You like peanut butter? Duh, of course! Then this recipe is a must for you! It's a recipe fot thick, decadent peanut butter bars that tastes like Reeses.

Healthy 5 Ingredient Classic No Bake Peanut Butter Bars

You like peanut butter, right? Duh, of course! Then this recipe is a must for
you! It's a recipe for thick, decadent peanut butter bars which tastes like
Reeses. These No-Bake chocolate peanut butter bars are sure to delight everybody
in your home... unless you decide not to share, like me.



They are perfect for parties, for gift-giving, or for a Friday night at home.
Trust me, everone's going to rave over these when you make them: They're salty,
sweet and chocolatey. A heavenly combination.

This is also a great recipe to make with kids. Why? Very few steps are involved
and they'll definitely have something to look forward to.

All you need to make these dreamy bars are some crackers, butter, stevia, peanut
butter and - of course - chocolate chips.



I hope you enjoy these as much as I have!

Ingredients
(for approx. 14 peanut butter bars)

 * 1/2 cup (120g) unsalted butter, melted
 * ~10 graham cracker or similar .
 * 1 cup (200g) stevia
 * 3/4 cup (190g) + 2 tbsp creamy peanut butter
 * 1 1/4 cups (220g) chocolate chips



Macros per peanut butter bar
 * Calories: 265 kcal
 * Protein: 6g
 * Carbs: 17g
 * Fat: 20g

Instructions


 1. Line a baking pan with parchment paper and set aside. Place the crackers in
    a food processor and pulse until the crackers are crumbs.
    
    
 2. In a large bowl, mix the melted butter, cracker crumbs and stevia together
    until well combined. Stir in 3/4 cup of peanut butter and mix until smooth.
    Now press the mixture down evenly in the prepared baking pan.
    
    
 3. In a microwave-safe bowl, add the chocolate chips and the remaining 2 tbsp
    of peanut butter. Microwave in bursts of 15 seconds, stirring in between
    each burst until the chocolate is fully melted.
    
    
 4. Pour the melted chocolate peanut butter mixture over the bars and tap the
    ban on the table for a few times to create an even layer.
    
    
 5. Let the bars chill in the fridge until they are hardened. Enjoy!

5 Ingredient Classic No Bake Peanut Butter Bars

Yes, you can make homemade frozen yoghurt with just 2 ingredients and no ice cream machine! 2 ingredients and 5 minutes. Now that is my kind of math!

Stupid simple 2-Ingredient homemade Frozen Yogurt - Sugar free

It's something about Frozen Yogurt that makes me so happy.

Yes, you can make homemade frozen yoghurt with just 2 ingredients and no ice
cream machine! Finding a stupid-simple recipe for froyo proved to be
surprisingly difficult. For most of the recipes, you need all kinds of fancy
ingredients. Not so for mine! And it took me only 5 minutes to make it!



2 ingredients and 5 minutes. Now that is my kind of math! Besides the fact that
this recipe is quick and easy, the real cherry on top is that it doesn't contain
any refined sugar.

So we are talking about a dessert, which takes only minutes to make, is totally
customisable in flavour and is much healthier than the store-bought froyo.

Here are a few important things before we jump right into the recipe:

 * You can use any type of frozen fruit. However, if you use fruits which are
   naturally low in fructose, such as berries, you might want to add a little
   bit of honey.
 * You can use any kind of yoghurt. Doesn't matter if it's Greek yoghurt, plain,
   low fat, high fat, vanilla or strawberry.
 * You can add mix-ins and toppings as you like. Nutella, chocolate chips, nuts
   or anything that is involved in your Froyo fantasies.



Are you ready to satisfy your sweet tooth without any guilt? There you go!

Ingredients
 * 2 cups (200g) frozen grapes
 * 1/2 cup (125g) yoghurt (I used vanilla yoghurt)
 * optional: 25g vanilla whey

Macros (without the whey)
 * Calories: 201 kcal
 * Carbs: 37g
 * Protein: 10g
 * Fat: 1g

Instructions


 1. Freeze the grapes overnight.
    
    
 2. Add frozen grapes, yoghurt and -if you use it - whey to a food processor and
    blend until it's creamy.
    
    
 3. Serve the frozen yoghurt immediately or transfer it to an airtight container
    and store it in the freezer for up to 1 month. If you enjoy it immediately
    use any topping you like.
    
    



Let me know what your favourite toppings are in the comment section down below.

Stupid simple 2-Ingredient homemade Frozen Yogurt

If you love peanut butter cups, this is a must for you: A cold crunchy chocolate cover with a frozen peanut butter and banana core.

Frozen chocolate covered peanut butter banana bites

The title says it all: This super simple dessert is pure happiness. If you love
peanut butter cups, this is a must for you: A cold crunchy chocolate cover with
a frozen peanut butter and banana core. It's like an upgraded version of peanut
butter cups. What else could you want?

I love frozen bananas since I started making my 3-ingredient protein banana
chocolate chips ice-cream cups [/banana-chocolate-chips-icecream-cups/]. It's
just the perfect snack and turns into a simple dessert super easily and quickly.
Now try to add some peanut butter. Heaven!



This recipe will solve the big problem of finding healthy, quick and simple
recipes. And I can't believe this took me just a few minutes to put together.

Anyways, a word of caution before we dive into the recipe: They are highly
addictive! I'm not kidding. You probably won't be able to just eat one or two.
We ate them all at once. We could barely wait until I finished taking pics of
them.

By the way, your kids will love them, too!

Ingredients


 * 2 medium ripe bananas
 * 1/4 cup (65g) creamy nut butter of your choice (I used peanut butter)
 * 3/4 cup (100g) chocolate chips
 * 1 tsp coconut oil

Macros per bite (1/18 of recipe)
 * Calories: 64 kcal
 * Carbs: 6g
 * Protein: 1.5g
 * Fat: 4g

Instructions
 1. Line a baking tray with parchment paper. Slice each banana into thin slices
    and place half the pieces on the baking tray.



 2. Spread the nut butter onto each banana slice, then cover each slice with
    another slice. Place the banana peanut butter sandwiches in the freezer for
    about 30 minutes or until frozen.
    
    
 3. In a microwave-safe bowl melt the chocolate chips with the coconut oil. Use
    a fork or spoon to cover each banana bite with chocolate, then place them
    back on the sheet. Freeze again for one hour and enjoy.
    
    



Store in freezer and thaw them for a few minutes before consumption

I had my first s'mores at a "good-bye"-party of my best friend Lisa, who went to
America. Thanks to Lisa for introducing me to this super delicious dessert!



A few weeks ago, I decided to try a version, where the sticky marshmallow
doesn't end up everywhere.

These s'mores cups are a fun and cute way to enjoy a classic treat, without a
pit fire and with almost no mess. These s'more cups are sick... and I mean in a
good way!

They are not only amazingly delicious, they are also easy to make. If I can make
them, anyone can.

Once you have the cups removed from the baking pan you can put them in an
airtight container, store them in the fridge and heat them up in the oven before
serving or serve them at room temperature.

However, that's enough of the blah-blah. Here's the recipe you were waiting for:

Ingredients
 * 2 cups graham cracker (or similar) crumbs (~26 cracker)
 * 4-5 ripe bananas
 * 1/2 cup (18tbsp) stevia
 * approx. 1/4 cup (50g) dark chocolate chips
 * approx. 1 1/2 cup (90g) mini marshmallows

Macros per cup (1/12 of recipe)
 * Calories: 150 kcal
 * Carbs: 28g
 * Protein: 2g
 * Fat: 4g

Instructions
 1. Preheat the oven to 350F/180C. Prepare a muffin pan with a non-stick cooking
    spray. Put the crackers in a food processor or blender and process until
    they are fine crumbs. Smash all 4-5 bananas until they are like a puree.
    
    
 2. In a medium mixing bowl combine the cracker crumbs, smashed banana, and
    stevia. Stir very well until a sticky dough forms. If the dough is too wet,
    feel free to add more cracker crumbs.
    
    
 3. Place 1-2 tbsp of the mixture into each muffin tin. Press them down firmly.
    I used a muffin form to help me form a cup. Bake for 5 minutes.
    
    
 4. Remove the pan from the oven, add mini marshmallows and chocolate chips to
    each cup. You don't need to measure everything out. Add as many as you like.
    Add another layer of the cracker mixture on top of the marshmallows and
    chocolate. Press it down firmly and bake again for 4-7 minutes.
    
    
 5. Remove the pan from the oven and add more mini marshmallows and chocolate
    chips. Place them back in the oven for another 4-5 minutes or until the
    marshmallows are golden.
    
    
 6. Remove the pan from the oven and let the cups cool down for 10-15 minutes.
    Enjoy!

5 ingredients s'mores cups -  simple and low-fat

For me (and most people) Nutella is a nostalgic childhood treat. I know the stuff from the jar is pretty good, but it's also really unhealthy.

Homemade Nutella: low carb, sugar-free, palm oil-free, gluten-free

Today I want to share with you my newest obsession: The healthiest and most
delicious Nutella ever made without butter or oil!

For me (and most people) Nutella is a nostalgic childhood treat. I know the
stuff from the jar is pretty good, but it's also really unhealthy because of the
tremendous amounts of sugar and palm oil. Plus, it only contains 13% hazelnuts.
I mean, come on. We can do better than that!



Once you've tried my much better version of the Nutella chocolate spread, you'll
never want to put your spoon in the real version again. Never ever. You can
taste the nutty flavour of the hazelnuts and feel their texture.

Trust me, this stuff is ridiculously good. What's the best, you ask? The added
boost of protein. The extra protein powder adds more richness to the flavour
without bursting the calories. You just can't go wrong with this recipe.

I'm not exaggerating when I say that I ate half the batch in a day. Get ready,
take a spoon and dig in!



Ingredients
 * 1 1/2 cup (230g) hazelnuts
 * 1 cup (80g) chocolate protein powder
 * 1/4 cup (25g) raw cocoa powder
 * 6 tbsp powdered stevia
 * approx. 1/2 cup of unsweetened almond milk (or more)

Macros per tbsp (1/32 of recipe)
 * Calories: 58 kcal
 * Carbs: 1.9g
 * Protein: 3.2g
 * Fat: 4.8g

Instructions
 1. Preheat the oven to 350F/180C. Spread the hazelnuts on a baking sheet and
    bake for 10 minutes.
    
    
 2. Transfer the hazelnuts to a food processor and process until they are
    chopped very granular. Add the almond milk one tablespoon at a time to thin
    it out until you have the desired texture.
    
    



 3. Add in the remaining ingredients and process until smooth. You can adjust
    the amount of cocoa and almond milk if needed.
    
    
 4. Transfer your homemade Nutella in a jar. It will stay fresh in an airtight
    container in the fridge for about a week. Enjoy!

Healthier homemade high-protein Nutella: low carb, sugar-free, palm oil-free, gluten-free

When you are dieting, cakes are one of the last foods you want to think about, right? This recipe will change all of that! 

High Protein Chocolate Cheesecake - Only 100 Kcal Per Slice

When you are dieting, cakes are one of the last foods you want to think about,
right? We all love our cakes. My personal favourites are cheesecakes. Sadly,
they are full of refined sugar, trans fats and refined carbohydrates, which
means it's quite difficult to fit them into your meal plan.

This recipe will change all of that! With it, you can enjoy the full cheesecake
experience and indulge without bursting your caloric intake.



Isn't that the silkiest, easiest, macro-friendly protein cheesecake you have
ever seen? Well, it happens to be the best tasting protein cheesecake I've ever
made. It absolutely destroys my sweet-tooth every time I have one!

Believe me when I say that protein powder makes my world go round. I use it for
baking and it makes desserts taste like a real treat. The best thing about this
recipe? You can use different types of protein powder to change the flavour of
the cheesecake, such as vanilla, strawberry and -oh- peanut butter! You can also
add in nuts, chocolate chips or fruits.



Basically, this is the base recipe (which is also delicious on it's own), so
feel free to jazz it up to match whatever flavour you're craving. There are no
limits!

Ingredients
(for approx. 8 slices)

 * 15oz (450g) ricotta cheese
 * 8oz (230g) low fat cream cheese
 * 1 egg white
 * 2 scoops (50g) chocolate protein powder
 * 1 tbsp flour
 * 1 tbsp stevia
 * 5oz (~150g) low fat greek yogurt

Macros per slice
 * Calories: 100 kcal
 * Carbs: 5g
 * Protein: 15g
 * Fat: 2g

Instructions
 1. Preheat the oven to 350F/180C and prepare a spring form with non-stick spray
    or butter.
 2. Add cream cheese, ricotta cheese, protein powder, flour, stevia and egg
    white to a blender or mixer and blend until smooth.
 3. Pour the batter into the prepared form. Spread evenly.
 4. Bake for 35-40 minutes.
 5. Let it cool for a few minutes. Then spread the greek yogurt over the top and
    sprinkle with powdered stevia (or whatever topping you like).
 6. Enjoy this creamy and gooey cheesecake without guilt!

A healthy snickers bar made with only 7 raw, infancy ingredients and no added refined sugar! All it takes are basic ingredients and basic kitchen tools.

The Best Raw Homemade Snickers Bars You've Ever Tried! 

Are you guys in for a real treat today? Snickers are my true big love. I mean,
come on - what could be better than a Snickers bar?

A healthy Snickers bar made with only 7 raw, infancy ingredients and no added
refined sugar! You know me by now: I basically crave a snickers bar all day,
every day. And I know I'm not the only one. That's why I'm sharing the most
delicious and simple recipe for raw homemade Snickers bars. It's ridiculous!



Look at them! The bottom consists of a slightly crunchy, coconutty cashew base.
Followed by a layer of date caramel softness. Topped with peanut and drizzled
with sweet chocolate. Doesn't that sound mouthwatering?

