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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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

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

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)

Moist and protein packed tomato and basil bread – 87 calories and 10 g protein for a thick slice!

Gooey, chewy, moist and dense sure is the way I like my bread. It shouldn’t be crumbly but a bit airy and still dense and have a crispy outside. However, that only covers for the texture; the taste is just as important. I’m having a tough time creating a tasty gluten free bread that’s not very unhealthy nor packed with calories.

This night something really strange happened. Last night, I was a bit down because my bread was a disaster and I really thought is would be a winner. I was about to threw the two freshly baked loafs in the garbage when I said to myself: You know what, let’s keep it overnight and see what happens. Most gluten free baked goods tend to get worse the next day so I wasn’t quite hopeful. Although, this morning, when I woke up I walked straight to the kitchen and found out that my bread, that once was a crumbly disgusting disaster was now firm and tasted twelve times better. It wasn’t only tasty and fairly skinny for a bread, it was fairly easy to make, packed with proteins and good fats and carbs as well. In other words, it’s a perfect pre workout bread. Oh, I’ve had like four slices for breakfast and now I’m really full.

1 package fresh sweet yeast (50 g)*
1 large can of crushed tomatoes (500 g)
1 1/2 cup or 3,8 dl gluten free flour blend (200 g)*
6 tsp guar gum (18 g)
1 egg
1 1/2 tsp salt
3 tsp erythritol (or whatever sweetener you’ve got)
1 1/2 T dried basil
1 1/2 T thyme
1 1/2 T dried oregano
3/4 cup or 1,5 dl unsweetened applesauce (140 g)
Almost 1 cup or 2 dl bake protein powder (100 g)
1/4 cup or 0,6 dl coconut flour (45 g)
1/2 cup or 1 dl fiber flakes (30 g)*
1/2 cup or 1 dl water lukewarm water (110 F or 37 C)

*I don’t see why you couldn’t use active dry yeast instead. However, I live in Sweden and my local groceries only have fresh yeast because it’s really hard to find instant yeast and I’ve never even seen active dry yeast around here. It should be a sweet yeast do so maybe something like this.

*A whole grain blend is preferable. I used my own blend.

Start with heating up the crushed tomatoes to about 110 F or 37 C and add the yeast, then set aside. In a large bowl mix all the dry ingredients and add the yeast mixture along with the water and egg. Stir it briefly and cover the dough with a towel and place it in a warm and dark place (not to warm tho! The temperature shouldn’t be higher than the temperature of the water). If you’re house is cold, a dryer is a good place for it to rise. Let the dough rest and rise for about 40 minutes. Meanwhile, prepare two smaller loaf pans (8 inch x 4 or 20×10 cm) and heat up the oven to 480 F or 250 C. Once the dough has risen, transfer it to the pans and put it in the oven while turning down the temperature to 390 F or 200 C. Bake for about 40 minutes (check with a toothpick, it should’t be too sticky) and let it rest over night under a towel for the love of God.

Macros for one thick slice out of ten:
Calories: 87
Fats: 2 g
Protein: 10 g
Carbs: 11 g

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

Berry bliss breakfast pie for 271 calories

Today I’ve managed to get out of bed and go for a run before breakfast. Well, it wasn’t the easiest thing in the world but I sure felt really great afterwards.. Even so great I’ve decided to make myself a healthy pie for breakfast. One of the best parts of adulthood is that you can decide to have dessert for breakfast (if it’s balanced enough which this pie is). You’ve might even feed this to your kids before school, no shame at all.

In addition, it was hearty, skinny and very easy. However, the baking time was a bit longer most of people would wan’t to wait in the morning (25 minutes) so I’ve recommend to do a huge batch of this in the evening and just reheat in the morning. I on the other hand had time to wait so I made a protein ice cream, took a shower and got dressed. Not bad for a wednesday morning, huh?

If you’re looking for more protein – add a sauce made of 1 T whey and some water just like I did for an additional of 4-5 g protein and only 20 calories.

1/2 cup or 1 dl rolled oats (40 g)
1 egg white (27 g)
1 1/2 T unsweetened applesauce (35 g)
5 strawberries (60 g)
20-30 blueberries (100 g)
1/2 tsp coconut flour (1 g)
1/4 cup or 0,5 dl unsweetened pistachio milk
A splash of water
1/4 tsp baking powder
Sweetener and cinnamon to taste
1 T Scitec whey strawberry white chocolate (or whatever brand you’ve got)

Preheat the oven to 180 C/355 F and put the berries in a ramekin. Blend all the other ingredients in a small bowl and pour the mixture over the berries. Slightly stir with a spoon and bake in the oven until edges start to brown (about 25 minutes)

Calories: 271
Fats: 4 g
Protein: 14,5 g
Carbs: 40 g

Filling and creamy yet skinny green pea and edamame soup – 78 calories

It’s quite no big deal that a soup turns out pretty low on calories since it’s often only based on veggies, broth and water. However, I happen to find most diet soups really unpleasant. Yeah, they’re fairly easy to make and they can be bold on flavors but seriously – some soups are just a mushy disaster that fills you up temporary and then leaves you like craving for more.

Well, a meal like that won’t do in my kitchen. Although, yesterday I was really stressed and wanted a meal that doesn’t require much prep work nor time. I put together some ingredients I found in my fridge (that’s best way to cook a soup in my opinon) and the outcome was a healthy and filling soup that was pretty low on calories but yet hearty. I really enjoyed it and I’m sure it will appear on my kitchen table again soon!

1 1/3 cup or 2,6 dl (200 g) green peas
1/3 cup or 0,8 dl (50 g) edamame beans
A handful baby spinach
1 small onion
1 1/2 cup or 3,5 dl water
2 medium sized garlic cloves
1/2 cup or 1 dl (100 g) quark or greek yoghurt (plus additional for garnish) (for vegan version: sub the quark with soy yogurt)
1 head of broccoli (240 g)
2 cubes sugar free organic vegetable stock
1 packet silken tofu (300 g)
1 T white wine vinegar
3 T (15 g) nutritional yeast
Some sweetener of choice to taste
Some fresh dill

Chop the garlic and onion and cook them in a large greased pot over medium heat, stirring occasionally. As soon as they start to brown; add the stock cubes and the water. Stir until combined and chop the broccoli and tofu into fairly small pieces. Put the the peas, beans, tofu, broccoli, yeast, vinegar and lastly the spinach in your pot, cover and cook over medium heat until the broccoli’s tender or about 5 minutes. Transfer to a blender, add the quark and process until smooth. Season with fresh chives and salt and pepper and serve with fresh dill and quark.

The recipe makes 7 servings and macros for one serving are:
Calories: 78
Fats: 2 g
Protein: 10 g
Carbs: 9 g