Over-Night-Oats mit Heidelbeer-Chia-Marmelade und Joghurt {Mealprep}

Over-Night-Oats mit Heidelbeer-Chia-Marmelade und Joghurt {Mealprep}

Dieses Rezept schmeckt nicht nur lecker und ist gesund, sondern lässt sich in Einweckgläsern bzw. luftdichten Dosen auch prima für 2-3 Tage im Voraus vorbereiten. So habt ihr Morgens keinen Stress, aber startet euren Tag gestärkt und mit reichlich Energie.  

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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

Superfood protein overnight oats with quinoa and chia {High protein, High fiber}

Quinoa is not exactly what people consider in first place as a typical breakfast ingredient.

But why not?

Quinoa is one of the healthiest superfoods out there, even if most people (including me) have no idea how to pronounce it when they stumple across KEEN-WAH for the first time.

Quinoa is actually a „seed“ which can be used as a grain and provides proven health benefits. I am not going to list all of them now, please use this tiny thing called google :D... But I will tell you my top 3 health benefits of quinoa:

1.     Quinoa contains a high amount of protein (5g per 100g) and furthermore all essential amino acids. Therefore it'smore nutritous than most grains.

2.     Quinoa is naturally gluten free because as mentioned, it’s actually a seed

3.     Quinoa is pretty high in fiber and therefore keeps you longer full

But coming back on how to include quinoa in your daily breakfast:

By making a superfood overnight bowl.

Ingredients for 2 servings:


  • 60g rolled oats
  • 30g Chia-Seeds
  • 30g Quinoa
  • 40g whey protein powder
  • about 300-350ml water or milk
  • Optional: Toppings like fruit or nuts

Instructions:

  1. Wash the quinoa carefully to avoid bitterness
  2. Cook the quinoa according to the package instructions
  3. Add all the remaining ingredients to the quinoa pot and let simmer for a few minutes. You should get a not too thick texture because the chia seeds will soak up the remaining water over night
  4. Put into a plastic container and let cool down in the fridge over night
  5. Add your favorite toppings and enjoy

Fluffy protein packed pancakes – a basic recipe

A weekend morning on a random Saturday or Sunday, I wake up, obviously hungry..andddd in most cases craving pancakes. I have no clue why but weekends always call for pancake breakfasts for me. Maybe it’s this special weekend feeling of coffee or breakfast in bed and having a day off ahead, I really don't know but pancakes are just the best start into the day. And with this recipe it gets even better.

Start your day right!


Ingredients for 2 servings (10-12 small pancakes):

  • 60g oat flour (Blended until you receive a powder)
  • 35g rye flour or other whole-grain flour
  • 70g Whey protein pulver (you can chose any flavor of your choice, be creative)
  • 60g Xucker or sweetener of your choice
  • 5 eggwhites
  • 2 whole eggs
  • 200ml Water
  • Some coconut oil for frying
  • Instructions:

  1. Beat the eggwhites with a hand blender until stiff
  2. In a separated bowl, mix all the other ingredients
  3. Fold into the eggwhites
  4. Let sit for 5 minutes
  5. Heat up a little bit coconut oil in a non sticking pan
  6. Fry up your dough
  7. Stack up and top with fresh fruit, yoghurt, sugar free chocolate sauce or what ever you like

Spinach breakfast muffins

Simple and easy grab and go breakfast or snack. 

Ingredients

For the crust (6 servings):

  • 45 g non flavor whey
  • 15 g wheat bran
  • 10 g flax seed
  • 10 g soy flour
  • 10 g gluten
  • 10 g oats
  • 3 eggwhites
  • a pinch of salt and some spices (Oregano, garlic..) 

For the filling:

  • 50 g spinach
  • 40 g lean cooked ham
  • some onions
  • 3 eggwhites
  • salt and pepper.
  • Note: If you want to, you can also sprinkle some cheese on top or add what ever u like (chicken, bellpepper, tomato...). But make sure to use enough "glue" like eggwhite because otherwise they won't stick together and fall apart

Instructions:

  1. Mix all the ingredients for the crust with a handblender
  2. Add enough water until you receive a sticky but not too wet consistency
  3. Fill into a muffin pan and bake for 15 minutes on 185 degree
  4. In the meantime prepare the filling by mixing together all the filling ingredients
  5. Add the filling to the crust (optional cheese) and bake again until slightly brown. Takes about 20-25 Minutes
  6. enjoy 😋