And here comes the best part: They are so easy to make. All it takes are simple
ingredients, basic kitchen tools and 20 minutes of your time. Don't let all
these layers scare you.



I couldn't believe how well these turned out! You have to make them! Thank me
later.

Ingredients
For the base

 * 1 1/2 cup (220g) cashews
 * 1/2 cup (30g) shredded coconut
 * 8 Medjool dates
 * 3 tbsp honey

For the caramel layer

 * 8 Medjool dates
 * 1/4 (24g) cup PB2 (or 60g smooth peanut butter)
 * 2 tbsp unsweetened almond milk
 * 1 tbsp honey

For the topping

 * 1/4 cups (35g) peanuts
 * 1/2 cup (150g) chocolate chips

Macros per slice (1/14 of the tray)
 * Calories: 270 kcal
 * Carbs: 36g
 * Protein: 5g
 * Fat: 13g

Instructions
 1. Add cashews to a food processor and blend into small pieces. Add shredded
    coconut, 8 dates and 3 tbsp honey and blend again, until a sticky dough
    forms. Press the dough into a loaf pan, that is lined with baking paper. Put
    it in the freezer for approximately 10 minutes.



 2. Meanwhile, add water to the PB2 so that it forms a peanut buttery
    consistency. Add the other 8 dates, PB2 cream, honey and almond milk to the
    food processor and blend until a smooth caramel forms. Take the cashew base
    out of the freezer and spread the caramel on top.
    
    
 3. Scatter peanuts on top of the caramel and press them down slightly. Melt the
    chocolate chips in a microwave-safe bowl in the microwave. Drizzle the
    chocolate over the peanuts. Place back in the freezer for 20 minutes, then
    cut into bars and enjoy these delicious bars.

The Best Raw Homemade Snickers Bars You've Ever Tried! Gluten-free, Vegetarian and refined sugar-free

If you love the convenience of protein bars but not the long list of questionable ingredients than you have to give this recipe a try. 

Homemade Low-Fat Vanilla Protein Bars (+ Paleo Option) 

Easy, no bake, low fat, high protein, perfect for on-the-go-snacking. That's
how
I like my treats [/tag/recipe/]!

I'm always on the lookout for a healthy snack for me and my husband, especially
ones that are stupid-simple, since we're basically always working, traveling or
on the way to the gym. These homemade protein bars are one of our all time
favourites.



I'm pretty sure most of you buy their protein bars in the store. I know, there
are some pretty delicious ones out there (snickers protein, yeah!).

However, if you love the convenience of protein bars but not the long list of
questionable ingredients, than you have to give this recipe a try. You'll save a
ton of money, have total control over the ingredients and you can play with
different flavours.

I know that a lot of people that follow a paleo-type lifestyle, so I added a
paleo option, too ;)



Ingredients
 * 1 1/3 cup (120g) vanilla protein powder - paleo option: egg white protein
 * 2/3 cup (70g) wheat flour - paleo option: coconut flour
 * 3/4 cup (170g) smooth peanut butter - paleo option: almond butter
 * 2/3 cup (220g) honey
 * 1/4 cup (60g) unsweetened almond milk
 * 1 tbsp vanilla extract
 * ~ 2 tbsp chocolate chips

Macros per slice (1/12 of the tray)
 * Calories: 215 kcal
 * Carbs: 22g
 * Protein 12g
 * Fat: 8g

Instructions
 1. In a large bowl whisk together the protein powder and the flour.
 2. In a separate medium, microwave-safe bowl, melt the peanut butter and the
    honey until they are smooth (about 1 minute). Add the vanilla extract and
    mix until creamy.
 3. Add the peanut butter mixture to the protein powder mixture, along with the
    almond milk and mix until well incorporated. You should have a dry, thick
    dough. It's much easier to use your hands to mix at the end.
 4. Prepare a pan with baking paper and spread the dough onto it. Place it in
    the fridge for about 10 minutes. Then press in the chocolate chips.
 5. Put in the fridge again for approximately 30 minutes. Slice into bars and
    enjoy.



Recipe notes
You can also make them in bulk and freeze them. They're best stored in the
fridge to hold their shape and texture.

Let me know if you tried and enjoyed these protein bars and which flavour you
like the most in the comment section below!

Homemade Low-Fat Vanilla Protein Bars - Only 200 Kcal Each! (+ paleo option)

These beautiful homemade Ferrero Rocher are full of raw cacao, healthy fats and - the best is yet to come - they are free from refined sugar. 

Healthy homemade Ferrero Rocher bites - Only 5 ingredients + vegan option!

For me, one of the most important things when it comes to nutrition, is to feel
good in the inside and eating foods that nourish my body. However, this doesn't
mean that you have to ban all your favourite treats from your diet.

I made it my duty to show you healthy and delicious treats, which taste just as
good as junk food, but make you feel so much better and contain high quality
ingredients.



These beautiful homemade Ferrero Rocher are full of raw cacao, healthy fats and
- the best is yet to come - they are free from refined sugar. A healthy and
indulgent treat, but with all the nutty flavour and full texture of the real
Ferrero Rocher.

Ingredients
(for approx. 12 bites)

 * 2/3 cup (150g) hazelnuts
 * 2 tbsp raw cacao powder
 * 1 tsp vanilla extract
 * ~ 4 tbsp chopped hazelnuts
 * 3-4 tbsp honey (or maple syrup for a vegan option)

Macros per bite
 * Calories: 96 kcal
 * Protein: 2g
 * Carbs: 4g
 * Fat: 8g

Instructions
Start by picking approximately 18 hazelnuts and put aside. Add the rest of the
hazelnuts to a food processor and blend until they're chopped into fine pieces.
Add the cacao and vanilla extract to the food processor and blend everything
again.



Now add the honey or maple syrup and blend until the mixture starts to stick
together. Roll the mixture into small bite-sized balls, insert one hazelnut in
the center and roll the ball over the chopped hazelnuts to it.

Finally place in the fridge for 30 minutes and enjoy!

I love peanut butter cups. I mean, a layer of smooth peanut butter in between
chocolate, what's not to love about that? However, I tried nearly every homemade
peanut butter recipe out there, but they all ended up very calorie heavy.

It makes me sad when tiny treats contain so many calories, that you only can eat
one or two of them. One day I was looking for a method to make them much more
macro- and dietfriendly. And then I found the answer in the kitchen cupboard:
PB2 and chocolate whey. Why didn't I think of that earlier? It totally makes
sense, to substitute real calorie-dense chocolate and peanut butter with
chocolate whey and PB2.



And let me tell you, these skinny and guilt-free peanut butter cups are super
simple to make. It's insane!

It really is the best kind of treat!

Ingredients
(for approx. 12 peanut butter cups)

For the chocolate layer

 * 1/4 cup (35g) raw cocoa
 * 1/4 cup (60g) unsweetened almond milk
 * 2 tbsp chocolate whey
 * 1/4 cup (70g) low fat greek yogurt
 * 1 tbsp stevia

For the peanut butter layer

 * 1/5 cub (35g) PB2
 * some water
 * 1 tbsp stevia

Macros per peanut butter cup
 * Calories: 38 kcal
 * Protein: 4g
 * Carbs: 3.5g
 * Fat: 1g

Instructions
In a small bowl, combine all ingredients for the chocolate layer and mix until
everything is smooth. In another small bowl, combine the ingredients for the
peanut butter layer and mix also until smooth. Both mixtures should be creamy.



Line 12 silicon muffin cases (or a muffin tin) and pour 1 tsp of the chocolate
mixture into each cup. Follow with 1 tsp of the peanut butter mixture and top it
again with 1 tsp of the chocolate mixture.

Place the muffin cases in the freezer for approximately 1 hour and enjoy!

These peanut butter cups must be kept in the freezer, as they get too soft in
the fridge. Let them sit for a minute or two, before you eat them, though.



Craving more? Keep in touch on Facebook [https://www.facebook.com/slickcoach/], 
Twitter [https://twitter.com/slickcoach], Pinterest
[https://www.pinterest.de/slickcoach/pins/] and Instagram
[https://www.instagram.com/slick_coach/] for new post updates and recipes.

The best low-fat peanut butter cups - only 38 kcal each

You have a stressful week ahead? Then these bars are the perfect midday pick-me-up, believe me. They are an absolute must-have in your lunch box.

No Bake Gluten-Free Chocolatey Peanut Butter Oatmeal Bars

I love, love, love peanut butter [/peanut-butter-banana-smudgies/]. That's why
I'm absolutely in love with these peanut butter oatmeal bars (with a hidden
chocolate center).

You have a stressful week ahead? Then these bars are the perfect midday
pick-me-up, believe me. They are an absolute must-have in your lunch box (hell
yeah, they are perfect for meal prepping!). I made them the other day and they
were instantly gone. I just had one tiny bite, my husband ate the rest (he loves
the combination of peanut butter and chocolate).



All you need for these gluten-free no bake bars are 4 simple ingredients and no
fancy kitchen tools [/7-small-but-mighty-kitchen-tool/]. They couldn't be any
easier to make.

I'm so ready for these chocolatey peanut butter oatmeal bars. Are you, too?

Ingredients
 * 270g oats
 * 175g dark chocolate chips
 * 170g honey
 * 250g smooth peanut butter (or any other nut butter)

Macros per slice (1/12 of the tray)
 * Calories: 335kcal
 * Carbs: 36g
 * Protein: 8g
 * Fat: 16g

Instructions
In a medium sized bowl, mix together the peanut butter, honey and oats, using a
hand held mixer. Blend everything until it's fully combined and the dough is
clumping together in one ball.

Divide the texture in half. Press 1/2 of the dough firmly onto the bottom of a
baking pan (line it with baking paper before, so it's easier to pull out the
bars). Now melt the chocolate chips in a microwave-safe bowl, using the
microwave and spread the melted chocolate over the top of the dough, as a smooth
layer. Once the chocolate is spread across the top, refrigerate for about 20
minutes.



Get the pan out of the fridge and press the remaining 1/2 of the dough over the
chocolate layer. Place the pan back in the fridge for another 5-10 minutes
before cutting into bars. Enjoy!

Let me know if you tried and enjoyed these chocolatey oatmeal bars in the
comment section below!

No Bake Chocolatey Peanut Butter Oatmeal Bars

In the late afternoon, I've been looking for a little pick-me-up. And I found the perfect ice cream sandwich substitute: Peanut butter banana smudgies.

My new favourite snack: Peanut butter banana smudgies

For several weeks, I've been craving ice cream sandwiches like crazy.
Unfortunately, the only ice cream sandwiches here in the UK are the overpriced
ones from Ben & Jerry's (don't get me wrong, they taste great, but they are just
too pricey).



Especially in the late afternoon, I've been looking for a little pick-me-up,
which isn't too calorie heavy. And I found the perfect ice cream sandwich
substitute, which is also calorie friendly: Peanut butter banana smudgies. And -
oh my god - if you haven't tried them yet, you definitely have to!

Enough of the bla bla, here's the recipe:

Ingredients
(for approx. 8 smudgies)

 * 2 overripe bananas
 * 2 tbsp smooth peanut butter (or any nut butter you like)
 * 16 graham crackers or similar

Macros per smudgy
 * Calories: 160 kcal
 * Protein: 3g
 * Carbs: 29g
 * Fat: 5g

Instructions
Smash the bananas and put them into a mixing bow. Mix in the peanut butter. Lay
a baking sheet on a flat surface or baking tray. Put the peanut-banana mixture
onto 8 crackers, which are then placed on the baking tray.



Put another cracker on top of the mixture to form a sandwich. Finally put it in
the freezer for at least 3 hours or better overnight. Enjoy whenever you need a
treat. Make sure to let them sit for a few minutes, if you had them in the
freezer for a long time.

Let me know how your smudgies turned out in the comments section!

I really love super simple recipes, which don't require fancy ingredients or tools. Even I have secret tools, which make it even more simple. 

7 small but mighty kitchen tools which make your life much easier

I waited so long for the right time to publish this blog post. And now that I'm
working on my upcoming online low-carb recipe course, I think the time has come.

You already know, that I really, really love super simple recipes, that don't
require fancy ingredients or tools, and are fast to make. Simple and
uncomplicated, that's how I like it. However, even I have some secret tools in
my kitchen, that make my cooking procedures even more simple.

Here's a list of items in my kitchen, I'd be lost without. All these tools
aren't overly expensive, but really cost effective.

1. Handheld blender set [http://amzn.to/2vTNvde]


Let's start with a blender. It can get quite difficult to find the perfect
blender, since they exist in such a variety. For me, it made perfect sense to
get a blender set with all necessaries included.

It not only comes with the typical blender, but also a 500ml food processor, a
beaker and a whisk attachment. Everything you want, if you ask me, and it
doesn't need much space, since it's very well designed. The one above is not the
one I have, but it's similar.

I tried two other brands, all broke down after a short while (I can be pretty
harsh with them, to be honest). This one survived and was as new even after a
year of use.

It looks, feels and performs brilliantly.

2. JosephJoseph M-Cuisine™ rice cooker [http://amzn.to/2exONrP]


This one's a masterpiece in terms of design and usage. I absolutely love nearly
every item made by JosephJoseph, especially the M-Cuisine range. As a huge
porridge lover I had to buy this one. Obviously, you can cook other things with
it, such as rice, other grains and even pasta.

It's really easy to use and the fact that most parts are dual use is genious:

 * The pot part is also a strainer (filter)
 * The orange spoon also closes the lid in place

Plus, it makes you the most perfect porridge in just 3 minutes. Who doesn't love
that?!

3. Mason jars [http://amzn.to/2vTKutl]


I mean - come on - everybody loves Mason jars. They are practical in so many
different ways. You can use them to store sauces, rice, lentils, fresh made
energy bites or silverware.

