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.  

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

Crispy sweet potato pizza crust {Healthy alternative, vegan}

It’s not a secret that I have a personal love affair with sweet potatoes. This time I combined them with some healthy whole grain flour and created a crispy pizza crust with a healthy twist.

No more explanation needed, here comes the recipe which serves 2 portions


Ingredients:

  • 70g oat flour (blended oats)
  • 500g peeled and pre-cooked sweet potato (I always use the microwave)
  • 100g whole grain spelt flour
  • 80g non flavor protein powder
  • 20g Seitan
  • 20g yeast
  • Salt, pepper and nutmeg to taste
  • Tomato sauce and your fav pizza toppings of choice
  • Additional: Some more whole grain flour mixed with protein powder to flour the surface

Instructions:

1. Mix all the ingredients in a high-speed blender until you have a thick and sticky dough

2. Transfer mixture into a bowl, cover with a clean kitchen towel. Let sit for about 45minutes at a warm place.

3. Preheat the oven to 240 degree.

4. Lightly flour a surface with the protein powder/flour mix and use your hands to knead the dough. Knead in as much of flour mix as needed until the dough isn’t that sticky anymore

5. Divide into two equal pieces

6. Line baking sheet with parchment paper and spread the dough evenly into pizza shape. Tipp: If it’s to difficult to spread it out, use another baking sheet, place dough in between and use a rolling pin

 7. Drizzle some olive oil on top and pre-bake for around 20minutes. The crust should be pretty crispy already

 8. Add tomato sauce, cheese and your favorite toppings

 9.Place again in the oven and bake until cheese is melted.

 10. Enjoy :)

 

 

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 👌

Low carb and high protein wrap rolls

These babies are as good as they are looking and packed with 60g (!) protein but just 8g carbs. The basic recipe for the wrap is super easy and will be enough for 2 portions. And the best part, you can fill them with everything you like.

Colorfull and healthy treat


Ingredients:

  • 30g non-flavored protein powder
  • 10g soy flour
  • 10g Gluten
  • 5g psyllium husk powder
  • 3 eggwhite
  • herbs and spices to tase (used Pepper, salt, oregano)
  • Milk or water
  • Filling ingredient
    • I filled them with lean ham, some cheddar, low fat cream cheese and veggies.


Instructions:

  1. Blend the egg whites until stiff

  2. Mix in a separate bowl all the other ingredients (except filling) and add milk or water until you have a thick and smooth texture (like pancake-dough). I can’t give you a fixed amount here because it varies a little bit from time to time

  3. Fold the dough into the eggwhites

  4. Spread on parchment paper and bake until slightly brown

  5. Tip: If u have a good pan u can also fry it, but than the shape will be round

  6. Be careful while taking off the parchment paper, it’s super hot

  7. Fill with the ingredients of your choice

Tip: if u want to have some melted cheese inside, add the cheese while baking during the last minutes