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:

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Saftiger Apfel-Spekulatius Kuchen {Vollwert & zuckerfrei}

Saftiger Apfel-Spekulatius Kuchen {Vollwert & zuckerfrei}

Advent Advent..hach du schöne Adventszeit :). Was wäre die Weihnachtszeit doch nur ohne die ganzen Leckereien. Auf die zusätzlichen Pfunde im nächsten Jahr, können die meisten aber wohl getrost verzichten. Mit diesem Kuchen wird die Hose auch im nächsten Jahr noch passen.

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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 :)

 

 

The perfect sweet potato fries {low fat, healthy and super crispy}

Fries.. Side dish, main dish, snack and from some people even categorized as staple food.

So let’s be honest, everybody loves this crispy and tasty potato sticks. But 448 calories and 22g fat, which are included in an average size portion of deep-fried potato fries, are definetly not weight and health friendly.

So some smart people out there might have come to the conclusion that oven baked, instead of deep-fried might be a better way to achieve the same goal. And some even smarter ones might also have chosen sweet potatoes instead of regular ones. All good.

BUT If you have ever tried to make oven baked sweet potato fries, I guess you have most likely ended up with a truly disappointing result of not really crispy, or crispy and burned or just mashy fries which were just acceptable because you thought they are healthy...and that’s the price you have to pay to chose an healthier option.

I feel you..Been there 10393 times, tried at least 120 different ways and always ended up with more or less the same result.

Until I stumbled across this youtube video from Mind Over Munch


And I was thrilled to try it. The only thing I didn't like was the corn-starch she used in her recipe. So I replaced the corn-starch with 2 tsp potato starch and 2 tsp non flavor soy protein powder and hoped for the best. And you know what? I received exactly the same result :). 


Here are the instructions adopted from Mind over Munch: 

Ingredients:

  • 2 sweet large potatos

  • 2 tsp potato starch

  • 2 tsp non flavor soy protein powder (might also work with other protein, but didn't try so far)

  • 2 tsp oil (used olive oil)
  • ½ tsp garlic powder
  • cooking spray
  • salt to taste

Instructions:

CUT: Cut the potato into even strips, so they'll cook evenly in the oven. Optional: peel them.

  1. SOAK: Place your cut fries into a large mixing bowl and fill with water and let them soak for about 30-45 minutes. Strain your fries and place them on a towel, patting them down to dry.

  2. STARCH: Place the fries into a large ziploc bag and add 2 tsp corn starch. Seal the bag and toss to coat
  3. SEASON: Pour your coated fries into a bowl and add oil and garlic powder. (No salt yet)
  4. Line baking sheets with foil or baking sheet
  5. SPACING: Do NOT crowd the pan. Make sure you leave space between the fries so they can breathe. You may need to bake 1 tray at a time.
  6. Bake in an oven preheated to 425°F for about 30 minutes, turn around halfway through.
  7. Remove from the oven, and add your salt to taste, tossing to coat while warm.
  8. They crisp up even more when slightly cooled down.
  9. Serve with a choice of healthy dips :). Inspiration needed? Check out my Dip, Sauce and Spread section here.

Thank you Mind over Munch, that's a real game changer :).

Skinny Cobb salad with a healthy twist {low calorie, paleo}

Salad for dinner..yaiiii. And what am I going to eat afterwards as a main?

If you are one of those people who think that a salad isn’t an entire meal and you will be hungry after 10 minutes again, you should give this one a try.

Cobb salad doesnt belong to those boring „garden salads“ with a single tomato and some onions on top (god, I hate those).  This salad got so many great toppings, that the salad greens themself are actually just the base. Furthermore it’s packed with a lot of protein and healthy fats.

But hey, that doesn’t mean that it has to be a high caloric fat buster. We avoid the classic cheese and bacon part here by adding more yummy veggies to keep it skinny and healthy, Avocado fits perfectly aswell. If you want to, you can also add some low-fat bacon but for me it’s not really necsessary, Furthermore I gave the dressing a healthy twist by not using a mayonnaise based dressing. Yum!


Ingredients:

  • Mixed leafy greens and lettuce
  • 1 hard boiled egg
  • 1 cooked chicken breast
  • ½ carrot
  • 50g mushrooms
  • 50g tomatos
  • Some Cucumber
  • Optional: lean bacon or any other healthy veggie or protein source you feel like

For the dressing:

  • 2 Tbsp sesame oil
  • 1 Tbsp White vinegar
  • Chopped parsley and dill
  • Pepper and salt to taste

 

Instructions:

1.     Wash all your veggies carefully

2.     Cut everything into small cubes

3.     Place your greens and lettuce in a bowl

4.     Mix all the dressing ingredients

5.     Add all the toppings and drizzle with the dressing

Clean and Healthy Alfedo Pasta with Salmon – Ready in 15 minutes {low fat, high protein, can be vegan}

I woke up with a hugeeee alfredo pasta craving yesterday. Why? Good question...It doesn’t make any sense at all. It’s 34 degree in Shanghai, super humid and I am luckily not pregnant. So why the hell do I crave a rich and fat loaded meal during this hot summer season? I really don’t know, I only know that I couldn’t think of anything else until lunch time. (Please tell me, that I haven’t lost my mind and I am not the only one out there with weird cravings haha :D?)