Or you can do your meal prep with them. Ever tried to make a salad in a jar?
It's so delicious and it stays fresh! Heck, I even saw somebody who made
chandelier and lumaniaries out of them.

4. Steel box multi grater [http://amzn.to/2eP0S97]


Before I bought this one, I struggled for months with a flat grater. Let me tell
you, it makes a huge difference if you have a flat one or a box multi grater.
The handling is much better and you have four different sets of blades enabling
you to thinly slice, zest or finely grate something.

It's one inexpensive tool, that replaces four different tools. I love that.

5. Egg boiler [http://amzn.to/2gsoHna]


I'll be honest with you. Without an egg boiler, I would never eat hardboiled
eggs. I just suck at making them without the egg boiler and never get them the
way I want (usually they are way to soft).

Perfect for me, this tool includes an egg-pricker and you can make up to seven
eggs in it, so it's perfect for meal prepping.

This is a compact little gadget, easy to store in a cupboard and it makes your
eggs just like you want them.

Oh, and it comes with an alarm, so you know when your eggs are ready.

6. DIY potato crisps microwave maker [http://amzn.to/2esDcXe]


I'm a huge fan of crisps. That's why I'm madly in love with my microwave crisp
maker. With it, you can make your own healthy version of potato or vegetable
crisps. Or in American English: potato chips :)

Depending on which kind of potato you use, it takes around 3-4 minutes on 900w
to make them. And it's sooo simple: Slice potatoes with the slicer, but them
into the grooves, place them in the microwave and et voila: fat free crisps.

7. Bialetti Moka Express 2 cup espresso maker [http://amzn.to/2gsjXxz]


One of the best purchases I've ever made and as I'm writing this post I'm
sipping on a good black espresso. My Bialetti has been with me all over the
world - Amsterdam, Germany, London, France. It's just perfect for traveling as
it is so small.

The smell and the traditional brewing is awesome and as a real coffee lover,
this is an absolute must. There's nothing like the aroma of a good coffee, that
permeates a flat.

I like a good strong coffee and believe me when I say, that Bialettis are the
best moka maker when it comes to that. I tried several before I bought this one
and none came even close in terms of quality.

Here's one "expert" tip for you: Don't use full heat as you might damage the
handle and rubber ring. The whole thing is quite small, so keep it on medium
heat and give it a few seconds more. This way the end result will also not get a
smoky flavour, which most people dislike.

Do you have kitchen tools you can't live without? I would love to hear about
your absolute favourites and why you like them! Please let me know in the
comment section down below.

Being on a diet and eating delicious meals can get very hard sometimes. Here are some recipes, which should satisfy the foodie in you. 

9 delicious meals to eat when you're on the PSMF diet

Being on a diet and eating delicious meals can get very hard sometimes. The
protein sparing modified fast (PSMF) [/the-psmf-diet/] diet is regarded by many
people to be the most effective and scientifically proven healthy crash diet to
lose body fat, while preventing the loss of lean muscle tissue.

Let me first explain very shortly what the PSMF is all about. The PSMF diet is a
ketosis-based diet. The main goal is to invoke rapid weight loss in just a few
weeks with minimal additional exercise. This is done by consuming the least
amount of protein and fat to stay healthy and it's not a longterm diet.

However, if you need to lose fat quickly, here are some super delicious recipes,
that should make the diet more pleasant and satisfy the foodie in you.

Mind you, PSMF is by nature rather boring. The following recipes have a little
bit more fat/carbs, than required to stay healthy. But those few extra calories
will not make or break your diet. Adherence will though - and it's a whole lot
easier to stick to a diet, if meals are nice and tasty.

Breakfast
Baked eggs in a portobello mushroom


Mmmh... mushrooms. A portobello mushroom has the perfect shape to hold an egg.
And if you ask me, it's the perfect weekend breakfast. Choose large, firm
portobello mushrooms for this recipe. They shouldn't be too flat or the egg will
spill.

Ingredients

 * 2 large portobello mushrooms (stem removed, black gills scraped out)
 * 2 eggs
 * 10g fresh spinach
 * 2 tbsp grated parmesan cheese
 * pinch of salt and pepper
 * parsley for garnish

Instructions

Preheat the oven to 350F/180C. Place mushrooms on a baking tray, cap side down.
Bake for 5 minutes. Crack an egg into each mushroom and add chopped fresh
spinach, sprinkle with the salt, pepper and the cheese. Bake again until eggs
are cooked as desired and mushrooms are tender (approximately 12-15 minutes).
Finally, garnish with parsley, serve and enjoy.

Macros

 * Calories: 226 kcal
 * Protein: 20g
 * Carbs: 8g
 * Fat: 13g

Courgette bites
This recipe is another way to use courgette as the hyped low carb substitute,
that it is. It's perfect on-the-go or together with a black cup of coffee.
Before you start, it's very important to squeeze out as much moisture from the
shredded courgette as you can. That's the only way your bites will get crispy on
the outside.

Ingredients (for about 16 bites)

 * 120g courgette, shredded in a food processor or grated with a box grater
 * 1 whole egg
 * 24g parmesan cheese, grated
 * 1 clove garlic
 * 2 tbsp chives, chopped
 * 1 tsp fresh basil, chopped
 * 1 tsp fresh oregano, chopped
 * pinch of salt and pepper

Instructions

Start by preheating the oven to 400F/200C. Prepare a baking tray with a baking
sheet and set aside.

Use either a box grater or a food processor to grate the courgette. Put the
grated courgette in a towel, roll it up and twist to wring out the moisture. Now
grate the garlic.

In a medium sized bowl, combine all the ingredients and mix very well (I
recommend doing it by hand - it's much easier). Using a tablespoon, spoon the
mixture into your hands, pat into small balls and place them onto the baking
sheet.

Finally bake for 15 minutes or until they're golden. Serve and enjoy while it's
hot.

Macros per bite

 * Calories: 13 kcal
 * Protein: 1g
 * Carbs: 0.5g
 * Fat: 0.8g

Protein pancakes


Yeah, I know what your thinking! Macro-friendlier pancakes? What the heck? Wake
up, times have changed and pancakes can be healthy AND freakin' delicious! Gone
are the days, when the almighty pancake was simply a vessel for delivering
carbs, found in 7 slices of bread.

Ingredients

 * 1 whole egg
 * 2 egg whites
 * 25g of your favourite protein powder
 * 20g of cottage cheese or quark
 * optional: blueberries, 5g raw cocoa powder

Instructions

Blend all ingredients in a blender until smooth (or you can just mix them
together in a bowl and whisk them with a fork until they become somewhat
homogenised). Heat a frying pan on medium heat and pour in the mixture. Flip the
pancake when it starts to become brown and enjoy.

Macros

 * Calories: 219 kcal
 * Protein: 35g
 * Carbs: 3g
 * Fat: 6g

Lunch
Chicken lettuce wraps
Believe me when I say, chicken lettuce wraps are the real deal. And it's perfect
for warmer months, because this meal won't heat up your kitchen or feel too
heavy to eat. It's that perfect middle zone of being both very satisfying and
refreshing.

Ingredients

 * 1.5 tbsp hoisin sauce
 * 1 tbsp reduced salt soy sauce
 * 200g chicken, ground if you like
 * 100g mushrooms, chopped finely
 * 1 clove garlic, minced
 * 25g spring onions, chopped
 * 1 small head lettuce
 * pinch of salt and red pepper flakes

Instructions

In a small bowl, combine the hoisin sauce and soy sauce and whisk until somewhat
homogene.

Put the chicken in a pan and cook until no longer pink. If you chose minced
chicken, break it up into small crumbles as you cook. Transfer the cooked
chicken into a bowl.

In the same pan, add the mushrooms and cook until tender. Stir in garlic and
cook until aromatic. Transfer the cooked chicken back to the pan with the
mushrooms and add the spring onions.

Pour the sauce over the chicken mixture. Cook until you hear bubbling, when the
sauce is warm. Finally, break off all the lettuce leaves and place them on a
plate. Transfer the hot chicken onto the lettuce leaves and top them with some
red pepper flakes. Enjoy right away.

Macros

 * Calories: 291 kcal
 * Protein: 56g
 * Carbs: 8g
 * Fat: 3g

Baked chicken rollups
Aaah, this one is seriously my absolute favourite! I could eat them literally
every day. And they're also perfect for meal prepping.

Ingredients

For the marinade:

 * 0.5 tbsp olive oil
 * juice of half a lime
 * 1 clove garlic
 * 1 tsp chili powder
 * 1/2 tsp dried oregano
 * pinch of salt and pepper

For the chicken part:

 * 2 chicken breasts
 * 50g red bell pepper, sliced
 * 50g yellow bell pepper, sliced
 * 50g green bell pepper, sliced

Instructions

In a small bowl, whisk together olive oil, lime juice, garlic, chili powder,
oregano, salt and pepper. Set aside. Slice the chicken breasts longways into 2
even slices and firmly pound the chicken to an even thickness.

Place the chicken cutlets into the bowl with the marinade, making sure they're
completely coated. Marinate for an hour.

Now place bell pepper slices in the middle of each chicken breast, roll up and
secure with a toothpick. Put them on a baking tray.

Brush the tops of the chicken with remaining marinade and bake them at 375F/180C
for about 25-30 minutes. Serve and enjoy.

Macros

 * Calories: 369 kcal
 * Protein: 62g
 * Carbs: 8g
 * Fat: 10g

Asparagus, egg and bacon salad


So easy, yet so filling. If you've never tried this combo, you definitely missed
something! You have a stressful day ahead? Make sure to pack this in your lunch
bag.

Ingredients

 * 1 egg, hardboiled
 * 150g asparagus, chopped
 * 2 slices center cut bacon, cooked and crumbled
 * 1 tsp Dijon mustard
 * 1/2 tsp extra virgin olive oil
 * pinch of salt and pepper

Instructions

In a boiling pot of water, cook asparagus for 2-3 minutes, until firm. Drain and
set aside. Boil the egg and cook the bacon.

In a smaller bowl, mix the Dijon, oil, salt and pepper. Arrange the asparagus on
a plate, top with the egg and bacon and drizzle with the mustard mixture.

Macros

 * Calories: 218 kcal
 * Protein: 14g
 * Carbs: 8g
 * Fat: 16g

Dinner
Bean'n'Tuna Salad
It's the perfect refreshing dinner made with just a few unfancy ingredients.

Ingredients (for 2 servings)

 * 300g black soy beans
 * 50g bell pepper, diced
 * 1/4 red onion
 * 150g cherry tomatoes
 * 150g mushrooms, sliced
 * 3 cloves garlic, minced
 * 1 can tuna
 * 20g spinach leaves
 * 2 tbsp lemon juice
 * optional: you can substitute the black soy beans with cauliflower rice

Instructions

Combine black soy beans, tuna, bell pepper, onion, tomatoes and mushroom in a
bowl and mix very well. Toss the ingredients with the lemon juice, garlic and a
pinch of salt and pepper. Chill the salad for 3 hours or better over night.

Serve the bean salad over a bed of spinach leaves and enjoy this refreshing
dish.

Macros per serving

 * Calories: 260 kcal
 * Protein: 31g
 * Carbs: 17g
 * Fat: 8g

Roasted parmesan broccoli


This amazing recipe comes together in just 5 min prep, tossed in parmesan-garlic
goodness. Plus, it's so good in combination with chicken, but also perfect as a
snack on it's own. Every bite is so enjoyable, garlicky, crisp and crunchy.

Ingredients

 * 250g broccoli florets
 * 0.5 tbsp olive oil
 * 2 cloves garlic, minced
 * pinch of salt and pepper
 * 15g grated parmesan
 * juice of one half lemon
 * 150g chicken breast

Instructions

Preheat the oven 435F/190C. Place the broccoli florets in a single layer onto a
baking sheet. Sprinkle lightly with olive oil and garlic, season with salt and
pepper. Gently toss to combine.

Place in the oven for about 20 minutes. Meanwhile, in a pan, cook the chicken
until tender. Serve the broccoli and chicken immediately, sprinkle with parmesan
and lemon juice.

Macros

 * Calories: 367 kcal
 * Protein: 51g
 * Carbs: 14g
 * Fat: 13g

Beef and broccoli
This skinny-version of a take-away is super easy, full of flavour and PSMF
friendly. It's also perfect for meal prep.

Ingredients

 * 150g flank steak or sirloin
 * 1 clove garlic
 * 150g broccoli florets
 * 1 tsp low sodium soy sauce
 * pinch of pepper

Instructions

In a medium bowl, mix together the low sodium soy sauce and the pinch of pepper.
Add the sliced beef and stir until coated. Set aside for 15 minutes.

Meanwhile in a large pan or saute pan, bring water to boil. Add broccoli florets
and cook for approximately 30 seconds. Drain and rinse with cold water to stop
the cooking process. Set aside.

Now use the same pan to cook the beef. Add the garlic and cook everything
together until the meat is no longer red. Pour in the sauce and stir constantly.
Stir in the broccoli and toss everything together to coat well.

Sprinkle with some sesame seeds, if desired, and enjoy.

Macros

 * Calories: 424 kcal
 * Protein: 45g
 * Carbs: 12g
 * Fat: 22g

Are you currently on the PSMF diet? What are your favourite meals? Please share
it with us, in the comment section down below!

What to eat on the PSMF diet - 9 delicious meals

If you love chocolate cake - who doesn't, duh - but recently had to banish it from your diet, this is the perfect alternative for you!

Healthier low fat banana chocolate chip cake

Oh my god, I can't wait to share this amazing recipe with you guys! It contains
no added sugar, butter or oil!

If you love chocolate cakes - who doesn't, duh - but recently had to ban them
from your diet, because they usually contain way too many calories, this is the
perfect alternative for you. Whaaat? Is it even possible to make a baked recipe
with no added sugar? Of course! There are lots of natural ways to sweeten your
dish.



