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? ;)

Eat your veggies

broccoli mousse

Struggling with eating enough veggies? Make yourself a soup! I have already written how good soups are in term of your PH balance here.

broccoli mouse soup with chunk of chicken

I used boulion I made last time. I simply frozen part of it and defrost during the night. I added little more water, then chopped broccoli head, parsnip and carrot and boil everything together.

mix your veggies

After 20 minutes I mixed everything together, add spices (salt, pepper, garlic) and spoon of greek yoghurt and Philadelphia light.

add some greek yoghurt for better consistency

I will eat that soup with chicken chunks, but you can served it with pasty. 

good dish for cold autumn days

Easy, quick, healthy and delicious :)

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! :)

Coconut scones

For a rainy day like this, the smell of coconut brings me somewhere away from dark Norway... 
I tried coconut flout from Funksjonell Mat for the first time and made coconut scones. This flour consisted of melted and fat reduce coconut. It smells wonderful even in a package! 

Scones I made are rich in protein and fiber, as their main component is coconut fat-reduced flour. With more milk, you could do pancakes instead of scones.
 

For 7 scones you will need:

* 100g fat reduced coconut flour
* 2dl of low fat milk
* 3dl of water
* 1 tblsp of baking powder
* 1 egg white (or whole egg if you want more calories)
* 10 drops of Coconut Stevia Sweat Leaf 

Preparation:
Mix all ingredients until you will get a dough which is easy to form in hands. Roll round shape scones and bake them in 220 degrees 20 minutes on each side. 

Served with chocolate souse from Walden Farms or other syrup of choice.

Nutritional value in 1 scone:
57 kcal, 
4,5g protein, 
1,6g fats, 
1,7g carbs

Spring cheesecake

Birthday cheesecake: lemon bottom, jelly top :)

For my birthday I prepared light, fresh and fruity cheesecake. With lemon bottom and jelly top! :)

For lemon bottom I used:
* 2 boxex of vanilla quark (Kesam Vanilje)
* Stevia SweetLeaf Lemon Drop
* gelatin powder
* juice from fresh lemon 

Mix quark with Stevia Lemon. Dissolve gelatin powder (1 spoon) in water with lemon juice and add it to quark.

Fill the first layer of cake into baking pan and put it into fridge for at least 1 hour (the longer, the better).

For jelly layer I used:
* 2 packages of jelly 
* 200g fresh strawberries
 
While waiting for lemon layer, prepare jelly. 
I used normal jelly and I made it with instructions from package. I used 2 packages of berry and strawberry flavour jelly. You can also pick some fresh fruits which you could use on jelly layer.

When lemon layer has a good consistency, you can spill (very delicate!) jelly on it. Put fresh berries in jelly layer. Leave the cake for the night at the fridge. 
Enjoy :)

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,

Juicy chicken in feta cheese

My proposition of Sunday's dinner: chicken breast covered in feta with vegetables and sweet potatoes

To prepare juicy chicken in feta cheese you will need:
* 0,5 kg chicken breast fillet
* 3 big sweet potatoes
* 50 g feta cheese (you can choose feta light, unfortunately we don't have it in Norway)
* green vegetables of choice (broccoli, peas and green beans in my case)

Chop sweet potatoes into slices and bake them for 20 minutes like here.

Secret of juicy chicken? Do not over-fry it, only 3 minutes frying from each side will be needed

Pus sliced chicken breast fillet on a pan and season it with salt (not tu much, because feta is already salty), paprika, garlic and pepper. To have a juicy chicken fry it on each side only for 3 minutes.

Choose light feta if you can

After 6 minutes of frying chicken, put it into dish and covered with feta cheese slices. Put it to the oven and let it baked together with sweet potatoes for approximately 10 minutes.

Healthy and tasteful. It took me only 20 minutes to prepare it!

Served dish with variety of vegetables. Feta will compose good with juicy and delicate chicken and will give the dish a character. 

Protein pancakes!

I served pancakes with fruit, but yoghurt/creamy vanilla cheese/cottage cheese also would be perfect

I have already presented a recipe for protein pancakes, but this time I prepared them in a slight different way. I used spices which gives pancakes aromatic pre-winter taste and make my home smelling of cinnamon and nutmeg.