And then I remembered that I somewhen saw a recipe for creamy cauliflower sauce on pinch of yum, in which the main ingredient (besides milk) was cauliflower. Since then I was so tempted to try a cauliflower based sauce, because I use cauliflower for soooo many recipes, which usually don’t contain any cauliflower (Check one of them here), that I went straight to the kitchen at 12.30 and tried to come up with my own. And what should I say, it worked out perfectly and doesn’t taste like cauliflower at all and it turned out super creamy.

So you want a super clean and healthy alfredo sauce, which besides is pretty high in protein aswell? Then continue reading.


Ingredientsn for 2 servings:

•    100g brown pasta

•    1 Zucchini

•    100g cauliflower

•    200ml water

•    35g pea protein isolat

•    20g grated parmesan (or vegan cheese)

•    Some onions

•    1 clove garlic, chopped

•    Some Olive Oil

•    Pepper, salt, oregano to taste

•    Optional: salmon, chopped in small pieces

Instructions:

1  Bring water to boil and cook the brown pasta according to the instructions.

2  In the meantime slightly fry the onions and garlic in hot olive oil in a pot

3  Tip: I used my thermomix to make this sauce, which makes it more easy because you can heat and blend at the same time. But if you don’t have one, you can also use a simple blender.

4  Add the cauliflower and water. Let cook for about 3 minutes

5  Now add the remaining ingredients (except salmon and zucchini)

6  Blend the sauce in a high-power blender until smooth. There shouldn’t be any pieces left

7  Place the sauce again in the pot and add the salmon. Cook for a few more minutes until the salmon is cooked perfectly

8  Now it’s time to spiralize your zucchini.*

9  Add the the zucchini for about 1 minute tot he brown pasta.

10           Your brown pasta and znoodles (zucchininoodles ;)) should be ready now.

Sprinkle with more oregano before serving and enjoy :)


If you are looking for more healthy cauliflower sauce recipes, I really recommend this ebook by pinch of yum. The eCookbook has 30 recipes that use a creamy cauliflower sauce in place of ingredients like canned condensed soup, or heavy cream. Each recipe also has the nutrition information for calories, fat, protein, fiber, and carbs listed right on the page

The Creamy Cauliflower Sauce eCookbook from Pinch of Yum

 

 

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


Protein low carb waffles – a basic recipe

Waffles with chocolate (dark chocolate obviously!), waffles with cinnamon, waffles with cherries..WAFFLES WAFFLES WAFFLES :)  Use the following recipe as a basic recipe and spice up with different flavors and toppings


Ingredients:

  • 180ml milk, soymilk or nutmilk
  • 100g soy flour
  • 90g Xucker/ Erytritol or sweetener of your choice
  • 70g almond flour
  • 50g gluten
  • 30g psyllium husk powder
  • 2 scoops vanilla whey (used vanilla)
  • 3 eggwhites
  • 1 yolk
  • 5g baking powder
  • lil bit of coconut oil, vanilla flavor and vanilla flavor (flav Drops work fine)

Instructions:

  1. Beat the eggwhite until stiff
  2. In a separated bowl, mix all the other ingredients
  3. Fold in the eggwhites
  4. Preheat your waffle Iron and spray with non sticking spray if necessary
  5. Bake until brown
  6. Enjoy

4 ingredient protein dessert – the healthiest icecream cup you can get

Having friends over for dinner and you forgot to prepare the dessert or are you just craving a creamy ice cream cup? This recipe is always a fast and easy choice.

 

Ingredients for 2 ice cream cups:

  • 2 frozen bananas
  • A few ice cubes
  • 10g vanilla protein powder (can be left out but makes it creamier)
  • 1 cinnamon roll questbar, chocolate is also really taste, but avoid flavors with big chunks
  • Some cinnamon, vanilla or sugar free chocolate to sprinkle on top

Instructions:

1. Place your questbar between 2 layers of parchment paper

2. Use a rolling pin to roll out. You should get an equally shaped 4mm thick questbar plate

3. Cut into 2 pieces

4. Now use 2 silicon muffin molds and place the questbar-dough on top. It should somehow look like this

5. Bake for about 20 minutes on 180 degree. But keep an eye on them they can go from slightly brown to charcoal within seconds.

6. Let cool down and remove the molds.

7. Now it’s time to prepare your (n)ice cream. Add the bananas, protein powder and ice cubes to a high-power food processor and blend for a few seconds.

Tip: Works with all kind of frozen fruit

8. Fill into your questbar cups and garnish as desired

8. Done :)  


        

Vegan liver pâté (Leberwurst)

Back home this was one of my favorite things: warm toast with liver pâté (Leberwurst).