The best way to describe this cake, is that it tastes like a fudgy chocolate
muffin with a hint of banana. Whenever the craving for something chocolatey is
taking over, I bust out this recipe. And my husband absolutely loves it.
Literally 10 minutes after I shot the video for the recipe, the cake was gone.
I'm not joking.

The thing I love most about this cake, is that it tastes so "naughty", but it's
actually a healthier alternative.

Enough of the bla-bla. Here's the recipe!

Ingredients


 * 3 overripe bananas
 * 100g yogurt (I used low fat yogurt, but you don't have to)
 * 90g honey
 * 1 tsp vanilla extract
 * 15g smooth peanut butter
 * 1 whole egg
 * 150g white flour
 * 30g cocoa powder
 * a pinch of baking powder
 * 70g chocolate chips
 * optional: 25g chocolate protein powder

Macros per slice (1/8)
Calories: 230kcal
Carbs: 41g
Protein: 12g
Fat: 4g

Instructions
Start by preheating the oven to 350F/180C. Then mash the bananas. In a large
mixing bowl, mix the mashed bananas, yogurt, honey, vanilla extract and peanut
butter together, until smooth (for about 5 minutes).

Add the egg and mix again. Now add flour, protein powder, cocoa powder and
baking soda to the mixture and mix until fully incorporated.

Finally add the chocolate chips and fold them in. Pour the cake batter into a
cake tin. Top the cake, if you like, with whatever you fancy.

Bake for approximately 35 minutes and let it cool down for 10 minutes. Serve and
enjoy this fudgyness.



Let me know if you tried and enjoyed this banana chocolate cake and what you
used as a topping, in the comment section below!

I got another stupid-simple dessert for you, which is so easy to make, it's downright dangerous. This time it's one of my favourite summer treats.

The best 3-ingredient Protein Banana Chocolate Chips Ice-Cream Cups

If you ask me, it's a common misconception that a dessert has to be difficult to
make and contain lots of fancy ingredients.

That's why I've got another stupid-simple dessert for you, which is so easy to
make, it's downright dangerous. This time it's one of my favourite summer
treats: Protein Banana Chocolate Chip Ice-Cream Cups. Who doesn't love
ice-cream, right?

Well, banana "ice-cream" is quite a trend these days and as I made a batch the
other day, I was thinking how could I make this even better. You already know
from my low carb cheesecake bites
[/how-to-make-keto-friendly-cheesecake-bites-in-just-30-minutes/] that I love
mini foods. And right there, it just dawned on me: Ice cream muffins!

I absolutely love them and I'm sure you will, too! So let me give you the
recipe.

Ingredients
(for approx. 10 ice-cream cups)

 * 4 ripe bananas
 * 60g chocolate chips
 * 30g vanilla protein powder (chocolate is awesome too!)

Macros per ice-cream cup
 * Calories: 80kcal
 * Protein: 3g
 * Carbs: 12g
 * Fat: 2g

Instructions


Let's get right into it. Start with slicing and freezing 4 ripe bananas for
about three hours (better would be over night).

Put the frozen bananas into a food processor, add a tiny splash of water and
blend until smooth and creamy. Stir in the protein powder and 40-45g of
chocolate chips. Mix well.

Now you can use either a mini muffin pan or silicon muffin cases (which I used).
Scoop in the ice cream, each cup almost to the top and sprinkle each one with
the rest of the chocolate chips.



Place the cups in the freezer for another hour and enjoy! If in the freezer for
longer, let them sit outside for a while, before you consume them.

They're so easy and you have healthy treats ready when you crave them.

Another awesome fact: You can stock your freezer for a few weeks with them, as
they can be easily stored there.

Let me know how your ice-cream cups turned out in the comments!

The best 3-ingredient Protein Banana Chocolate Chips Ice-Cream Cups you've ever had

You love chocolate too and want to enjoy a few squares, even if you're on a diet? Hooray, I've got a way for you to make your own healthier chocolate bar.

How to make your own healthy 3-ingredient pistachio chocolate bar

Oh, chocolate. Hands down, I'm a chocoholic. I mean, I don't need a bite of
chocolate every day, but every now and then the sweet tooth strikes and I just
don't wanna fight it. I rather enjoy a good bite of dark chocolate and feel good
about it.

You love chocolate too and still want to enjoy a few squares after dinner, even
if you're on a weight loss diet? Hooray, I've got a way for you to make your own
healthier chocolate bar and it's not even difficult!

I started making this pistachio chocolate bar during my competition prep
[https://blog.slickcoach.com/bikini-competition-journal-1-day-out/] for my
re-feed days to treat myself. It's the perfect way to control what goes in your
mouth, but also enjoy a well deserved treat.



I absolutely love the chocolate bars from Cadbury. But let me show you how easy
it is to make your own bar at home - with just 3 ingredient and 5 minutes of
your time (which should be faster than going to the nearest grocery store and
buying your favourite chocolate bar).

The best is yet to come: You can add whatever toppings you like. You're a peanut
butter lover? Put it in. You love dried cherries? Go right ahead. You just want
to sprinkle a little bit of sea salt over it. No problem, it's your choice.

Even my husband - who is the biggest Cadbury-fan in the whole U.K. - gave this
pistachio bar credit (he ate nearly the whole bar, left me just one piece - how
thoughtful is that?). You have to give it a try.



But enough of the bla-bla, let's get to the recipe!

Ingredients
 * 100g vegan dark chocolate chips
 * around 30g of roasted and salted pistachios
 * 1/2 tsp coconut oil

Instructions
Line a baking sheet on a baking tray. Put your chocolate chips into a
microwave-safe bowl. Add the coconut oil and heat for 60 sec, or until the
chocolate melts. You want it to be smooth and pourable.



Pour the melted chocolate onto the baking sheet, spread it so it's about 5mm
thick. Now comes the fun part: Sprinkle with the pistachios or whatever topping
you like!

Place the baking sheet in the fridge for 1 hour. Break it up in pieces and
enjoy!

Nutritional value for the whole bar
 * Total calories: 666 kcal
 * Carbohydrates: 53g
 * Protein: 10g
 * Fat: 46g

I hope you enjoy this super delicious treat. Let me know what your favourite
topping is and how they turned out in the comment section below.

If you're trying to lose weight, these keto-friendly, gluten-free, refined sugar-free and creamy mini cheesecake bites might be something for you!

How to make keto friendly, gluten-free cheesecake bites in 30 minutes

I have a confession to make: I love mini food! Little pittas, tiny burgers, baby
ice cream cones. It just makes me feel so huge. :D

I couldn't be more excited to share this recipe with you. If you're trying to
lose weight, but you love dessert too much, these keto-friendly, gluten-free,
refined sugar-free, creamy and perfectly sweet mini cheesecake bites might be
something for you! By eating one of them you're not breaking your calorie bank.
Plus, you can easily freeze them and enjoy them later.



And you know what's best about them? They're healthier than the 'normal'
cheesecake version, because I changed the ingredients for the crust - you just
need 2 ingredients for the crust! - and the filling. You will get more protein
and nutrients from whole foods from these delicious mini cheesecakes bites and
no refined vegetable oils.

And what's real fun: you can choose your own topping!

Of course, you can also enjoy them as they are, but why not add some variety? My
absolute favourite topping are dates. Soooo good! My husband likes his nut
butter on top.

Don't be a cheesecake snob and try this recipe. It's really a simple dessert to
feed a crowd or just you. ;)

Ingredients
(for approx. 12 mini bites)


For the crust:

 * 200g pitted dates (relax, on a per-bite basis, it's not that many carbs)
 * 120g walnuts

For the filling:

 * 225g cream cheese (you can use the low fat option if you like)
 * 1 whole egg
 * 7 tbsp Stevia (approx. 1/4 cup)
 * 75g extra thick double cream
 * 1 tsp vanilla extract
 * 17g vanilla protein powder (chocolate is delicious too!)

Macros per mini cheesecake
 * Calories: 200kcal
 * Protein: 5g
 * Carbs: 12g
 * Fat: 15g

Instructions

Let's start with the crust! Add walnuts to a food processor and blend. Remove
and set aside. Now add dates to the food processor and also blend until just
small bits remain. Add walnuts back in and blend all together until a loose
dough forms. Squeeze it a little bit between your fingers to see if it sticks
together.

Lightly grease a 12 slot muffin tin. Scoop in 1 tbsp of the crust-mixture and
press it down with your fingers. Set the muffin tin aside.



Now to the filling. Preheat the oven to 350F/180C. In a large mixing bowl, beat
the cream cheese with a hand mixer until fluffy. Beat in sour cream, the egg,
stevia and vanilla extract and mix very well to avoid lumps!

Evenly divide the cheesecake filling across the crusts. Bake for 18-20 minutes,
or until they get brown. Now top them with your favourite topping or leave them
as they are.

Finally, let them cool down completely and refrigerate them for at least 3
hours, better would be over night.

Let me know if you tried and enjoyed these mini cheesecakes and how you topped
them in the comment section below!

How to make keto friendly cheesecake bites in just 30 minutes

Apricots remind me of sunshine and refreshing drinks somehow. That's why I tried vanilla apricot energy bites. There are my absolutely favourite treat.

How to make the best refreshing apricot vanilla energy bites 

Nowadays, there are so many energy balls recipes out there, all made with
chocolate, almond butter and dates. Don't get me wrong, they are really
delicious and I made quite a lot of them. But now I felt like I was ready for a
change. I felt kind of fruity, now that it's getting really warm outside.

Apricots remind me of sunshine and refreshing drinks somehow. That's why I tried
vanilla apricot energy bites. Besides my favourite vegan ice cream
[https://blog.slickcoach.com/vegan-ice-cream/], they are my absolutely favourite
treat now, when you sit outside whil enjoying the warm weather and the beautiful
sun.

I'm a huge fan of energy balls. Sadly, during my prep
[https://blog.slickcoach.com/tag/contest-prep/] I wasn't able do make or enjoy
any of them. Now I can! ;)

Best thing about them: They're made in just 15 minutes. No joke!


If you're in need to curb your sweet cravings with a healthier nutrient-dense
snack, go ahead and try these! They are also perfect for meal prep, as they are
highly portable.

Ingredients
(for approx. 18 balls)


 * 70g chopped nuts
 * 180g dried apricots
 * 10g oats
 * 5g chia seeds
 * 1/2 tsp vanilla essence
 * 1/2 tsp cinnamon
 * optional: 10g protein powder (I used vanilla whey)

Macros per ball

 * Calories: 51
 * Protein: 1.8g
 * Carbs: 5g
 * Fat: 2.1g

Instructions

Put the chopped nuts in a food processor and pulse until roughly chopped. Add
the apricots, oats, chia seeds, vanilla essence and cinnamon and pulse until
chopped well. Using 1 tbsp at a time, form the mixture into balls. Put in the
fridge for 1 hour and enjoy.


Let me know if you tried and enjoyed these vanilla apricot energy balls or if
you have any other energy ball recipe you want to share with everyone in the
comment section!

How to make the best refreshing apricot vanilla energy bites in the world

Absolutely best vegan home made 2-ingredient ice cream in the world

Summer is slowly coming and everybody loves to enjoy a healthy and delicious
bowl of homemade ice cream. I personally could eat ice cream at any time of the
day or year. Especially with this delicious and super simple recipe.

Trust me, this is the kind of ice cream, you want to hide, put a locker on, eat
after the kids are in bed or when your partner is away. You don't want to share
it. ;)

By the way, you don't need a fancy ice cream maker for this recipe. All you need
is a blender.

The recipe for the base:
All you need are 2 ingredients. Whaaat? Yes, 2! Isn't that perfect? Can you
believe you can make your own homemade ice cream with just 2 ingredients and no
expensive ice cream machine? Let me tell you how:

 * 350g silken tofu
 * 25g vegan protein powder; any taste you like, but I prefer vanilla (or any
   protein powder you like, it doesn't have to be vegan, if you don't care)

It couldn't be easier! Simply put both ingredients in a food processor and blend
until smooth. Now you got the base. But it's not an ice cream yet. Depending on
which flavour you want, you just have to add frozen fruits and blend it again.

Freshly made tofu ice cream tastes much better when you enjoy it immediately.

Here are my favourite variations:

Mango ice cream


Simply add 250g of frozen mango chunks to your blended ice cream base and blend
again. I love to add some cinnamon, but you don't have to.

Nutritional information (for 625g of ice cream!):

 * Calories: 482kcal
 * Carbs: 46g
 * Fat: 11g
 * Protein: 45g

Peanut butter ice cream


After straining the base mixture, add 100g smooth peanut butter (I used a
reduced fat one) and blend again until it's fully incorporated. You can also use
crunchy peanut butter, if you want some peanut chunks in your ice cream!

Strain the mixture into a large bowl and freeze until it has the consistency you
like.

Optional, you can add some chocolate sauce here. I often use the zero-syrups by
MyProtein.

Nutritional information:

 * Calories: 870kcal
 * Carbs: 50g
 * Fat: 44g
 * Protein: 61g

Chocolate ice cream


Add 4 tbsp unsweetened cocoa powder and 1g of stevia to the mixture and blend
again. For this recipe I would recommend using a chocolate protein powder
instead of vanilla. When everything's well blended, put the mixture into a
freezer safe container and freeze until it reached your desired consistency.

Nutritional information:

 * Calories: 396kcal
 * Carbs: 22g
 * Fat: 12g
 * Protein: 47g

Kiwi fruit ice cream


My absolute favourite at the moment. Just add 250g frozen sliced kiwi fruits to
the base mixture and blend again. I recommend adding a little bit of honey, as
kiwi fruit can be quite sour.

Nutritional information:

 * Calories: 507kcal
 * Carbs: 48g
 * Fat: 12g
 * Protein: 46g

Pineapple coconut ice cream


Perfect for a hot summer day, trust me! You feel like you're on a holiday
vacation with this variation. Want to try it? Just add 200g frozen pineapple
chunks to your mixture and 50g frozen diced coconut and blend. Put the mixture
in a bowl and top the ice cream with some grated coconut. Enjoy!

