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 :)

 

 

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

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

 

 

The MOST tender chicken with spiralized salad – easy peasy recipe {Low carb}

Chicken, one of the simplest proteins but sometimes the biggest struggle to cook. Just 2 minutes too long in the pan and you get a thick chewy piece of desert. And well, not really suprising that nobody  likes that.

But there is a simple trick to avoid this: marinate your chicken.

Sounds too easy to be true, right? But I never had anything else than a super moist and tender chicken breast when prepared like in the following recipe.


Ingredients:

For the chicken:

  • 2 chicken breasts
  • 60 ml of soy sauce
  • 30 ml of vinegar (every vinegar will do the job, but I think it tastes best with rice wine vinegar or balsamic)
  • 1 clove chopped garlic
  • Pepper, Salt, nutmeg (yep, nutmeg really makes a difference here)
  • 1 bay leave
  • Some honey
  • Optional: Chilli

For the salad:

  • Cucumber
  • Carrot
  • Edamame
  • Yoghurt
  • Dill (fresh or dried)
  • Lemon
  • Pepper and salt to taste

Instructions:

  1. Place all  the „chicken ingredients“ (except honey) in a plastic zipper bag or air-tight container and mix well. Put in the fridge and dont touch it for about 24-48 hours :)
  2. Place everything in a casserole (including the soy, vinegar mix) and drizzle the chicken with some honey.
  3. Now ist time to bake for about 30 minutes on 180 degree.
    1. Tip: Use a spoon to sprinkle some of the soy, vinegar mix over the chicken from time to time.to make it more juicy
  4. In the meantime prepare your salad by spiralizing the carrot and cucumber and cooking the edameme in some water for about 4 minutes. Works also fine in the microwave
    1. If you need tipps on spiralizing check out this post
  5. For the yoghurt sauce, mix yoghurt, dill, some lemon and pepper and salt to taste
  6. Your chicken should be ready now. Check if it’s cooked well by cutting it. If it’s not done yet, place in the oven for another 5 minutes.
  7. Serve and 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

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.

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

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

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 :)  


        

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 👌