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

Soft and quick pumpkin and almond bread for 62 calories a slice!

Well, great weather here is fairly rare but I was a little surprised when I looked out of the window today. Whaddya know, a wonderful clear blue sky and a beautiful, big sun was looking back at me. I ended up taking a walk to the gym and spend the rest of the day indoors baking. It’s a shame, I know, especially since nice weather is rather rare here as previously stated. However, I was in a great baking mood today and just had to try out a few new ingredients.

Bread items are often truly missed once someones goes down the gluten free road and if you’re heading down the low calorie road at the same time: bread becomes almost a myth. Although, if you search the internet long enough you might find some interesting ingredients that may help. I actually found a fiber flour that I just had to try. It’s lower in calories than regular flours and works fine as a substitute. I’ll explain more how to use this flour in another post.

Sooo.. the bread, yes. I was craving bread so I decided to make a nice healthy protein loaf. Don’t forget to check out the fantastic macros at the end of this post.

1/3 or 1 dl cup almond meal (40 g)
1 scoop vanilla whey (1/3 cup, 0,8 dl or 30 g)
1 large egg white (38 g)
1/2 heaping cup or 1 heaping dl rolled oats (50 g)
3 T Fiberfin fiber flour (sub it for any other flour if you can’t find a fiber powder) (20 g)
3 T unsweetened apple sauce
2/3 tsp baking soda
1 heaping T buckwheat flakes
1/3 cup or 0,8 dl low fat coconut milk (45 g)
1 egg
3/4 cup or 1,4 dl pumpkin puree (150 g)
A dash of salt

Preheat the oven to 340 F or 175 C. In a large bowl, combine all the dry ingredients first in order to prevent lumps and then add all the wet ones. Pour the batter into a silicone mold, about 8-9×4-5 (20-25×8-10 cm) inch big (mine is looks like this one). Place the rack at the bottom of your oven and place your wonderful soon-to-be loaf at the very bottom of your preheated oven and wait for about 35 minutes. Voilá!

Macros for 1 serving out of 13:
Calories: 62
Fats: 2,5 g
Protein: 4 g
Carbs: 5 g

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

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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.

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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.

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

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

Chickpea, avocado and chicken salad – 265 cal

Well, I’m a huge fan of chicken combined with pomegranate seed! You should try it now if you haven’t yet! It’s sure a delish combo! Here’s a recipe for a quick and light summer salad that can be made with whatever you have at hand – the really important ingredients is the chick peas, chicken and pomegranate.

1/2 cup or 1 dl chopped red bell pepper
1 cup or 2 dl (150 g) chick peas
1 huge skin- and boneless cooked chicken breast á 200 g (mine was already marinated)
1/4 cup or 1/2 dl (40 g) pomegranate seeds
1 cup or 2 dl (250 g) chopped cucumber
1/2 (50 g) chopped small red onion
1 medium-sized (100 g) avocado
2/3 cup or 1,5 dl (170 g) halved cherry tomatoes
1 cup or 2 dl (200 g) chopped green lettuce
1,5 T (20 g) green basil pesto
Herbal salt, pepper, parmesan spice, apple cider vinegar and other spices to taste

Finely dice everything and just blend in a huge bowl. Put in the fridge and let the flavors sink in while you do a sauce. I strongly recommend aioli made with quark (greek yoghurt or whatever you have at hand works), honey, one garlic clove and spices.

The recipe makes 3 servings and one serving is:
Cal: 265
Fat: 11
Protein: 19
Carbs: 22