Nutritional information:

 * Calories: 609kcal
 * Carbs: 36g
 * Fat: 29g
 * Protein: 46g

Raspberry ice cream


Add 250g frozen raspberries to the mixture and a little bit of honey to sweeten
it. Blend, blend, blend and enjoy! If you want, you can top it with sliced
almonds or some honey puffs. Mmmhh, so good!

Nutritional information:

 * Calories: 537kcal
 * Carbs: 64g
 * Fat: 10g
 * Protein: 48g

Tried one of these recipes and you liked it? Make a pic, post it on Instagram
and tag us (@slick_coach) there to show us your absolute favourite!

You have another awesome ice cream recipe for me to try? Let me know in the
comment section! I love to try new recipes.

The absolutely best vegan homemade ice cream in the world

While we have to wait for some genius to invent calorie-free versions of our food fantasies, we have to focus on real low-calorie food. 

15 most delicious healthy low calorie foods and recipes in the world

Why the heck aren't zero-calorie doughnuts a thing yet? I know you've asked
yourself this question over and over again. I did, too. However, I would prefer
zero-calorie snickers.

While we have to wait for some genius to invent calorie-free versions of our
food fantasies, we have to focus on real low-calorie foods.

Don't get deluded by the words "low-calorie". Low calorie doesn't mean low in
flavour or nutrients at all. But it also doesn't mean no calories.

No, I don't mean 'rabbit food' - at least some are fruits, snacks or even frozen
desserts! If you need a little snack to keep you going, but you don't have so
many calories left, check out our long list of low calorie foods you will
actually enjoy.

1. Beets

Noshing on beet root boosts your brainpower by increasing the blood flow to the
brain.

And the best thing about beet root: 100g of it has just 44 calories, with 10g
carbs, 0.2g fat and 1.7g protein.

My absolute favourite recipe is a beet root salad.

Just dice 6 beet roots into chunks and place them in a bowl. Add 60g of whole
walnuts and 75g of soft goat cheese. Season it with salt, pepper and oregano and
enjoy your simple and fast snack. Perfect for on-the-go.

2. Zucchini

Zucchini is the number one when it comes to low calorie foods. Therefore, make
sure to always have one or two at home.

Zucchinis are loaded with hunger-quelling fiber, potassium, vitamin B6, vitamin
K and manganese.

I often use Zucchini as a replacement for pasta. Using a vegetable peeler or a
sharp knife, slice the zucchini into noodle-like strips and sauté them for a
couple of minutes. Enjoy them with a self made sauce, made with chopped
tomatoes, and et voila, you have a perfect dish for low-carb pasta night.

3. Cucumber

Cucumbers are perfect when you need something to munch on! They consist of 95%
water, which is why they're one of the lowest-calorie foods out there. And
they'll keep you hydrated.

Pro tip: Want to add some extra fiber to your diet? Don't peel them!

Enjoy a bowl of cucumber-dill salad. In a large bowl, whisk together 1 tbsp
olive oil, dill, salt and pepper. Slice 1 cucumber and add it to the bowl and
toss. Mhhhh... yummy!

4. Strawberries

Mmmh... So delicious and so good for you! Strawberries add a ton of flavour with
very few calories. Plus, they are very high in fiber and vitamin C.

Have you ever tried strawberry and avocado in one dish? No? You should!
Try a delicious strawberry-avocado salad.

Just stir together 30g diced strawberries, 50g lettuce (spinach works fine), 1
sliced avocado, 3 tbsp pine nuts, a little bit of vinegar, pepper and salt.
That's it! A really refreshing salad, ready in no time.

5. Blueberries

My absolute favourite when it comes to berries. They may be small, but mighty!
They contain a huge nutritional punch in their tininess. Not only are they
delicious and high in fiber, they're also just 57 calories per 100g.

You have to try them in a berry smoothie. Throw 320g blueberries, 240ml
unsweetened almond milk, 1 tbsp chia seeds and 240ml freshly squeezed orange
juice in a blender and blend until it's all smooth and creamy.

Enjoy immediately as this blend gels when it's left to sit.

6. Cauliflower

Personally, I don't like them so much, but maybe you do. If you haven't tried
yet, give it a try.

Like all the other cruciferous veggies, cauliflower is full of cancer-fighting
phytonutriens, vitamin C and folate. Plus, it is one of the lowest ranking foods
on the caloric chart. It's total calories are 25 per 100g serving.

Now you probably understand why there is such a cauliflower recipe hype at the
moment.

One of those recipes is cauliflower mash. It's really simple and a perfect
low-calorie substitute if you love mashed potatoes.

Place a steamer insert into a saucepan and fill it with water to just below the
bottom of the steamer. Bring the water to boil. Add one head cauliflower and
steam until tender (about 10 minutes).

Meanwhile, heat olive oil in a small skillet over medium heat, cook some garlic
until softened. Remove from heat.

Now transfer half the cauliflower to a food processor and blend. Add remaining
cauliflower florets until it's all creamy and smooth. Blend in garlic and 1 tbsp
of reduced-fat cream cheese. Season with salt and pepper as you like. That's it!

7. Porridge

You know me by now, I love oats. Porridge filling because of it's high fiber
content, but it doesn't provide too many calories.

I go for porridge with no added sugar and add some whey protein powder (vanilla
is the best) instead to boost my protein intake (plus, it tastes awesome!), 
without spiking my insulin levels too much.

When cooked with skimmed milk or - how I prefer it - with water, the oats
thicken and it takes more time for them to pass through your digestive system.
Meaning you're much longer satiated. Perfect, if you have to face a busy and
stressful day.

If you want to add more natural protein to your porridge, sprinkle almonds and
peanut butter on top of your bowl. The nuts are packed with protein and fiber
and contain unsaturated fat, which can help stabilising you insulin levels. Also
very delicious: porridge mixed with some greek yogurt, if you are more a fan of
creamy porridge.

8. Greek yogurt

Speaking of which. Greek yogurt is very low in fat, which makes it a great
source of protein and calcium. Plus, it adds nice flavour and creaminess to your
dishes, for example when mixing it into your porridge.

There are so many varieties of yogurt out there, but focus on the ones which are
not too high in added sugar. Opt for plain yogurt, so you can add in the fruits
or other toppings by yourself.

Simply top up your Greek yogurt with fruits, cinnamon or a handful of nuts. You
can also try it with whey protein powder. Adds nice sweetness and even more
protein.

9. Mushrooms


Mushrooms are meaty and incredibly low in calories. And you have plenty of
choices: Portobello, white button, shiitake - the list goes on.

During my competition prep
[https://blog.slickcoach.com/bikini-competition-journal-2-weeks-out-just-let-me-lay-here-for-a-few-seconds-or-maybe-hours/]
, mushrooms were one of my absolute go-to foods.

They are not only delicious, but also contain immune-boosting antioxidants,
potassium, B vitamins, vitamin D, riboflavin, copper, selenium and fiber.

Have you ever tried stuffed mushrooms? No? You have to!

Preheat the oven to 200 degrees Celsius. Place 4 large portobello mushroom caps
on a baking sheet. Bake until the caps are just tender (about 10 minutes).

Combine all the veggies you want in a medium bowl. Delicious are tomatoes,
olives, cheese and chives. Don't forget to season it! Now distribute the mixture
across the portobello caps. Bake again for 10-12 minutes and enjoy immediately.

Another dish tip: portobello mushrooms stuffed with eggs. Just beat one egg in
each mushroom cap and let it bake for 20-25 minutes.

10. Egg white

No, egg whites are not just a 'bodybuilder-thing'. Egg whites are almost 100%
pure protein. Furthermore, the protein within egg whites is especially rich in
essential amino acids.

Want a breakfast omelette made with 10 egg whites? No problem at all. 10 egg
whites are only 160 calories and will definitely fill you up. Try an egg white
omelet with some veggies, such as spinach or mushrooms and add some low fat
cheese. Perfect start for the day.

11. Tomatoes

It isn't a mystery that tomatoes are one of the healthiest foods you can
possibly eat. They are rich in lycopene, which helps to prevent cancer, heart
disease and are good for your skin health
[https://blog.slickcoach.com/how-to-eat-for-a-better-skin/].

Did you know, that one medium tomato has just 22 calories?!

Here's the recipe for my absolute favourite tomato salad. It's super easy and
refreshing. Perfect for a lunch at work or as in-between snack.

Simply combine 200g corn, 100g baby arugula, 100g crumbled feta and some oregano
in a bowl. Stir well. Season it with salt and pepper. Slice 450g tomatoes and
place them on a plate. Now top the tomatoes with the corn mixture and enjoy.

12. Plum

This low-calorie stone fruit is an absolute must have in your kitchen! Their
sweetness is a great way to satisfy your sweet tooth. Plus, even the supermarket
standard is packed with antioxidants. It's cheap and good for you!

Have you ever tried plum salad? This salad is fruity, but not too sweet.
Place a handful of baby leaf salad greens on each plate. Slice 4 ripe plums into
segments and toss in a bowl with a little splash of lemon juice. Stir well and
allow to sit.

Now spoon them onto the greens and top with pecans. Simple and tasty!

13. Carrot

Believe it or not, but carrots are perfect if you're craving something sweet or
if you need something to munch on, especially when you're on a weight loss diet.
It's one of my husband's absolute favourite snacks when he's cutting.

They are very low in fat and a good source of thiamin, niacin, folate and
manganese.

They are also a low glycemic food, which is important to manage your blood
glucose levels. Plus, they are an all natural diuretic. Meaning carrots can help
your body to get rid of excess sodium and retained water. All these benefits
with just 41 calories per 100g serving. Amazing!

Nothing beats a home made carrot soup. Very low in calories (with just 50
calories per serving) and so easy to make.

In a large pot, simmer 8 sliced carrots, 1 tbsp chopped fresh ginger, 1 smashed
large clove of garlic, 1 litre of water, 1/2 tsp salt and 1/4 tsp pepper until
carrots are tender (about 20-25 minutes).

Now put the mixture in a blender and blend everything until smooth and add a
splash of lemon juice. Enjoy a delicious hot bowl of home made carrot soup!

14. Kiwi

Kiwi fruits are low in calories and energy density, making them a very
nutritious fruit choice.

You may have heard of the myth that kiwi fruits burn fat. Sadly, that's not
true, but they can help fill you up without a lot of calories.

A single kiwi fruit has just 42 calories. Plus, if you're on a low-fat diet
[https://blog.slickcoach.com/diets-explained-part-1-high-carb-low-fat/] they're
super easy to fit in, since each kiwi has only 0.4g of fat.

You are missing a special treat, if you never tried kiwi fruit nice cream 
before. Wonderful sweet and smooth.

Add 350g silken tofu, 250g frozen kiwi fruit and 3 tbsp honey to a blender and
blend for 10 seconds. If you want, you can add 25g of whey. That's it. The
perfect snack for afternoon!

15. Watermelon

Who doesn't love watermelon? They fill you up without adding too much calories
to your diet, due to their high water content. Satisfying your cravings without
guilt. Furthermore, they'll keep you hydrated.

When selecting a melon, compare a few that are the same size and pick the
heaviest one. That means it contains more water, so it'll be much juicier.

The best and simplest recipe is watermelon slices with mint and lime. Really
refreshing on a warm (pre-) summer day.

Cut one chilled watermelon into 2.5cm/1" thick rounds and cut each of the rounds
into 4 wedges. Chop 1/2 a bunch of fresh mint leaves and place in a bowl with 2
tbsp of lime zest. Add 2 tbsp of honey and stir well.

Place the watermelon on a plate and squeeze the lemon juice of 2 lemons over the
wedges. Sprinkle on the mint-lime-honey mixture and enjoy this fruity snack.

Conclusion
The perfect diet foods to lose weight are those that fill you up and feel good,
but do not contain a lot of calories. What is your favourite low calorie food?
Let me know in the comment section below!

Are you currently on a ketogenic or low carb diet? You miss bread? We got you! That's why I made these no-carb, keto-friendly mini bread bites.


How to make awesome 3-Ingredient keto/low carb bread bites

Are you currently on a ketogenic or low carb diet? You miss bread? Well, we do
have something for you today!

Every time when I watched my carb intake I got to a point where I couldn't stop
thinking about a good stuffed sandwich or the smell of bread.

That's why I made these no-carb, keto-friendly mini bread bites. They give you
the satisfaction of eating bread, but without carbs. Isn't that amazing?

Loaded with protein and good fats, they're light and fluffy and you can top them
with any herbs you want to. Each bread bite has a soufflé-like texture when it
comes out of the oven. After several hours in the fridge it becomes more
bread-like.

But enough talking and let me give you this amazing recipe, so you can try it
yourself!

3-Ingredient keto/low carb cheesy bread bites
Preparation time: 20 min
Baking time: 20 min

Here's the full video of how we made them:

And here's the written recipe:

Ingredients (serves about 14 bites)


 * 3 whole eggs
 * 100g full fat soft cheese
 * 1 pinch baking powder
 * optional: fresh or dried herbs, sea salt and other spices

Instructions

Preheat the oven to 150°C/300°F. Separate egg yolks from egg whites. Place both
separately in medium bowls and set aside.

Add the full fat soft cheese to the yolks and mix until it's well blended (it
needs to be perfectly smooth). Now add the baking powder to the egg whites and
whip the egg whites until they are extremely firm.

Fold the egg mixtures together and mix well. Spoon the mixture onto a baking
sheet or a baking tray and add your seasoning and herbs. Bake for about 20
minutes.

Now you can make your own club or avocado sandwiches without any carbs. You'll
be amazed, I promise!

