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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Have an entire pizza for 195 calories (or 314 with a generous bunch of toppings)

If you think dieting means eating cod and salad every day then you sure are wrong my friend. I just had a whole pizza for dinner. Yes, this is a pizza that is actually good for you and no, you’re not cheating. 😀 It’s low calorie and high protein so you can have the whole pizza without any guilt feels at all. crispy and filling that leaves you satisfied for only 195 calories and can easily be done for a vegan too (it’s 140 calories if you sub the egg for the flax eggs). Doesn’t it sound like every dieters dream?

For this crust I used my own gluten free blend which contains
30 % tapioca starch – 300 g
35 % sorghum flour – 350 g
35 % corn starch – 350 g

1/4 tsp instant yeast
1 heaping T gluten free flour blend (7 g)
1,5 T bake protein (7 g)
1 egg (or two flax eggs for vegan version)
1/2 tsp guar gum
Spices like oregano, garlic powder, salt and basil
1/3 cup or 0,8 dl cooked, riced cauliflower (50 g)
3 T coconut flour (21 g)
A splash of warm water (110-115 F or 37-40 C)
A splash of unsweetened almond milk
1 tsp whole psylium seeds

Blend the yeast with the water and set aside. Blend the psylium seeds with a splash of almond milk and set aside. In a large bowl, combine all the dry ingredients and add the cauliflower and the egg. Stir in the seeds and the yeast. Feel free to add more gluten free flour if the dough is to dry! Cover the bowl with a towel. Let rest for at least half an hour in a warm and dark place. I use my dryer for this and I’m not even kidding you.

Meanwhile, heat up your oven to 400 F or 200 C and prep all your toppings. Once the dough is done resting, press it in a rounded baking pan (about 10 inch or 27 cm) and bake in the oven until crispy and golden brown (10-20 min). Lastly, add all your toppings and bake it in the oven until all the toppings are done!

Macros for the ENTIRE crust:
Calories: 195
Fats: 4 g
Protein: 16 g
Carbs: 20 g

Macros for the vegan version:
Calories: 140
Fats: 2 g
Protein: 10 g
Carbs: 20 g

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I topped mine off with red onions, yellow bell pepper, two light laughing cow wedges, 50 g deli turkey, mushrooms and a quick marinara sauce (50 g strained tomatoes, apple cider vinegar, salt, pepper, garlic and onion powder, sweetener and oregano).

Macros for the crust plus toppings:
Calories: 314
Fats: 8 g
Protein: 31 g
Carbs: 33 g