Protein&spinach muffins

Recently I've ordered few products from bulkpowders.co.uk
 

psyllium husk&spinach powder, proteins plus coconut oil from bulkpowders

I still look for my healthy food supplier and checking English companies out. Bulkpowders was one of them, recommended by my friend. Despite the name, they don't have only products for those who are on bulk ;) 


They don't have fancy packing, just simple, minimalistic ones. Together with no big adds. But the variety of products is really big. I got few protein powders from them (simple whey and mixed), gainer for my beloved, psyllium husk, hmb and spinach powder from them. For now whey protein chocolate orange is my unquestionable favourite, especially with my mornings oats. 

my recent baking

Having some day off I decided to use ordered spinach powder. I used it for muffins and they came really tasty.

For 8 muffins you will need:
* 1 scoop of vanilla protein
* 2 tbsp of sesame/quinoa/regular flour
* 0.5 tbsp unsweetened cocoa powder 
* 0.5 tbsp spinach powder
* 1 egg
* 1dl of almond/regular milk
* sweetener (Sukrin or other)

Mix all dry ingredietns first, then add egg and milk for dough, watery consistency. Mix together and put into muffins forms. Bake for 30 minutes in 200 degrees.

ready to eat muffin with glaze and dried raspberries on top

Glaze:
* 2 tbsp of Philadelphia Light (or other soft cheese)
* powdered sweetener (Sukrin Melis)
* dried raspberries on top 

Enjoy gluten free, sugar free, protein&spinach muffins! :)

isn't that true? ;)

Kale chips

crispy, salty, healthy snack

Want some salty and spicy snack? Try super easy and healthy kale chips.

Kale is green veggie full of iron, with characteristic curly leaves. It contains lots of iron, beta caroten, vitamin K and C. In 100g it has only 28 kcal.

How to prepare chips from kale?

Wash and dry kale leaves and tear them into medium size pieces (I used packed, already washed kale).

Warm up oven til 200 degrees.

put kale on baking paper, spray a little oil on it and season

Put kale on a baking pan and spray oil on it, then season with salt and pepper (or chili).

bake for 30-40 minutes in 200 degrees

Bake for about 30 minutes until kale is crispy. 

done :)

Enjoy! :)

Chicke'n roll

Today's lunch/dinner suggestion is chicken roll with spinach filling. 
It looks fancy, but in fact it is very easy to prepare!

For 3 portions (approximately 150g each) you will need:
* 400g ground chicken meat (mine had 7,8% fat - generally the less fat the better)
* 200g of spinach (I used frozen one)
* 1 egg or egg white
* psyllium husk
* spices (salt, garlic, onion, paprika and so on).

Preparation: 
Pre-heat the oven to 200 degrees. Prepare meat first. Mix it with egg/egg white (if you sparing calories) and spices. Add 1 tbsp of psyllium husk which will make meat more sticky.

Pre-cook spinach. I added only little salt and garlic to a pan with de-frozen spinach.

On a baking pan spread a meat over baking paper. Form rectangle. In the middle of it, put a line of spinach.
Take a one side of baking paper and put it on the opposite one, that two sides of rectangle will split with each other. Roll a little and delicate take the paper from the top of your roulade.

Roast for 30 minutes in 200 degrees. 

Nutrition value for 1 portion (150g):
225 kcal
28,5 g protein
11,9g fat 
2,6 carbohydrates

Enjoy!

Pro-jelly

protein gelly - so easy, so good!

Pro-jelly is a (yummy) side effect of my recent baking of protein tarta-cakes (check this out here).

I had a little protein filling left and I simply put it in the same baking form as I putted protein cakes. Then I freeze it for 10 minutes and then put for next 20 into the fridge. 

Ingrediences:
* 15g of protein powder 
* 1 spoon of powdered gelatinge
* water 
* quark and fresh berries for decoration


To make this kind of gelly you have to dissolve gelatine in water and add preferable quantity of protein powder. I used MyoProtein with mocca-chocolate flavour.


The effect was delicious! I used low fat yoghurt, fresh fruits and amonds for decoration!

Protein tarta-cakes

tarta-cakes on gluten free, wheat free dough with a protein filling

Oh, I just invented the simplest and the best dessert ever! (for this moment I think it is the smartest I ever came on hehe)

fresh berries melted in mocca-chocolate filling

This are tarta-cakes full of protein with healthy dough underneath. Perfect for a healthy dessert after your dinner.

