Dinkel-Faltenbrot mit Bärlauch-Creme {Vollwert}

Dinkel-Faltenbrot mit Bärlauch-Creme {Vollwert}

Wer gerne mal etwas anderes als ein 0815-Kräuterbaguette zum Grillen mitbringen möchte, sollte unbedingt dieses leckere Dinkel-Faltenbrot mit Bärlauch-Füllung und Bärlauch-Creme ausprobieren.

Read More

Süßkartoffel-Toasts {Die perfekte Brot-Alternative}

Süßkartoffel-Toasts {Die perfekte Brot-Alternative}

Es lässt sich nicht abstreiten, die Deutschen lieben Ihr Brot und deswegen wird in vielen Deutschen Haushalten das klassische “Abendbrot” serviert.
Ich habe diese klassische Stulle einmal neu interpretiert und heraus gekommen ist diese leckere Brot-Alternative:

Read More

Low carb chocolate chip cookies {zucker- & mehlfrei}

Low carb chocolate chip cookies {zucker- & mehlfrei}

Du liebst Kekse und würdest sie am liebsten jeden Tag essen, aber einzig und allein dein schlechtes Gewissen hält dich davon ab?

Dann solltest du jetzt weiter lesen, denn mit diesem Rezept musst du kein schlechtes Gewissen mehr haben und kannst leckere Kekse, ganz ohne Reue schlemmen

Read More

Guiltfree chocolate cheesecake {low fat, healthified}

Cheesecake and Chocolate? YES PLEASE!

Guilt and too much fat? NOPE!

Solution? Continue reading :)




Ingredients:

Ingredients for the crust (9″ spring form baking pan):

  • 80g shredded coconut
  • 7 medjool dates
  • 70g rolled oats
  • 100g ground almonds
  • 10 g coconut oil
  • 1 egg

For the cheese filling:

  • 400g silk tofu
  • 150g natural, non flavor yoghurt
  • 40g vanilla whey protein powder
  • 4 egg whites
  • Lemon zest
  • Natural vanilla
  • Stevia or sweetener of your choice to taste
  • Optional: cheesecake flavdrops

For the chocolate topping

  • 25g chocolate whey protein powder
  • 1 teaspoon of baking cocoa
  • 1 egg white

 

Instructions:

  1. Mix all the ingredients for the crust in a high-power food processor. You should receive a really sticky mixture.
  2. Add the mixture to your baking pan and press down with your fingers or a spoon. You should cover the entire bottom equally.
  3. Now prepare your “cheese-layer”. Add all the cheese filling ingredients (except egg whites) in a high-power blender. Blend until you get a creamy texture.
  4. In a separated bowl whisk the egg whites until stiff
  5. Fold the stiff egg whites into your cheesecake filling
  6. Add to the baking pan
  7. Mix the chocolate topping ingredients carefully and sprinkle on top of your cheesecake layer
  8. Bake for about 30 minutes on 180 degree on the lowest rack of your oven
  9. Let cool down.
    1. Tip: Works best in the fridge over night
  10. Enjoy :)

Healthyfied Creamy Chocolate Mug Cake- Easy breakfast idea {High protein, no sugar}

Chocolate, Cake and Breakfast. Three words which are usually not mentioned together in one sentence. But why not? Simple answer, cake isn’t healthy, neither is chocolate and especially not cake for breakfast.

That changes with the following healthyfied chocolate mug cake option, which is high protein and definetly without crystal sugar.

Sounds unreal? Hey, It’s not with this recipe :)



Ingredients for one serving:

  • 20g chocolate whey protein   
  • 20g oat flour (finely blended oats)
  • 8g baking cocoa
  • 1tsp baking powder
  • 10g Xucker, Xylit or sweetener of your choice ( I use this one)
  • 1 eggwhite
  • Some water, milk or nut milk
  • Optional: Fruit. Chocolate, nuts, raisins to garnish

Instructions:

  1. Carefully whisk all the ingredients together (except fruit or nuts you want to use to garnish and liquid like water or milk)
  2. Add as much liquid as needed until you have a smooth, brownie-batter like consistency
  3. Place in a mug and microwave for about 2-3 minutes (depends on your microwave. If you think it’s not “cooked” enough, use a toothpick to check. If you remove the toothpick from the batter and there is batter sticking to the toothpick, its not cooked yet and you should microwave it for about 30 seconds more.
  4. Add your optional toppings before serving
  5. Enjoy

Skinny Cherry Tofu Cheesecake {Low carb, high protein}

Summer means cherry time and cherries call for cake. Especially cheesecake! The creamy and rich texture of cheesecake is such a good pairing with sweet and sour cherries. But wait..