Nutritional information
1 bread bite has roughly:

 * 35kcal
 * 2g protein
 * 0g carbs
 * 3g fat

In one of my last blog posts [/7-proven-reasons-to-never-neglect-flaxseeds/] I
wrote about the nutritional values and health benefits of flaxseeds. A lot of
you asked me about my favourite recipes using flaxseeds. Of course, you can just
sprinkle them over your oatmeal, yogurt with some fruits or in your morning
smoothie. Or you could try something different and new.

You can buy flaxseeds whole or ground (or grind it by yourself).

Let me share my favourite flaxseed meals with you. Let's get right into it!

1. The best self made vegan seed bread

I really love this one and I'm making it not often enough. It's one of the
things I really miss during my prep [/bikini-competition-journal-5-weeks-out/] -
the smell of a fresh, warm loaf of bread. Mouthwatering.

This bread is high in protein, unbelievable high in fiber and it's vegan. You
know I love recipes that are quick and simple, and so is this.

Ingredients for 1 loaf
 * 135g sunflower seeds
 * 100g whole flax seeds
 * 50g almonds
 * 150g rolled oats (steel cut if possible)
 * 2 tbsp chia seeds
 * 3 tbsp psyllium husk powder (you can buy this for example at Bulk Powders)
 * 1 tsp Himalayan salt
 * 1 tbsp honey
 * 3 tbsp coconut oil or ghee, melted
 * 350ml water

Mix together all dry ingredients in a loaf tin or something similar, if you
don't have one (it has to be heat resistant).

In another smaller bowl whisk together the honey, oil or ghee and the water. Add
the mixture to the dry ingredients in the tin and mix again until the dough is
thick. Add a little bit more water if you feel like the dough is not smooth
enough.

Let it sit for at least 2 hours. Better would be over night.

Preheat the oven to 175C/350F and bake for 20 minutes. Afterwards, remove the
load from the tin, place it upside down directly on the oven rack and bake for
another 30-40 minutes.

In an airtight container it will last for up to five days. If you want to freeze
it, slice it before doing so.

2. 2 Minutes flaxseed muffins


These super fast gluten-free, dairy-free and paleo friendly muffins saved some
hectic mornings. Yes, you read right. They only take 2 minutes!

Plus, you will most likely have all ingredients at home.

For one muffin you need:
 * 40g grounded flax seeds
 * 1 whole egg (or 1 egg white and extra water)
 * 2 tbsp soy milk
 * 1/2 tsp baking powder
 * pinch salt

Optional: You can add these ingredients if you want more sweeter muffins.

 * 1 tsp honey
 * 1/2 tsp cinnamon
 * a few drops vanilla extract
 * small handful of blueberries

Mix together all ingredients in a small mixing bowl until it's all smooth.
Transfer the batter to any suitable container. I often use just a mug, because
it's quicker, but you can also use a microwave-safe bowl or muffin mould.

Put in the microwave on full power for 2 minutes. If you don't want to use the
microwave place it in the oven for about 10 minutes at 180C/340F. After that,
the muffin should be well risen and firm to touch.

Now, enjoy the muffin as it is or slice to use it as a sandwich or toast.

3. Flaxseed pizza base

This is my version of a healthier pizza base. It's really quick, simple and
tasty. You should give it a try, especially if you are not a huge fan of the
cauliflower pizza base versions, like I am.

Ingredients for one base:
 * 350g ground flax seeds
 * 100g rolled oats
 * 4 whole eggs (or 4 egg whites and a little extra water)
 * 2 tsp baking powder
 * small pinch salt

Mix all the ingredients together until it's a soft-ish dough. If you think it's
too stiff, add a little bit more water and if it's too soft add more grounded
flaxseeds or oats.

Place the dough on a large baking sheet on the oven tray. Spread out until it's
no more than 1 cm thick. Finally, bake the pizza base for 10 minutes at
200C/390F until it's firm, but not hard.

Now top your pizza as you like and enjoy my version of a gluten-free pizza base.

4. Flaxseeds'N'Chocolatey cereal bars


These snack bars are perfect as an afternoon munch, with their chewy, crunchy
deliciousness. We really love the flavour of dried cherries, but any chopped
dried fruit will work in this recipe.

Ingredients for approx. 16 servings
 * 200g unsweetened puffed wheat cereal
 * 65g halved pecans
 * 50g salted pumpkin seeds (salted peanuts will work too)
 * 40g dried cherries, chopped
 * 2 tbsp sesame seeds
 * 1 tbsp ground flaxseeds
 * 150g honey
 * 90g finely chopped 85% cocoa chocolate

Preheat the oven to 150C/300F. Line a large baking tray with baking paper, but
let it overhang on two opposite sides.

Mix together the cereal, pecans, pumpkin seeds, cherries, sesame seeds and
ground flaxseeds in a bowl.

Next, combine honey and a tiny sprinkle of salt in a saucepan and warm it over
medium heat. Stir until the honey is more fluid and the salt dissolved.

Pour the honey in the bowl with the mixture and stir until everything is mixed
well and sticky. Let it cool down for 5 minutes. Now fold in the chopped
chocolate and mix again until it's all evenly mixed.

Scrape the mixture into the prepared baking tray and spread evenly. Finally,
just bake it about 35 minutes, until the top is golden brown. Let it cool down
completely.

Use the ends of the baking paper to lift the bars from the tray and peel the
paper off. Use a knife to cut it into approximately 16 bars. Enjoy your home
made snack bars.

5. Flax-balls

You never go wrong by having some of these always with you. They are the perfect
'pick-me-up' snack between the meals, when you're lacking energy.

Ingredients
 * 100g oats
 * 125g peanut butter
 * 75g ground flaxseeds
 * 2 hand full of raising
 * 25g whey protein powder (vanilla is awesome!)
 * 100g honey
 * 1 tsp cinnamon
 * optional: grated coconut

Mix all the ingredients together. Towards the end it's much easier to mix it
with your hands. Place the mixture in the fridge for about half an hour. Now
just roll into balls and enjoy them.

Which one of those is your favourite recipe? Or do you have other recipes for
me?

Please share them with me in the comment section below!

How to cook with flaxseeds - 5 simple recipes

I know, the protein shake routine can get old quite fast. Don't fear any longer, super tasty protein powder recipes are here!

8 simple and delicious protein powder recipes you need to try now

Getting an adequate amount of protein in your diet is essential for supporting
metabolism and muscle recovery.

Plus, the body’s structural components, such as skin, muscles, bones and organs
are made up mostly by protein. Many hormones and enzymes, which regulate body
processes and chemical reactions are related to protein. Since we need protein
to make antibodies to fight diseases, an adequate intake in your diet is
important.

You see, protein is essential for an overall good health.

The problem is that most people can't get their required 1.8g protein per kg
bodyweight in (or 1.2g per lbs). That's when protein powders come into play.

No, they aren't just for bodybuilders or fitness freaks, but also for the
'average person'. Actually, it's the cheapest, high quality protein source out
there and easier to consume than meat or legumes, if you struggle to eat that
much. Although whole foods are certainly preferred of course.

I know, the protein shake routine can get old quite fast. Don't fear any longer,
super tasty protein powder recipes are here! Plus, you can make some of your
favourite chocolate desserts healthier by using, for example, chocolate protein
powder instead of flour and refined sugar.

1. Protein Pancakes

Your day has to be awesome when your morning begins with pancakes, right?

For the basic pancake you just need:

 * ~32g of your favourite protein powder (vanilla or chocolate is awesome!)
 * 1 whole egg
 * 2 egg whites

Yep, that's all.

You can upgrade the pancake batter with 6g of raw cacao, 100g of low fat greek
yogurt or blueberries.

If you need a topping add a little bit of honey instead of syrup.

2. Protein Brownies

Mmmhhhh, brownies. Who doesn't love a big batch of pure deliciousness?

There is no way to make them healthier and suitable for your diet? Wrong! Of
course, you can make a healthier version of your beloved brownies and make
chocolate dreams come true.

These healthy 3 ingredient flourless brownies contain no butter, grains, oil or
sugar. They’re just made out of easy, everyday ingredients. Rich, dark and super
fudgy.

All you need is:

 * 300g unsweetened apple sauce
 * 70g almond butter or peanut butter
 * 40g chocolate protein powder

Preheat the oven to 200 degrees celsius/390 fahrenheit. Coat a small loaf pan
with baking paper. Add the apple sauce and nut butter in a large mixing bowl and
mix well. Now add the cocoa powder and mix again until it’s all nice and silky.

Transfer the brownie batter to the loaf pan and bake for 35–40 minutes. Let the
brownies cool down completely and refrigerate for several hours (best would be
overnight).

3. Protein Balls

This is the perfect snack for every one who is on-the-go.
Best thing about them: They just take about 10 minutes to prepare, they're grain
free, dairy-free and vegan.

You need for approximately 18 balls:

 * 25g vanilla protein powder (or another flavour you like)
 * 60g oats
 * 50g nut butter (peanut butter is SO good)
 * 10g honey
 * 20g chopped nuts

Place protein powder and oats in a bowl and mix together. Add the nut butter and
the honey and mix again. The batter should be like cookie dough. If not, play
with the ingredients.

Last but not least, add the chopped nuts and mix one last time. Scoop out the
batter into your palm and roll into balls. Refrigerate them for an hour and
enjoy!

4. Protein Overnight Oats

The good ol' oat meal. Nothing beats a warm bowl of oat meal if you ask me. I've
got a recipe that kicks up the protein and the flavour on your breakfast
favourite. You will most likely already have all ingredients you need at home.

 * 50g oats
 * 32g of your favourite protein powder (mine is vanilla)
 * 100g low fat greek yogurt

Boil some water. Mix oats and protein powder in a bowl together. Toss the hot
water over the mixture and stir, stir, stir until everything is smooth. Add the
greek yogurt and stir again. So fast and delicious, yum! Add fruits on top as
needed.

5. Protein Cookies

This is one of my favourite recipes lately! Healthy cookies don't get any easier
than this. In my opinion the simplest things in life are the best. And in this
case the most satisfying.

Try them and they will be one of your favourite guilt-free snacks.

For 6 cookies you need:

 * 2 medium ripe bananas
 * 100g of oats
 * 25g protein powder

Start by mashing your bananas with a fork in a bowl. Add in the protein powder
and keep mixing. Lastly, mix in the oats.

Use a spoon to drop the dough on a baking sheet. Bake at 180 degrees C (350° F)
for 15-20 minutes or until golden brown.

Enjoy them warm or directly from the fridge.

6. Protein Coffee

Without coffee, without me! But if you're craving something sweeter or with more
taste, you need more than plain black coffee, right? We've got you covered! All
you need is:

 * 25g protein powder of choice
 * 1 cup of black coffee
 * optional: splash of soy milk or almond milk

Add protein powder to a cup of steaming coffee. Stir and add soy milk or almond
milk. Better and cheaper than any Starbucks coffee!

7. Protein Pudding

Got late afternoon cravings? Fighting against the idea of a super sweet
chocolate pudding? What if I tell you, you don't have to?

Here's the healthier version of a chocolate pudding.

You'll need:

 * 25g of vanilla or chocolate protein powder
 * 50g of plain greek yogurt
 * if needed to thin out mixture: 1 or 2 tsp water

It's really stupid-simple to make: Mix the protein powder and greek yogurt. If
you need it, add some water. That's all! Refrigerate for an hour and enjoy!

8. Protein Ice Cream

Everybody loves ice cream! Me, too. What if I tell you, you can make your own
ice cream?

Here's the recipe! You need:

 * 350g silken tofu
 * 250g frozen fruits you like (berries are so delicious, but also mango is
   pretty awesome)
 * 25g protein powder (vanilla tastes awesome and gives your ice cream some nice
   sweetness)

Simply put everything together in a blender and blend until smooth! Enjoy this
heavenly self made ice cream.

We hope you enjoyed our awesome and simple protein powder recipes. Let us know
which one is your favourite down in the comments.

8 simple protein powder recipes you need to try now

These energy bites are no bake, no added sugar, vegan, loaded with protein, fiber and healthy fats. And it takes less than 10 minutes to put together.


How to make the best vegan energy balls you've ever had

Doesn't matter if in the morning, after a sweaty workout or during a break from
your stressful job, we all need an energy boost from time to time.

These little energy packed snacks have been my lifesaver so often. They're
packed with awesomeness from every little ingredient. And you can make lots of
different variations by playing with the ingredients.

You have to try these raw energy balls, because they give you all the natural
energy you need to get through the day. The best thing about them? They're ready
in no time. Really! 10 minutes, that's all you need.

Furthermore, they're filling and portable, and they stay fresh in the fridge for
about 2 weeks.

Since this my absolute favourite energy ball recipe you have to try it!

These energy bites are no bake, no added sugar, vegan, loaded with protein,
fiber and healthy fats. And it takes less than 10 minutes to put them together.
It's hard to believe these peanut butter balls are healthy, since they taste
more like dessert. But believe me, they are.

Ingredients

They're so simple and you just need 5 ingredients.

 * 400g medjool dates
 * 100g oats
 * 100g chopped nuts (any kind of nut you like, I prefer peanuts)
 * 2 tbsp natural peanut butter (without added sugar or salt)
 * 2 tbsp maple syrup (or honey, if you fancy some)
 * optional: 15g protein powder (vanilla tastes amazing!)
 * optional: 10g flaxseed

Instructions

Place the nuts and the oats into a food processor and blend until they form a
chunky flour. Add all other ingredients and blend again until they form a sticky
mix.

Put the mixture in a bowl and place it in the refrigerator for 15 minutes. This
way, they are easier to roll.

Roll into balls and store in the fridge for up to 2 weeks. Done.

You read right: 2 ingredients. No, I'm not missing some ingredients. Simple, delicious and healthy. That's the way I like it. Gluten free, vegan, sugar free

Awesome 2 ingredient breakfast cookies you will absolutely love

You know me by now: I absolutely love stupid-simple recipes, that don't require
much effort or ingredients.

