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

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)

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.

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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

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