Summer desserts are usually considered as „light“ and fresh and cheesecake isn’t necessarily my interpretation of „light“ since it contains besides a ton of cream cheese also a ton of heavy whipped cream and a pack of sugar.

So giving up on this summer treat? No way!

Try this healthified cheesecake version and there is no need to feel guilty afterwards.



Ingredients:

Ingredients for the crust (9″ spring form baking pan):

  • 80g shredded coconut
  • 7 medjool dates
  • 70g rolled oats
  • 100g ground almonds
  • 10 g coconut oil
  • 1egg

For the cheese filling:

  • 400g silk tofu
  • 150g natural, non flavor yoghurt
  • 40g vanilla protein powder
  • 4 egg whites
  • Lemon zest
  • Natural vanilla
  • Stevia or sweetener of your choice to taste
  • Optional: cheesecake flavdrops

For the cherry sauce:

  • 150g cherries
  • Sweetener

 

Instructions:

  1. Mix all the ingredients for the crust in a high-power food processor. You should receive a really sticky mixture.
  2. Add the mixture to your baking pan and press down with your fingers or a spoon. You should cover the entire bottom equaly.
  3. Now prepare your “cheese-layer”. Add all the cheese filling ingredients (except egg whites) in a high-power blender. Blend until you get a creamy texture.
  4. In a separated bowl whisk the egg whites until stiff
  5. Fold the stiff egg whites into your cheesecake filling
  6. Add to the baking pan
  7. Bake for about 30 minutes on 180 degree on the lowest rack
  8. Let cool down. Works best in the fridge over night.
  9. To prepare the cherry sauce, you first have to pit the cherries. Then simply blend them with a bit of sweetener.
  10. Add some more cherries and cherry-sauce before serving.
  11. Enjoy :)

By the way..do you know, what's the best part about writing recipes? I can eat everything afterwards haha


Secretly healthy Rosemary Flatbreat Focaccia-style {Low carb, high protein}

Maybe it’s because I am German and we have a huuuge bread culture back home, but I just looooove bread. If I see fresh made bread I just want to dig into it (pass me the dips, please)

 

But the most common bread types like baguette, bread rolls, toast et cetera are not healthy at all. So people generally consider bread as THE ENEMY without distinguishing the variety out there.

For me it’s not the bread itself, it’s just the ingredients which are used for the mentioned bread types (especially white flour). If you stick to whole grains or other healthy flours (soy, almond, coconut..) bread is rather a friend than an enemy. The only thing you need to know is how to make or where to buy them (I prefer option number 1)

Yesterday was meat free monday and I was in the mood for some nice and crispy bread for dinner. So I googled around for some recipe inspiration and found this amazing looking Grain Free Rosemary Garlic Flatbread on savory lotus. But after checking the ingredients, I got a little bit disappointed because I had neither tapioca flour (didn’t even know what that is, before I googled haha), nor coconut milk and I also ran out of coconut flour. But I was so tempted by the amazing looking pictures that I could almost smell the rosemary. Thanks for the inspiration ;)

And so I decided to transform this recipe into my own version, which turned out amazing.


Ingredients:

  • 130ml water
  • 100g soy flour
  • 50g gluten
  • 25g Olive- or coconut oil
  • 25g non flavor whey
  • 15 psyllium husk powder
  • 1 whole egg
  • 1 egg white
  • Garlic, salt and rosemary to taste

Instructions:

  1. Preheat the oven to 200 degree
  2. Mix all the ingredients with a hendblender but safe some olive oil and rosemary.
  3. Place the dough on a sheet of parchment paper. Spread and evenly shape with your fingers until it’s about 2-2,5 cm thick.
  4. Gently make some wholes with your fingers into the dough to get the typical „focaccia-surface“. I also used a fork to stab a few times into the bread, which makes it more fluffy and moist.
  5. Sprinkle the bread with the remaining rosemary and olive oil

Your bread should somehow look like that now

 

       6. Bake for about 15 minutes until crispy and golden brown . In the meantime, enjoy the nice   smell ;)

I kept it in a random plastic container and just quickly toasted it the next day. Was still fluffy and fresh.


Tip: Serve with some fresh dips at the side, like hummus or pesto. Find some of my dip recipes here.