For 6 pancakes I used:

* half a cup og whole grain flout
* 1 big spoon of soya flour

whole grain flour, soya flourt and light coconut milk

I used MyoProtein MoccaChocolate flavour protein powder

* half a cup of protein powder (not neccesary, you can use flour instead of that)
* 1 big spoon of sukrin (sweetener)
* 1 white egg
* a cup of light coconut milk (you can use normal milk instead, but coconut milk is thicker)
* half a cup of milk
* pinch of salt

Sweetener, cinnamon, nutmeg and vanilla

* cinnamon, vanilla and nutmeg for taste

First I mixed all dry ingredients, than I add egg white and a cup of coconut milk. I added milk/water just to have a proper consistency.

I fry each pancacke for 2-3 minutes on each side. 

Ready to eat :)

There are busy days waiting for me, so such a quick snack like this pancakes will be excellent! I can take it with mu lunchbox everywhere :)

Guest culinary post in Energy Magazine

On the occasion of giving interview for Energy Magazine, we also made a deal that I will have some culinary guest post in their magazine. So, there it is :) I made something special, which will bring some norwegian cousine into readers kitchen.

http://magazynenergy.pl/burgery-z-lososia-prosto-z-norweskiego-oslo/

Post is in Polish, but can also be found in English version above.

 *English translation

Salmon burgers

Salmon is the number one of the Norwegian export products’ list. You don’t need to do much to move yourself to the Land of  Fjords. Straight from Oslo I am sending a recipe for salmon burgers. Of course, in the fit the version. 

 
For start we need a salmon fillet, defrost chopped spinach (about half a cup), fresh garlic, lemon and spices to taste (salt and pepper). 
Separate salmon from the skin and chop. Add spinach, and then frayed garlic, freshly squeezed juice from half  lemon, salt and pepper.
To make spinatch-salmon base proper for forming burgers, I used oat bran and ground flax seed and one egg. I mixed all these ingredients thoroughly. 

I form fish&spinach into burgers and fry them on each side on the pan. I used frying one calorie oil spray for frying. After a few minutes I put burgers into oven-pan and roast them for 30 minutes in 150 degrees. In this way, we reduce frying time, what is more by that our burgers will be juicier.
 

While burgers are roasting in the oven, I prepare souse which I will use instead of mayonnaise. I mix natural yoghurt (or quark cheese) with freshly grated garlic, lemon juice and pepper.


When the chops are ready, I halve a roll. I chose whole grain roll with a large number of grains, preferably rounded shape, that our burgers will fit it. 
Smear the bottom of a a roll with souse which we prepared earlier, put a lettuce, then burger, tomato, and cover it with upper part of roll.
 
Enjoy your meal!

Reindeer for dinner

Yes, reindeer indeed. That may seem to be cruel for some of you, but what reindeer is here - in Norway (especially northern part) - like a cow in Poland. In Oslo you might not seen rendeers on the street ;) , however shops are full of meat of that kind recent days. 

Typical norwegian dish with reindeer's meat

In Norway there is a great tradition of preparing reindeer meat in different ways. But the most popular is one with souse and mashed potatoes with vegetables on a side.

Mine version of norwegian classic - reindeer meat with buckheat, vegtables and  beets

To prepare the dinner I used finnbiff which is reindeer meat cuted into thin slices. This further preparation makes meat easier to prepare.
Meat doesn't have to be defrost before preparation, but it is good to take it our from freezer 30 minutes before we start to do our disg.

Finnbiff has 130 kcal in 100 g, 14g protein (less than for example chicken breast) and 7g of fat. It is a kind of read meat, so it will have similiar taste as beef.

I added a souse to a pan and let meat cook for 30 minutes in it. This time I used souse from a pack. I wasn't sure which a good souse for reindeer meat should taste like, so I would rather count on souses which was meat directly for bushmeat.

Instead of using milk for souse, I added normal water, but in the last 15 minutes of cooking I added a spoon of sour cream to uive the souse beeter consistency.

And that is how the ready dish looks like :)