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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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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Filling protein fajita quiche – 104 calories a slice!

Busy week nights require easy dinners that are made in literally a few minutes. Just like my mother, I’m a fan of a good ol’ one pot meal. They’re sandbox easy to put together, take a few seconds to conceptualize but yet they still manage to serve a lot of flavor. On the other hand, let’s face it; they might all of sudden turn into a challenge, especially if you’re an overachiever like myself, you have to vary them a bit because eating stews or pastas every night might get a little bit boring.

3 eggs

1/2 cup or 1,1 dl low fat cottage cheese (150 g)

3 egg whites (100 g)

3 garlic cloves

2 handfulls of spinach (100 g)

1 big chicken breast filet (200 g)

2 smaller red and yellow bell peppers (250 g)

1 medium sized onion (120 g)

30 g fat reduced cheese

A splash of white wine vinegar

  • 1 tsp chili powder
  • 1tsp salt
  • 1tsp paprika
  • 1tsp sweetener of choice
  • 1 crushed chicken bouillon cube
  • 1⁄4 tsp cumin

Start with dicing in the chicken in 2×2 inch or 4×4 cm cubes and giving it a really quick sear on a very hot skillet. The chicken should still be rawish when you take it off the heat. Slice and dice the other ingredients (excepts for the onion and garlic) in preferred shapes and sizes but try to keep everything about the same size as the chicken. Mix everything in a large bowl and transfer it to a slighty greased quiche pan. Cook in the oven for about 30 minutes or until the eggs set at 350 C or 180 F. Let it cool for five minutes before serving!

Macros for 1/8 of the recipe:

Calories: 104

Fats: 3 g

Protein: 13 g

Carbs: 6 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

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)

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!

Cheese stuffed cheesy chicken with cauliflower croquettes and a creamy tomato sauce – 319 calories

The trick to get a nice low calorie breading on your meat is to crush some flavored rice cakes and omit the egg for the coating. It should stick by itself and add a lot of flavor to your ordinary piece of chicken breast. The flavor variations are endless too! Think something like this!

I ate this for dinner a couple of days ago and it rocked. It was a great double cheese experience since I though that cheesy flavors where of the table since I’m on a diet. If you try this with other flavors than cheddar, please let me know!

Cheesy chicken (makes 2 bigger portions):
2 large chicken breasts (350 g)
4 T low fat creme cheese (I used Philadelphia lightest 3 %)
1 handfull spinach
2 cheddar flavored brown rice cakes
Dried herbs
Garlic powder
Salt and pepper
+ tooth picks, ziplock and plastic wrapper

In a zip lock bag, crush the rice cakes along with some seasoning until you have rice flour. Pound the breasts thin on a piece of plastic wrapper and sauté the spinach quickly. Mix the creme cheese, spices and spinach and spread the mixture over the pounded breasts. Roll up your chicken and secure it with some tooth picks. Coat the chicken with the “breading” and place it in the oven at 400 F or 200 C for about 15-20 minutes or until done.

Calories: 189
Fats: 4 g
Protein: 30 g
Carbs: 9 g

Cauliflower croquettes:
1/2 head of a large cauliflower (400 g)
1 egg
1 tsp onion powder
A little pinch of sweetener of choice
Salt and pepper
3 T coconut flour (21 g)
1 T psyllium husks (5 g)

Rice the cauliflower (process it in a flood blender or simply grate it until it looks like rice) and cook it in a microwave or on a stove top on medium heat until tender. Set aside and let cool down. Meanwhile heat up the oven to 400 F or 200 C. Once the cauliflower is cool add the remaining ingredients and stir until it forms a dough. You should be able to shape about 30 tiny croquettes (balls) out of it. Feel free to add more husks if the dough is to wet. Transfer the rolled balls onto a baking sheet and bake in the over for about 20-25 minutes.

The recipe makes 3 smaller portions (10 balls each) and macros for one portion are:
Calories: 87
Fats: 3 g
Protein: 7 g
Carbs: 5 g

Creamy tomato sauce:
1/2 package strained tomatoes (200 g)
1/2 small onion (30 g)
1 T apple cider vinegar
1 garlic clove
1/4 cup or 0,6 dl quark or greek yogurt (60 g)
Some sweetener to taste

Chop the onion and the garlic and sauté them in a sauce pan over medium heat. Add the remaining ingredients and bring to a boil then simmer for a minute or so. Transfer it to a blender and puree until smooth (or leave it as it is if you prefer a chunky sauce)

Calories: 45
Fats: 0,3
Protein: 3,5 g
Carbs: 6 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

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)