And yes, you read that right: 2 ingredients. No, I'm not missing some
ingredients. Simple, delicious and healthy. That's the way I like it.

They are naturally gluten free - if you buy oats labeled not from a wheat
processing facility - vegan and without added sugar. The perfect way to use up
some overly ripe bananas, as they add good natural sweetness. Even frozen
bananas work perfectly, too!

I promise you, these cookies are moist and chewy without sugar or eggs.

Make a batch in the beginning of the week, because they are perfect for meal
prep, as an on-the-go-breakfast and for need-more-energy-snacks.

Here's the recipe for you:


For approximately 12 cookies you'll need

 * 75g oats
 * 2 ripe banana

optional add-ins:

 * 70g raisin (or any other dried fruits you like)
 * 25g whey
 * 25g chocolate chips
 * 30g peanut butter (or any other nut butter you like)
 * 1 large mashed sweet potato
 * 5g cocoa
 * 20g chopped nuts
 * 50g fresh blueberries
 * 25g coconut flakes
 * 20g honey or maple syrup
 * 20g peanuts

Instructions:


Preheat the oven to 185°C/365°F. Mash 2 ripe bananas in a bowl. Pour oats and
the add-ins you like into the same bowl as the bananas. Mix everything together
with a spoon.

Now portion 12 scoops of the mash onto a baking sheet. Place into oven and bake
for 12-16 minutes or until golden brown.

Tip: If you want flat cookies, flat the cookies before baking with a glass.

Enjoy them hot or cold, as you like. They're so tasty!

Let me know how they turned out and what's your favourite add-in (mine are
raisins)!

Chia seeds may be tiny, but they provide a lot of nutritional benefits. Chia puddings are so easy to make and perfect for meal prep.


The Best And Simplest To-Go Chia Pudding You've Ever Eaten 

Chia seeds may be tiny, but they provide a lot of nutritional benefits. They're
loaded with fiber, protein, calcium and omega-3-fatty acids.

But what's really the best thing about chia seeds (besides their nutritional
value) is their ability to completely transform in size and volume. They soak in
any form of liquid they're surrounded with by up to 10 times their weight.

Not only does this make chia seeds a great breakfast, a healthy snack during
work or dessert, but it also means that they will help you stay hydrated and
full longer.

Chia puddings are incredibly easy to make and perfect for meal prep as they keep
well in the fridge.

Basically, you simply stir all ingredients together in a small bowl or large
jar. Cover and place it in the fridge for at least six hours, or better over
night. The longer you wait, the thicker the pudding will be.

Add the topping right before you eat it. Chia pudding is pure perfection if you
add yogurt.

Our favourite chia pudding recipes
Blueberry chia pudding (2 servings)
Ingredients

 * 1/4 cup chia seeds
 * 2 cups almond or soy milk
 * 2 tbsp honey
 * 1/4 tsp cinnamon
 * 1/2 cup blueberries

Topping

 * 1/4 cup blueberries
 * 3 tsp chopped nuts



Orange chia pudding (2 servings)
Ingredients

 * 1/4 cup chia seeds
 * 1 cup almond milk
 * 1 tbsp honey

Topping

 * 1/2 tsp orange zest
 * 1/4 cup walnuts



Cacao peanut butter chia pudding (2 servings)
Ingredients

 * 1/4 cup chia seeds
 * 1 tbsp raw cacao powder
 * 1 cup soy milk
 * 1 tbsp peanut butter

Topping

 * 1 sliced banana
 * cacao nibs



Coconut almond chia pudding (2 servings)
Ingredients

 * 1/4 cup chia seeds
 * 1 cup coconut milk
 * 1 cup almond milk
 * 1 tbsp honey

Topping

 * half a banana, sliced
 * 1/3 mango, chopped
 * chopped nuts
 * 1 tbsp almond butter
   

Green tea chia pudding (2 servings)
Ingredients

 * 2 bags of green tea
 * 1 cup of water
 * 1 cup of coconut milk
 * 1/4 cup chia seeds
 * 2 tbsp honey

Toppings

 * 1 cup blackberries

Boil water and allow tea bags to steep in water for 20 minutes. Then combine all
other ingredients as usual.



Raspberry chia pudding (2 servings)
Ingredients

 * 1/4 cup chia seeds
 * 1 cup coconut milk
 * 1/2 cup of raspberries

Toppings

 * chopped nuts
 * 2-3 raspberries



Apple cinnamon chia pudding (2 servings)
Ingredients

 * 1/4 cup chia seeds
 * 2 cups unsweetened soy milk
 * 2 tbsp coconut flakes
 * 1 apple, cored and chopped (blended in)
 * 2 tsp cinnamon

Toppings

 * 1 apple, cored and chopped
 * sprinkle with cinnamon

To-go chia pudding

With tofu it's such an easy way to get healthy protein int your diet. And here's the best part: you can eat it at any time of the day.

The most delicious and simplest tofu recipes you've ever eaten!

Meatless Mondays are growing ever more popular and people becoming more and more
aware of the costs of eating meat.

With tofu it's such an easy way to get healthy protein into your diet. And
here's the best part: you can eat it at any time of the day. Try it in place of
eggs in a breakfast scramble, crisp it up for lunch or a snack, mix it with
frozen berries to make homemade ice cream, and turn it into a hearty soup or
even a vegan pot pie for dinner.

There are no limits when it comes to tofu.

Before you start cooking with tofu
There are two kinds of tofu: regular/firm and silken. Regular tofu is firmer and
appropriate for dishes where you want the tofu to hold together.

Silken tofu has a much softer consistency and falls apart easily.

Most regular tofu comes packed in water so the number one thing you need to do
is to drain the blocks as much as possible. If you don't drain it, the tofu
won't absorb a marinade or get crispy in a pan.

To drain it, slice the block and place the slices in a single layer on a baking
sheet. Put a heavy object (e.g. cookbooks) on it and let it sit for at least one
hour. If you don't have that much time, simply squeeze the whole block between
your hands - gently for a few seconds.

The best ways to eat tofu
Tofu scramble
Think of this as scrambled eggs, but with tofu. Mhhh.

You need for two servings:

 * 1/2 red onion
 * 1/4 red bell pepper
 * 1 clove garlic
 * 1 block firm tofu
 * salt and pepper

Instructions

Place the chopped onion, bell pepper and garlic in a frying pan an sauté it on
the stove on medium-high heat. Remove from the stove when your onions are
beginning to change colour and set the pan aside.

In a bowl, crumble the tofu and season it with salt and pepper as you like. Put
it in a different frying pan and place it on your stove on medium-high heat.
Give it a little stir every now and then until the tofu begins to get firm-ish
around the edges.

Gently put your onion/pepper mixture into your tofu and serve hot.



Tofu lentil salad
The perfect lunch or dinner if your are lazy, but still healthy and delicious.

You need for two servings:

 * 1 block firm tofu
 * 150g salad greens, any kind you like
 * 1/2 can cooked lentils
 * 1/2 medium avocado
 * 250g tomatoes
 * 1 tbsp Sriracha sauce

Instructions

Slice the tofu into quarters, press to remove excess moisture and cut into
chunks. Heat a pan over medium-high heat and add a little bit of extra virgin
oil. When the oil is hot, add the tofu in a single layer and sprinkle with salt.

Once the tofu is nicely brown on all sides, reduce the pan heat slightly and add
the Sriracha sauce. Turn of the burner. Let the tofu sit in the hot pan while
you prepare the greens for your salad.

In a large bowl, toss the greens, lentils and any other veggies. Top with the
tofu cubes. Done!


Baked tofu
One of my favourite tofu recipes that pairs well with any marinade.

You need for two servings:

 * 1 block firm tofu
 * 1 tbsp Sriracha sauce
 * 1 tbsp Tahini
 * 1 tbsp water

Instructions

Remove the tofu from its packaging and pat dry. Slice the tofu into cubes. To
give the tofu extra flavour, marinate the tofu pieces. Whisk together the
marinade ingredients. Transfer the marinade and the tofu to a shallow container.

Coat the cubes with marinate. And let it sit for 30 minutes.

When ready, bake the tofu for 25 minutes on 180°C.

Serve immediately, while still warm. Enjoy!



Silken tofu mousse
This mousse takes only a few minutes and the result is amazing.

You need for two servings:

 * 1 block silken tofu
 * 1 banana
 * 1-2 tbsp Tahini
 * 1 1/2 tsp cacao powder

Instructions

Blend all the ingredients in a blender. Pour the mouse into serving glasses. Put
away in the fridge for at least four hours, better over night. That's it!



Green tea smoothie bowl
Matcha tea powder and creamy avocado combined in this vegan smoothie bowl. A
delicious new way to enjoy breakfast or as a snack.

You need for one serving:

 * 3/4cup unsweetened coconut milk
 * 1 ripe banana
 * 1/2 diced avocado
 * 150g silken tofu
 * 2 tsp maple syrup or honey
 * 1 tsp matcha powder
 * 1/4 cup fresh blueberries

Instructions

Combine coconut milk, avocado, banana, tofu, maple syrup or honey and matcha in
a blender. Blend until smooth and pour the smoothie into a bowl. Top it with the
blueberries and enjoy.



Strawberry-Almond smoothie
Enjoy this simple and satisfying smoothie after your workout.

You need for one serving:

 * 10 frozen whole strawberries
 * 1 cup almond milk or any milk you like
 * 200g silken tofu
 * 1 ripe banana

Instructions

Combine strawberries, almond milk, tofu and banana in a blender. Blend until
smooth and pour in a glass. Yum!



By the way
Let me know if you tried some of these recipes and how they turned out!

How to make tofu really delicious and the best you've ever eaten

These cookies will keep you full throughout the morning or whenever you like them. 
Here's our super easy recipe, which doesn't require any fancy equipment.

Ridiculous healthy and easy banana oatmeal cookies with no added sugar

It's easy to grab a to-go breakfast pastry and a coffee at the supermarket when
you're in a rush. But most muffins and croissants are packed with calories and
are seriously lacking nutritional benefits.

Craving something sweet in the morning? I have an easy way to make your own
sweet and healthy breakfast!

When I heard of the concept of a breakfast cookie I had to try it. It sounded
like a dream come true. These cookies will keep you full throughout the morning
or whenever you like them.

Here's the super easy recipe, which doesn't require any fancy equipment. You can
whip them up and have breakfast for the whole week in a few simple steps.

What you need for 9 cookies
 * 2 very ripe bananas
 * 150g oats
 * 150ml skimmed milk (or any milk you like)
 * 1 whole egg
 * 5g cocoa
 * 1 tbsp low-fat peanut butter (or almond butter)
 * 1/2 tsp cinnamon

Introductions
Preheat the oven to 180 degrees. Mash the bananas and mix it with the oats, milk
and egg before adding the remaining ingredients. Put the mixture on a tray and
form 9 large cookies. Bake for 20 minutes until golden brown. If you want, you
can top them with chopped almonds or grated coconut flakes.

Enjoy!

Ridiculously healthy banana oatmeal cookies

This ingredient makes you think of winter when you taste it. The perfect partner for a hot chocolate. 

Ingredient of the month January 

Happy new year!
I hope all of you had a nice and wonderful new year's eve. Welcome to 2017! A
new year full of possibilities. It’s chapter one. We have all the best
intentions for 2017. We’ve made our new years resolutions and are on the path to
form new habits.

January is the only month of the year when you can put your phone on silent
without people questioning your sanity. Embrace it. Do the things you always
tell people you are interested in, but never had the time to actually do.

There is something about starting a new year that reignites people’s sense of
creativity and ambition. You start to reflect what you have or haven’t achieved
in your big life plan thus far. And now is the time to do it!

We searched for an ingredient of the month, that makes you think of the winter
when you taste it. The perfect partner for a hot chocolate or to enhance the
taste of vegetables and fruits. It really is an allrounder.

This months favourite ingredient is cinnamon!


Did you know, that there was a time when cinnamon was more valuable than gold?
True story!

One of the lesser known benefits, is that it can be used as a natural food
preservative. It has anti-bacterial abilities, so there is no need for chemicals
or artificial ingredients.

The potential health benefits of cinnamon are simply amazing. Here is just a
handful of proven ones:

Type 2 diabetes
Yes, that’s true! Cinnamon can be such an effective tool in managing diabetes.
How? By reducing blood pressure and lowering your fasted blood sugar levels.
Furthermore, it can also improve insulin resistance.

By working directly in the muscle cells, cinnamon forces them to remove sugar
from the bloodstream, where it is converted to glycogen. A recent research has
shown, that cinnamon works even better than most prescription meds.

Basically, cinnamon - as a completely non-toxic food - repairs the receptors, so
they can better respond to insulin again.

Bad cholesterol (LDL)
Cinnamon is lowering your fasted blood sugar, reducing triglycerides, LDL
cholesterol and for that reason your total cholesterol.

It may also cause an increase in your “good” cholesterol (HDL). Adding cinnamon
to your diet can also remedy the effect of occasional high-fat choices, so
they're not quite as detrimental to your health as they would be otherwise.

Bacterial and fungal infection
The main active component of cinnamon is called Cinnamaldehyde. They may help
fight various kinds of infections. If you suffer from an respiratory tract
infection caused by fungi you can use cinnamon oil to treat it effectively.

In fact, it’s known that it inhibits the growth of certain bacteria, such as
Listeria and Salmonella.
The antimicrobial effects also help prevent tooth decay and reduce bad breath.

Inflammation
Cinnamon is very high in antioxidants, and therefore has anti-inflammatory
effects. This could also help lower the risk of heart disease, cancer, brain
function decline and more. Seven kinds of flavonoid compounds have been found in
cinnamon alone, which are highly effective at fighting dangerous inflammations
throughout the body.