Easy vegan no bake 2 layer cheesecake


Ingredients for the crust (9″ spring form baking pan):

  • 80g shredded coconut
  • 7 medjool dates
  • 70g rolled oats
  • 100g ground almonds
  • 10 g coconut oil

For the cheese filling:

  • 250g Cashews (raw, unsalted)
  • 50gFruit of your choice (I used blueberries)
  • 20g coconut oil
  • 100g Nutmilk
  • Lemon zest
  • Natural vanilla
  • Stevia or sweetener of your choice (amount varies depending on how sweet you like it, just try in between)
  • Some Agar Agar

Instructions:

 1. Let the cashews soak over night (or at least 4 hours) in water

2. Drain and rinse, set aside

3. Mix all the ingredients for the crust in a high-power food processor. You should receive a really sticky mixture.

4. Add the mixture to your baking pan an press down with your fingers or a spoon. You should cover the entire bottom.

5. Let set in the freezer

6. In the meantime prepare your “cheese-layers”. Add all the cheese filling ingredients (except the fruit and nutmilk) in a high-power blender. Blend carefully and add as much nutmilk as needed to get a thick but creamy texture.

7. Pour half of your “Cheese-mixture” into the baking pan and pop again in the freezer.

8. Blend the remaining “Cheese-mixture” with the fruit of your choice

9. Add to your crust and first layer

10. Return to the freezer again for about 2 hours to set. After that it should be firm enough to store in the fridge.

Tip: Add some more fruit or fruit-sauce before serving.


Super easy vegan microwave cake – a basic recipe

This is one of my favorite recipes for meal preparation because you can prepare it in the evening, store it in the fridge and then just take it with you to work or school the next morning.  Et voilá, you can have a fresh cake as desert or snack. Just make sure, you use a microwave safe container and don't make your colleagues too jealous by making the office smell like cake ;)

By the way..You will find a mousse au chocolate like, fluffy texture the next day so if you want, you can even eat it raw because it does not contain eggs.

Apple and vanilla microwave cake


Ingredients:

  • 20g chocolate protein (I Used Whey but also works with soy protein to make it vegan)

  • 15g soy or almond flour

  • 8g baking cocoa

  • 7g psyllium husk powder,

  • 5g gluten

  • 1tsp baking powder

  • 10g Xucker, Xylit or sweetener of your choice

  • Some water, milk or nut milk

 

Instructions:

  1. Mix the ingredients with a spoon in your microwave container
  2. Add as much liquid as needed until you have a smooth, brownie-batter like consistency
  3. Add your optional toppings or stir them in
  4. Before eating, place in the microwave for 1,5 minutes
  5. Enjoy

Vanilla, cinnamon and mixed berries

Flourless chocolate brownies

This recipe is definitely an oldie but goldie and can be transformed into soooo many different flavors. So the following recipe is a pretty basic one. 


Ingredients: 

  • 1 can or 300g unsalted black beans (kidney beans work fine aswell, but you will receive different macros)
  • 1 scoop chocolate whey protein 
  • 2 eggwhite
  • 1 whole egg
  • 5 g coconut oil
  • 30 g unsweetened baking cocoa
  • 5g baking powder
  • More sweetener or xylitol, if desired
  • Optional: sugarfree or dark chocolate chips to fold into the dough or sprinkle on top after baking

Instructions:

  1. Mix all the ingredients with blender until smooth
  2. The batter should be really thick and creamy, if too thick add a little bit water
  3. Bake at 180 degree for about 20 minutes
  4. Enjoy :)


Healthy low carb cheesecake

Cheesecake has always been one of my favorite cakes but usually it's loaded with a ton of sugar and fat. So not even a little bit healthy. But hey, you can also enjoy cheesecake without the guilt

Looks like cheesecake, tastes like cheesecake..Must be cheesecake


Ingredients for a small cheesecake (18cm baking pan):

  1. For the crust:

    • 45 g ground almonds

    • 40 g chopped almonds

    • 1 whole egg plus 1 additional eggwhite

    • 30 g stevia or sweetener of your choice

    • Natural Vanilla and a bit cinnamon

  2. For the filling:

    • 300g  low fat cream cheese
    • 300 g low fat curd/ Quark
    • 1 scoop of vanilla whey protein
    • 2 eggs, 1 additional eggwhite
    • Stevia or sweetener until sweet enough
    • a little bit of natural lemon zest

Instructions:

  1. Mix the ingredients for the crust
  2. Bake at 180 degree for about 12-15 minutes
  3. In the meantime, mix the ingredients for the filling.
    1. If you Beat the eggwhites separated and fold in afterwards, the cake gets more fluffy and creamy
  4. Bake again for 30 minutes until slightly golden
  5. Let cool down and rest in the fridge over night
  6. Enjoy :)

Tip:  Top with no sugar chocolate sauce and fresh berries. For the chocolate sauce, just mix 2-3 spoons of baking cocoa, add a little bit sweetener and 1 spoon of water. Mix, ready to serve. It will satisfy every chocolate monster


If you are always on the run and eating from plastic containers, while sitting in the metro, carrying around a piece of cakes might not be the best idea. Especially if you don't want to eat cake crumble ;) (happened to me so many times). 

