Turkey meatloaf

turkey meatloaf

Today I needed a quick and super simple lunch before my next interview. This recipe came out low carb, which only makes it even more great!

For 4 portions you will need:

*400g of minced low fat turkey meat (mine had 3%fat)

* 1 egg

* 1 spoon of psyllium husk

* spices (salt, pepper, paprika, garlic, onion)

* chopped paprika

* bread crumbles (optional)

mix all ingredients together and put them into baking pan on a baking paper

cover meat with thin layer of bread crumbles

Bake in the oven for 50 minutes in 220 degrees. After 40 minutes take the meat from the pan and bake it reversed for the last 10 minutes.

enjoy alone or with new potatoes

macros (2 slices): 120kcal, 2,7g fat, 1g carbs, 33g protein

Busy day, quick lunch

 

super tasty salmon sandwich served with steamed vegetables

Today I work double shift - first in the reception and as an instructor in the evening. I need energy and some quick lunch. 
I made myself a quick&tasty salmon sandwich. I used salmon which I prepared on Sunday (just baked in the oven and put to the lunchbox and then to the fridge).

For one sandwich you will need:
* 2 slices of low carb bread (or whole wheat bread)
* 50g of salmon (I used baked filled, but smoked salmon will be good too)
* 1 slice of 10% fat cheese
* broccoli and fresh spinach

I chopped salmon and put it between two bread slices, together with few broccoli tops. In few minutes I got tasty and nutritious lunch. I putted also no sugar ketchup on the top.


Nutrition value for one sandwich:
298 kcal, 25,5g protein, 15,5g fat, 11,2g carbs,

Cupcakes!

chocolate muffins with lemon and chocolate frosting

Sunday is a great day to prepare some sweet cupcakes!

For base I used Funksjonell Mat chocolate cake mix. It is a ready to bake mix which contained 40% less calories, 10% more fiber, has no sugar and, most importantly, is very, very tasty!

I made two types of icing - lemon anc chocolate one.



Preparartion:

Make cupcakes base from Chocolate Mix, add 3 eggs, 1dl of oil and 3dl of water. Put the dough into cupcakes forms and bake for 30 minutes in 180 degrees in the oven. Let them cool down before putting glaze on them.

For lemon frosting: mix Kaseam Mager with Sukrin Melis, jucie from half a lemon, additionally you can add yellow pigment.
For chocolate frosting: mix Kesam Mager with Sukrin Melis and 2 scoops of MyoProtein Mocca Chocolate Flavour.

Happy Sunday! :)

Tuna on a budget

quick, easy and on a budget - tuna chops

For all those who believe that eating healthy is an expensive stuff - this recipe shows that you can have protein rich meal which won't cost you lots of money and will save you some time as well.

I prepared tuna chops which I roasted in the oven.

I used 3 canned tuna (from water). Tuna is rich in proteins, but canned version can be rich in sodium as well. n Norway we do not have much choice though, so I use the only products I could got.

For 6 chops you will need:
* 500-600g tuna
* 2 eggs
* 3 spoons of sesame flour (or other type of flour)

Mix tuna with eggs and spices, than add sesame flour.
Form chops and put them on a baking pan.

Roast for 40 minutes in 200 degrees.

That's all! :)

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! ;)

Double Friday

My Friday was double: double shift at work, double training and double great meals.

First I started with my resistance class at 10:30.

having class while beeing sick is maybe not the best idea, but what to do ;)

Followed by aerobic class at 18:00.

again at Sport og Mosjon's aerobic sale for evening class

For lunch I had yummy corn tortilla with chicken, baby spinach and feta cheese.

delicious and easy lunch; of course I made it double ;)

For supper I made myself a delicious micro brownie :)

you can find recipe for micro protein brownie here

Have a nice weekend!

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!

Protein pancakes

Protein banana&toffee flavoured pancakes

Pancakes was something which came across my mind every time I was hungry last week. Unofrtunately, I didn't have an occassion to do them previous days. Finally, I had a chance to prepare them!

And this is how I made some protein pancakes with banana and toffee flavour:)

You will need:

4 big spoons of banana&toffee protein powder ( used one from Reflex)
2 big spoons of almond flour
1 tea spoon of sukrin (or any other sweetener which can be warm up)
1 tea spoon of baking powder
1 white egg
0,5 cup of milk
0,5 cup of water
oil for frying (coconut oil would be perfect, but I used raps oil actually, which is also good)

Mix all ingredients, first dry, then milk and water. Add water to have proper consitecy - dough should be too watery.

Heat the pan, add oil and fry as normal pancakes. 

Enjoy!

Winter desserts: sun-bringing tart with fresh berries

nothing better than strawberries, blueberries immersed in vanilla quark!

If you also miss sun and summer, you can try to bring it, at least to your kitchen.

For preparing this particular tart, I used package tart dough, but you can use one which you made yourself from biscuits. For filling I used three types of quark: light, regular and vanilla taste.

Kesam will be perfect here, but you can try to use any other homogenize cheese

Start with dough and pre-baking it in oven. Then I took care of filling: I used gelatin in plates, dissolved it in warm water and mix with three types of quark mentioned before. 

gelatin: you can use powdered gelatin, just follow instructions on a package about preparing it

I also used vanilla powder and Stevia English Toffee drops for better, sweeter taste.  

you can use any other sweetener or just simple sugar instead of Stevia drops

Let the filling coagulate first before putting it on a dough (if not, your dough might absorb the filling). I just simply took the filling out on the balcony for 5 minutes ;) (we have -15 degrees here in Norway, but you can also use freezer;).

decoration is the most enjoyable process ;)

Distribute filling on a dough and again freeze it a little. But remember about decoration with fruits first! When you are ready with you strawberries and berries, let tart stay in a cold place for about 2 hours. 

depends on your dough of choose, it can be really diet and healthy dessert :)

Creamy chicken

chicken in creamy souse from coconut milk

Some rich in protein, healthy and very tasteful dinner proposition: chicken breasts in creamy souse.

light coconut milk also will be great in this dish (and you will spare some calories from fat)

You will need:
* chicken breast
* coconut milk
* Kesam Oroginal or 18% cream
* champingnions

I prepared champingnon first, boil them until they give juices. 

Then I added chopped chicken breast and coconut milk. I seasoned everything with salt, pepper , garlic and onion. 

After 20 minutes of cooking meat in souse, I took pan away and added one big spoon of Kesam for better consistency (I do not cook Kesam, it doesn't tolerate it).

This chicken can be served with potatoes or rice. Don't forget about some green veggies too! :)

Morning classics - omelette

fluffy omelette for perfect Sunday breakfast :)

It is my training-off weekend and when I don't train then I most often.. cook :) So there is a time for some morning breakfasts classic - omelette.

Very easy recipe: just take amount of eggs you need (I took 6 for 2 persons).

Break the egg and separate eggs yolks from whites. Then whip egg whites with a pinch of salt. To have more carbs and more filling omelette you can add a big spoon of flour to your egg yolks.
Delicately mix whipped whites with egg yolks. 

Fry omelette on a pan for about 4 minutes on each side.

Serve either with sweat or seasoned -  yesterday I served mine with caned beans in tomato souse (Heinz).

Today it was a sweat variation - with cottage cheese and low calories jam.

Diet tip

For diet version - use more egg whites and 2 time less egg yolks (for example 4 white eggs and 2 yolks). You will spare calories from yolks.