein: 6 g
Carbs: 5,5

Different toppings and variations for your morning glory – oatmeal inspiration

Well uh, have anyone actually noticed that no one bats an eye if you tell them that you eat the same oatmeal for breakfast every morning? Imagine the fuzz if you said that you ate the same dish for lunch every day! People would think that you’re bat shit crazy. However, with breakfast, it’s okay. I still think do that even if you eat the same oatmeal you should use different flavorings and topping from time to time. Here’s a couple ideas!

*Caulifloats – oatmeal with cauliflower for volume
*Pumpkin oats – volume and taste
*Cocoa
*Different essences
*Coconut milk + pineapple
*Bananas + clove
*Goji berries and seeds and berries you can possibly think of
*Cauliflower + cocoa
*Pumpkin + spices such as nutmeg and cinnamon
*Apples + cinnamon
*Pistachios (perhaps my fav, pistachio milk!) + oranges
IMG_20150527_085459
IMG_20150520_080009
PSX_20150519_072942 IMG_20150513_094012 IMG_20150529_123702

Buckwheat protein pancake porn – 298 calories

This recipe is so friggin’ nice! I sure love my pancake stacks but when I see improvement my heart skips a beat!

1 egg
1 small or 75 g mashed banana
1 tsp (10 g) quark or greek yoghurt
2 T (14 g) coconut meal
1 tsp baking powder
2 tsp (10 g) buckwheat meal
1/2 scoop (15 g) vanilla whey

Blend everything using a blender or food processor and heat your pan on medium low heat. Grease both your pan and your spatula with coconut oil or whatever you feel like using and cook this little babies for about a minute or two or until tiny bubbles starts to appear on each side. They should be a little bit brown when you flip them! I topped of mine with some whey sauce (whey with almond milk) and berries.

This recipe makes 5-6 small pancakes and the whole recipe is:
Cal: 298
Fat: 8
Carbs: 27
Protein: 24

Low calorie pina colada muffins – 59 cal and whopping 6 g of protein each!

How about some coconut pineapple protein muffins? This recipe for these pina colada cupcakes are my true pride and joy. They make me feel like I’m cheating yet they still are gluten free, low calorie and packed with tons of good stuff!

2 scoops (60 g) vanilla whey
1 T (7 g) coconut flour
55 g regular oats (a little bit more than 1/2 cup or 1,6 dl)
1 tsp baking soda
1 tsp baking powder
Powdered pineapple (optional)
Sweetener to taste
1/2 cup or 1 dl (100 g) low fat cottage cheese
5 g melted coconut oil
Coconut essence
4 (120 g) egg whites
120 g fresh or canned pineapple
5 grams coconut flakes
A pinch of salt
2 T (30 g) unsweetened applesauce

Blend all the dry ingredients (but save some coconut flakes for garnish) and then add all the wet ones except for the pineapple and the egg whites. Use a food processor or blender. Whisk the egg whites lightly in a separate bowl and gently fold them into the mixture. Finely dice the pineapple, cook it on medium temperature in a saucepan with some sweetener and set aside.
Divide your mixture into 13 muffin molds and garnish with the cooked pineapple and the coconut flakes. Don’t worry if they look smallish, they’ll raise in the oven. Bake those babies at 350 F/180 F until slightly brown on top or for about 13 minutes. Tadaaa!

This recipe makes 13 servings and one serving is:
Cal: 59
Fat: 1 g
Protein: 6 g
Carbs: 4 g