So Instead of using a baking pan, simply bake your crust and fillings in small glass jars. If you do it that way, you can easily prepare your cake for a few days and grab a glass from the fridge if you need one. No cutting, containering et cetera. For more easy peasy grab and go snacks and desserts, head to the in a jar recipe section.

Cheesecake in a jar 



The best low carb and high protein bread rolls you ever had

Everybody who has ever tried a low carb diet will know the struggle: BREAD. 

For me this is one of the biggest adventures because I simply love bread, sandwiches, bread with dips, bread rolls, bread crust..or just bread everything. So I was constantly trying to create the perfect low carb bread. But most of the low carb breads in this universe don't really remind of bread. They are mashy, wet, sticky and just not as crispy on the outside and fluffy on the inside as REAL bread. 

So one day and 48920 attempts later, I came up with the following recipe. And yeeeeeesssssssss, I finally made something which is the closest you can get to a German rye bread, without using rye flour. That's why the following recipe is definitely a game-changer:

Fluffy inside and perfect as a snack


Ingredients for about 8 rolls: 

  • 150 g Gluten
  • 100 g deoiled almond flour
  • 100 g low fat curd/Quark
  • 70 g soy flour
  • 2 eggs 
  • 35 g non flavor protein powder
  • 30 g fresh yeast
  • 15 g Olive oil
  • 360 ml Water

Instructions:

  1. Mix all the ingredients carefully until you get a really thick dough 
  2. Cover with a clean kitchen and let it rest on a warm place for about an hour
  3. Form rolls and place on a baking sheet
  4. Let rest again for about 20 minutes
  5. Bake at 210 degree until brown. Takes about 30-40 minutes

Tip: You can also add some sesame or other seeds on top or even into the dough :), enjoy

Macros for 1 big roll: 

  • 183 calories
  • 30 g protein
  • 5 g fat
  • 3 g carbs 

Baking..


Low carb carrot protein cake in a jar

I really love cinnamon-everything all year around..And nothing else screams more for cinnamon than carrot cake.


Ingredients:

  • 100g carrot
  • 60ml lowfat milk
  • 50g almond flour
  • 50ml water
  • 45g Xucker or sweetener of your choice
  • 40g nuts (used almonds and hazelnut)
  • 30g vanilla whey
  • 10g chocolate whey
  • 15g psyllium husk powder
  • 15g baking powder
  • 10g Gluten
  • cinnamon

Instructions:

  1. Blend the carrot and nuts in a food-processor until sliced into small pieces. Take care not to turn it into a smoothie
  2. Add all the other ingredients. If too thick, add some more water
  3. In a separated bowl: Whisk 3 eggwhite and 30g Xucker until stiff
  4. Fold in the carrot-dough for a fluffy consistency
  5. Put into small glasses or baking pan
  6. Bake at 180 degree for approx 25-30min
  7. top with yoghurt and more cinnamon

 

macros of one portion (75g): 89 calories, 10,1g protein, 4,6g carbs, 3,7g fat 👌

Homemade rye protein bread with mixed seeds

 Freshly baked...YUM!

Freshly baked...YUM!

Ingredients:

  • 600g Wholegrain rye flour  (other wholegrain flour will work fine aswell)

  • 100g non flavor protein powder

  • About 300ml water (optional: 200ml coffee with 100ml water)

  • 120g mixed seeds (sunflower, chia etc)

  • 10g fresh or dry yeast

  • 1 Tablespoon honey

  • 15g salt

 

Instructions

  1. Mix the yeast with the honey and a bit warm water and let it rest for about 20 minutes
  2. Mix the flour, protein powder, salt and approx. 1/4 of your seeds, add the yeast-mix and add more and more liquid (water or coffee) while mixing the dough with your hands for at least 15 minutes. 
  3. Use a baking pan and cover it with non-sticking spray 
  4. Cover the bottom of your baking pan with the remaining seeds andsdd the dough to the baking pan
  5. Now the bread needs to rest for at least 1,5 hours so that the yeast can work. So cover your baking pan with a clean kitchen-towel and place it at a warm place. (I always put it in my bed and cover it with my blanket :), works perfect)
  6. Now your bread should have doubled it's size. If not, let it rest for a little bit longer
  7. Use a kitchen brush to wet the surface a little bit
  8. Bake for 10 minutes at 230 degree. Reduce to 190 degree and continue baking for about 40 minutes.
  9. For the last 10 minutes I recommend to remove the baking pan.
  • Tip: Place a small bowl with water on the bottom of your oven. It will keep the air moist and also your bread. For a even more crispy crust: wet the surface every 15 minutes while baking

Rye protein bread sandwich filled with ham, avocado, spinach and cream cheese.