For four tarta-cakes you will need following ingredients:

For dough:

* 2 spoons of almond flour
* 1 spoon of FiberFin (can be omitted)
* 1 spoon of Sukrin or Sukrin Melis
* few drops of Stevia drops Englih Toffee flavour

* 1 egg white
* water
* Cocoa oil for baking forms



For filling:
* ca. 60g of protein powder (I used mocca-chocolate flavour)
* 2 table spoons of powdered gelatin
* water

Preparation:

Begin with dough. 

Mix all dry ingredients, than add egg white and water to receive consistency that will allow you to put dough into forms. 

Spread cocoa oil into your baking forms and add a thin layer of a dough. Let dough bake in the oven for ca. 20 minutes in 200 degrees. 

Then take it off from the oven and et it cool down.

For filling: warm up water with 2 table spoons of gelatin powder. Do not boil, only let gelatine melted. 
Take pan from heating and add 2 portion of protein powder. Stir untill you get perfect consistency. Then put a container with melted protein into freezer for about 20 minutes. 

you can make an additinal layer from fresh strawberries

When filling is almost tensed, spread it on a dough. I putted strawberries on a dough first to have another layer between dough and filling.

Put tarta-cakes into freezer for first 10 minutes and then keep them in the fridge. 

Serve protein tarta-cakes with fresh berries.

Way to good to be so healthy! ;)

Roasted meat chops and recent news

easy dinner on the go (and on a budget) - roasted meat chops, roasted potatoes and vegetables

I did not came with some gym log because my body failed me and I've got sick :(
No trainings then, to let the body got back to normal form soon.

Instead f training, I cooked and also establish cooperation with Funksjonell Mat - Norwegian company which produces different types of healthy food alternatives like almond, sesame flours, natural sweeteners, cake mixes and healthier chocolates. So.. prepare for more baking recipes on the blog! ;)

they look like bread rolls or cakes, don't they? ;)

Yesterday I made healthier version of meat chops which were actually baked, not fried. 

I mixed minced meat from chicken and turkey, add chopped onion and spices, together with hemp, bran and 1 egg. 
I formed chops and put them on a baking paper and roast in oven for 40 minutes. Together with meat I prepared roasted potatoes.

This healthier version of meat chops is even easier to prepare that traditional one!

3 in 1: carbs, protein and caffeine

That's a secret for a 3 in 1! Carbs, protein and caffeine in one place, easy to grab, easy to eat.

Recipe is simple: 
mix 60g of protein powder, 60g of oats, 2 espressos and add water for proper consistency.
Put a dough on a baking paper for 1 hour to freezer and keep in fridge.






So simple, so easy! Perfect travel snack for our today's trip to London!

Cake for breakfast, why not?

morning cake from oats and protein powder and egg white

Why do not eat cake for breakfast, hmm? ;)
I made this one as a variation of my daily breakfast routine.

Ingredients:

30g of oats
30g of MyoProtein Mocca Chocolate
1 table spoon of row cocoa
0,5 table spoon of baking powder
1 egg white
water

Preparation:

Mix al ingredients and add water that protein pwoder could dissolve.

Put a mixture into microwave in foil-covered boll.

Microwave for 1 minute.

Use fruits for decoration, I recommend berries :)

Party food: spinach rolls

spinach rolls

If you are looking for some party snack, which are easy to prepare, looks great and taste no worse, you came to right place!

Spinach rolls are really easy to prepare. You will need:

* french dough/butter dough (in poland there is a low fat version, which I actually recommend, but here in Norway, we have only regular type)
* spinach
* 1 egg and a spoon of natural yoghurt or Philadelphia cheese

start with preparing spinach that it can cool down before rolling them into dough

First, start with spinach - defroze it, put it to a pot and boil it. Add 1 egg, lots of garlic and salt. At the end add a big spoon of yoghurt to have more creamy consistence. Put the pot from the heat and let spinach cool down.

Take half defrost french dough. It has to be a half-frozen that you can form it easy, when it is defrosted it gets really messy, believe me.

knife has to be sharp to not destroy the beauttiful pattern of dough

Put a spinach on a dough and roll it. Then take a really sharp knife and chop it into piecies like in the pictures below.

rolls ready to bake

Put rolls on an oven pan, you can covered them with egg (but it is not necessary) to get gold coating.
Bake rolls in the oven for 30 minutes in 220 degrees. 

can be served both - warm or chilled

And.. enjoy a great party! :)

Btw. this is not a diet snack, keep that in mind, french dough is very rich in calories from fat. But from time to time you can spoil yourself with treat like that, don't you? :)