Looks like over pâté, tastes like over pâté..But ceci n'est pas Leberwurst ;)

But usually this kind of German sausage isn't really healthy because they throw so much fatty meat and other stuff (basically everything except liver) into it and you never really know what's inside. Furthermore it's pretty hard to find here in china, that’s why I stopped eating it at all. But the last few days the "Leberwurst"-Monster was haunting me and I thought about another solution, which I saw a few times online before. Inspired by that idea I created this #vegan and #meatfree liver pâté. It looks and almost tastes like the real one except the undefined fatty pork parts.

Ingredients for 1 glass:

  • 30g cashews (soaked for about 4 hours in 50ml water)
  • pepper, salt, parsley and marjoram
  • Half an onion and a lil bit of apple
  • 100g smoked tofu
    •     Tip: For the ppl here in china, That's the tofu I use. You can find it in every chinese supermarket for about 5 kuai

Instructions:

  1. Blend everything in a food processor until you get a creamy texture
  2. Fill into a glass, done :)

1 portion of 10g Contains 23 calories, 0,8g carbs, 1,5g protein and 1,5g fat. Still not super duper clean but hey, If you don't eat the entire jar it's easy to include in your macros 

Low carb and paleo-friendly noodles

If you are a pasta-lover (like me), it is really hard to hold on to a low carb or paleo diet because regular noodles made from wheat-flour are just not on the menu. But how am i supposed to eat a fruity tomato sauce, this yummy broccoli pesto or any other of this lovely, healthy pasta sauces out there?!
And nope, not eating them at all is NOT an option here!

The answer is easier than expected: Make your own veggie noodles.

Making noodles from scratch? Holy moly, I don't have time for that and I guess you have neither :) But this recipe doesn't start with flour, it's simply pure and non processed veggies.

And the best part about it? You can use almost every vegetable (or even fruit) you like and vary in flavors. But for me the easiest and simplest way, due to it's shape, is to use carrots and zucchini. I use this kind of spiralizer to cut them into fine stripes but any other spiralizer, peeler or even knife will do the same job. The use usa of a spiralizer just makes it easier and faster than cutting it by hand. You can find a detailed description here on inspiralized.

Bought this one on amazon a few years ago

After spiralizing, you just need to cook or fry them for a bit according to the following options:

  1. If you made a fresh sauce, you can just directly add the noodles to your sauce and boil them for a few minutes
  2. If you want to use an already prepared pesto or left over sauce, the best way to head everything up is usung a pan.
    1. Heat up the pan
    2. Add your veggies and fry for 3-4 minutes. But take care, for example zucchinis don't need as long as carrots.
    3. Add the sauce and fry for one more minute
  3. Microwave
    1. Put your noodles into a bowl with about 150ml water. The water provides a steaming effect.
    2. Cook on high temperature for about 2,5 minutes.
    3. Add your sauce and cook for 1 more minute

Easy peasy and fast way to cook a healthy meal :)

Need some inspiration? No problem

For more information check out the inspiralized cookbook. It's really inspiring and creative.

Low carb pizza cups

Ingredients:

For the crust

  • 100g almond flour
  • 150g gluten
  • 150 ml water
  • 100g curd/ Quark
  • 150g gluten
  • 70g soy flour
  • 30g non flavor whey protein
  • 1 egg
  • 1pack (approx. 8g) dry yeast
  • 2 Tbsp olive oil and a pinch of salt

For the filling

  • Tomato sauce
  • Your favorite pizza topping (Spinach, ham, bellpepper, chicken, tuna, onion…)
  • Grated Cheese 

Instructions:

  1. Mix all the crust ingredients with a hand blender
  2. Form 4 balls
  3. Cover the bowl with a kitchen towel and let rest on a warm place for about 1hour
  4. Roll out the dough and shape into squares (Obviously a normal pizza shape will work fine aswell)
  5. Put the pizza squares into silicon baking pans and pre-bake them for approx. 10-15 minutes on 180 degree
  6. Now fill them with the ingredients of your choice and bake again until cheese is golden
  7. Enjoy as a main or snack

Clean Bounty chocolate bars

Bounty..the creamy coconut chocolate bar which everybody eats the entire day long while sitting on a white beach with a parrot on its shoulder. Ahhh sorry, mixed it up with the advertisement (Ironyoff). I bet the girl with her huge white floppy hat did not even had a single bite..I doubt that she would look like that from eating regular Bounty bars all day long ;) 

But hey, why not? If she would stick to this clean bounty bars it would definitely be possible to stay fit, in shape and healthy.

Clean Bounty 


Ingredients:

  • 200g grated coconut
  • 220g coconut milk (mine was very thick)
  • 50g vanilla whey
  • Natural vanilly or vanilla flav drops
  • sweetener of your choice
  • Dark chocolate or any sugar free chocolate you like 

Instructions:

1. Mix the ingredients in a bowl with a handblender

 

2. Shape little bars with your hands and place on a baking sheet (circa 21-25 pcs)

3.  Put into the freezer for about 45 minutes

4. Melt the chocolate in a bowl. Works fine in the microwave but take care not to overcook and burn the chocolate. 

5. Use 2 forks to Dip the bars into chocolate 

 

6. Now these cocout goodies just need to dry 

  • Tip: Wrap each piece into aluminium foil and store them in the fridge

1 bar contains 125 cals, 1,9g netto carbs