Suffering from a swelling? Cinnamon may help! Even with pain management. Studies
have shown that it helps to relive muscle soreness, PMS pains and severity of
allergic reactions.

Sugar replacement
Cinnamon has a naturally sweet taste, without containing any sugar. Therefore,
adding cinnamon to your foods can help you cut down the amount of sugar you
normally eat [/the-reasons-you-may-be-craving-sugar/]. Thereby it lowers the
glycemic load of your meals.

Try using cinnamon in coffee, tea, baked good, yogurt, on fruits and in your
oatmeal.

My 3 favourite cinnamon recipes
Honey-roasted cinnamon Chickpeas
 * 500g chickpeas
 * 1/2 teaspoon cinnamon
 * 1 tablespoon honey
 * 1/8 teaspoon sea salt

Preheat the oven to 180 degrees. If you got canned chickpeas, drain and rinse
them. Place them on a towel to dry. Now just spread the chickpeas on a baking
sheet in a single layer. Bake for approximately 45 minutes. Afterwards, while
the chickpeas are still hot, toss them in a bowl with the honey, cinnamon and
sea salt. If you want a caramelised effect, place them back in the oven for
another 10 minutes. Now sit back and enjoy!

Cinnamon Smoothie
 * 1 frozen banana
 * 250ml unsweetened almond milk
 * 1/2 teaspoon cinnamon
 * 1/2 teaspoon honey
 * 25g vanilla whey protein powder
 * optional: cinnamon stick for garnish

Simply combine all ingredients in a blender. Blend until it's all smooth. Add
more almond milk as desired. Pour into a tall glass, add the cinnamon stick for
garnish and enjoy. Perfect for cold winter mornings!

Baked cinnamon banana crisps
 * 4 medium ripe bananas
 * lemon juice (1 large lemon)
 * cinnamon

This is my absolute favourite! It’s perfect as topping for oats or simply as a
snack. Preheat the oven to 100 degrees. Peel the bananas and cut into 1/4 inch
slices. Dip each slice into the lemon juice and place on a baking sheet.

Now sprinkle as you like with cinnamon. Bake 3 to 4 hours, or until the chips
are dry and slightly brown. Make sure to flip your chips halfway through. Remove
from the oven and let them cool down. Enjoy!

At the end of the day, cinnamon is one of the most delicious and healthiest
spices on the planet. Just make sure you get Ceylon cinnamon. Otherwise stick to
small doses if you’re using the Cassia variety.

Ingredient of the month January

We want to share with you our all-time-favourite recipes. They are made with just a few ingredients, which you have most certainly at home already.

Simple and fresh recipes

> “Let food be thy medicine and medicine be thy food” ~Hippocrates

It isn’t always easy to eat healthy, but committing to a healthy lifestyle can
be one of the smartest decisions you could ever make.

When we started our lifestyle change I began to look for some tasty recipes. I
was shocked when I saw recipes where you’d need all kinds of fancy stuff. I
didn’t even know where to buy all of this!

That’s why we want to share with you our most loved all-time-favourite recipes.
They are made with just a few ingredients, which you have most certainly at home
already. They are easy to make, you can make many versions of it by just playing
with the ingredients and they are really nourishing.

Overnight-Oats.

It’s as simple as it is brilliant: Oats which are left in some kind of liquid
overnight will plump up more fluffy and creamy than if you microwave it.

It is a morning time-saver since it’s all ready to go when you wake up.

For my favourite one, peanut butter overnight oats, you need:

 * 50g of rolled oats (188kcal, 3.8g F/33.8g C/6.2g P)
 * 100ml unsweetened almond milk (14kcal, 1.2g F/0.2g C/0.5g P)
 * 5g of chia seeds (25kcal, 1.7g F/1.7g C/0.8g P)
 * 1 tsp peanut butter (95kcal, 8g F/4g C/3.5g P)
 * little splash of honey
 * 1 banana as an optional topping (92kcal per 100g, 0.5g F/22g C/1g P)

Introductions

First, mix the rolled oats with the almond milk in a jar. You can also use a
combination of dairy or non-dairy milk, yoghurt, or even juice. Fancy steel cuts
oats? Totally fine, just add more liquid. As you can see, you’re really flexible
with this recipe.

Mix the honey and one tablespoon peanut butter in. You can also add any spices,
sweeteners, or dried fruit as desired. Store the jar in the fridge and let the
oats soak for at least three hours or better overnight.

Next morning you can add the banana, or anything you like, as the topping.

A nice slick-hack for you: If you have a nearly empty peanut butter jar, mix
xthe oats in that instead of a clean one. The oats will soak in the flavour.
Delicious! Same with honey or jam jars.

Oatmealcake with protein yoghurt.

Yeah, we are oat lovers. They are a good source of carbs and fiber, contain more
protein than most grains, and are loaded with important vitamins, minerals and
antioxidants. And most importantly they fill you up!

Here’s what you need:

 * 50g of oats (188kcal, 3.8g F/33.8g C/6.2g P)
 * 250g of egg white (125kcal, 0.5g F/1.8g C/27.8g P)
 * 25g of your favourite protein powder (really good is strawberry flavour)
   (101kcal, 1.8g F/1.2g C/20g P)
 * dried fruit and cacao powder (optional)

Introductions
Stir everything together in a microwave-friendly bowl. Microwave it for roughly
5–7 minutes (at 700 volt). Done!

Add all your favourite toppings like peanut butter, almond butter, yoghurt, nuts
or fresh fruits.

Like it more hearty? Just top it with some bacon, chicken breast or tomatoes.
It’s a perfect recipe if you want to prep your meals.

Quick, easy and guilt-free.

Protein stuffed Pitta

A pitta bread is a flat bread with a “pocket” in the middle. Pittas are a fun,
quick way to make a sandwich at any time of the day.

Fill them with any kinds of meats, vegetables, spreads and cheeses, and make a
healthy and satisfying meal without too many calories.

Here’s what you need:

 * 2 whole wheat pittas (139kcal per pitta, 0.7g F/25.8g C/5.5g P)
 * 1/2 medium avocado (117kcal, 10.5g F/6g C/1.5g P)
 * 70g of feta cheese (189kcal, 14.7g F/1.3g C/12g P)
 * 6 cherry tomatoes (18kcal per 100g, 0.2g F/3.9g C/0.9g P)
 * lettuce (15kcal per 100g, 0.2g F/2.9g C/1.4g P)
 * 2 tsp light mayonnaise (70kcal, 7g F/2g C/0g P)
 * little bit of salt

Introductions

Start by putting the pitta breads in the toaster for a few minutes. When they
are finished open them gently with a knife (be careful, the bread is very thin
and hot).

Use one half of the avocado for one pitta. Dice the feta cheese and combine it
in a bowl with the light mayonnaise, a little bit of lemon zest, some pepper and
salt. Fill each pitta with the diced feta-mixture. Top it with tomatoes and
lettuce.

You can literally put everything in there. Another delicious option is tofu with
humous and vegetables.

Sweet potatoes fries or wedges.

There is no tastier way to eat sweet potatoes. A single sweet potato contains
400% of your daily required vitamin A. They also have a lower glycemic index
than white potatoes.

For 4 servings you need:

 * 4 medium sweet potatoes (86kcal per 100g; 0g F/20.3g C/1.6g P)
 * salt, pepper or cinnamon

Introductions

Start by cutting all your potatoes into fries or wedges. Try to cut them into
the same sizes, so that they all cook at the same rate. Preheat your oven to 200
degrees. Tumble the sweet potato fries onto a baking sheet and spread evenly.

Bake them for 35 minutes. If the edges become a little brown, don’t worry.
They’ll taste rather caramelised than burned.

Serve the fries with a sprinkle of extra salt on top. Also delicious are cumin,
cayenne pepper, or cinnamon.

Since they are baked, they are much healthier than fried potatoes from a fast
food restaurant.

Enjoy!

Our favourite simple and fresh recipes

Protein is the big difference between a snack that keeps you going and one that makes you much hungrier than you were before. 

Quick and easy protein loaded snacks

Protein is the big difference between a snack that keeps you going and one that
makes you much hungrier than you were before. In fact, it slows down digestion,
which keeps your blood sugar steady and your cravings low.

I know a bag full of chips and a milkshake is awesome, but it won’t satisfy for
long.

Let me help you to power up your plate with some healthy, nice and easy protein
snacks for your work, after your workout, or wherever you are at any time of the
day. You don’t need a long list of ingredients. All it takes is just 5 minutes
and your snack is served.

Cottage cheese with tuna
200 grams of nonfat cottage cheese contains only roughly 10 grams of
carbohydrates and about 19 grams of protein. That’s more than a greek yogurt!

Mix it with 100 gram of tuna, tinned in water, and you’ve got about 38 grams of
protein and just 210 kcal right there. You can season it with your favourite
herbs or add some veggies like tomatoes. This protein packed snack is going to
fill your empty stomach nicely.

Tuna and cottage cheese might sound a little but weird, but try it out (if you
like fish at all that is) — you might be surprised.

Eggs with feta
This is really one of our favourites. And it’s just as simple as it is
delicious.

Just beat 3 eggs (medium — each about 55 gram) into a pan and let them cook
until they are nearly done. Then add 100 gram low fat feta cheese and stir
occasionally to a soft scramble.

You can season it with salt and pepper, if you need it. But its not really
necessary, since the feta is salty enough on its own.

Total calories are around 430 with 41 grams of protein, 2 grams of carbs, and 27
grams of fat. Very nice for ketogenic diets by the way!

Greek yogurt with whey and nuts
If you rather like it a little bit sweet you can upgrade your low fat greek
yogurt, which itself contains 5 grams of protein per 100 gram serving, with your
favourite whey and some nuts.

Greek yogurt is creamier and thicker than regular yogurt, which makes him more
satisfying. Adding nuts means adding more fibre and fat, which keeps you feeling
full longer when paired with protein.

Using 25 grams of the strawberry whey your total calories should be roughly 178
with 20 grams of protein, 8 gram of carbs, and 5 grams of fat. If you like it
more sweet you can sweeten it with honey, maple syrup or cinnamon.

Chickpeas with feta and avocado
Just add 1 can of chickpeas (about 240g; rinse and drain them to avoid gas
issues), a large chopped avocado (about 160g) and 100g of diced reduced fat feta
in a bowl. Stir it until it’s all mixed up. That’s it! If you want, you can add
some herbs or lemon juice.

This serves abut 4 people, so you can easily use it for your meal prep routine.

All together you’ve got 820 calories with 15g of fibre, 42g of protein, 45g of
carbs, and 50g of fat. Per serving it ends up with roughly 205 calories, 10g of
protein, 11g of carbs and 12g of fat.

Hard-boiled eggs with avocado and veggies.
Boil 2 medium sized eggs, chop them and put them in a bowl. Add 1/2 chopped
large avocado (about 80g) and add veggies as desired. Red onion and a red bell
pepper are very delicious for this one. Sprinkle a little bit of sea salt and
pepper over it and enjoy!

This snack is loaded with protein (15g), and good fats (26g), but is very low in
carbohydrates (2g) and calories (just 316).

The best way to keep going is to snack smart. It will help you focus, keep you
energised and fuels your body with the needed nutrients
[/the-basics-what-are-macros-and-micros].

We hope that these recipes will help you in your busy lifestyle to make more 
healthy choices every day [/how-to-improve-our-health-with-small-steps].

What if you could enjoy some sweet brownies without feeling guilty afterwards? Yes, that’s possible! 

Healthy 3 ingredient brownies

Sometimes we just need something sweet to satisfy our cravings.

What if you could enjoy some sweet brownies without feeling guilty afterwards?
Yes, that’s possible! We’ve got a much healthier and easier recipe for your
beloved brownies. No regret, no guilt. Just satisfaction and enjoyment.

These healthy 3 ingredient flourless brownies contain no butter, grains, oil or
sugar. They’re just made out of easy, everyday ingredients. Rich, dark and super
fudgy.

Following a paleo, vegan, gluten free or sugar free diet? No problem, they are
suitable for you, too! It’s a perfect combination of unsweetened apple sauce,
cacao powder (or whey powder, if you like) and almond butter or peanut butter
(for those of you who don’t follow a paleo lifestyle).

Here’s the recipe
Ingredients
 * 1 cup unsweetened apple sauce
 * 1/2 cup almond butter or — as I prefer — peanut butter
 * 1/4–2/3 cup cocoa powder or whey, if you have a flavour that fits
 * Frosting of choice (I would recommend without — they’re delicious on their
   own)

Instructions
Preheat the oven to 200 degrees celsius/390 fahrenheit. Coat a small loaf pan
with baking paper. Add the apple sauce and nut butter in a large mixing bowl and
mix well. Now add the cocoa powder and mix again until it’s all nice and silky.

Transfer the brownie batter to the loaf pan and bake for 35–40 minutes. Let the
brownies cool down completely and refrigerate for several hours (best would be
overnight).

Finally top the brownie with your optional frosting and slice into bars. That’s
it!

If you don’t like it that fudgy, simply add about 50g of oats.

Yum!

Here's the recipe as video tutorial, if you fancy some moving pictures :)

We chose one ingredient that fits perfectly to this festive season. An ingredient that even helps improve your immune system.

Ingredient of the month December

> “December, being the last month of the year, cannot help but make us think of
what is to come.”
― Fennel Hudson


December is like the Friday of the months, that’s why it couldn’t be more
refreshing. Out with the old and in with the new.

It’s one of the most wonderful and magical times of the year, in which we
celebrate both an end and a beginning.

Maybe 2016 wasn’t your year. But the new year brings renewed optimism for
change, for a better life and for a better you. A fresh start.

The end of the year also comes with a lot of celebration and festive food. From
cookies, brownies and cakes to turkey, smoky beef and Yorkshire puddings. That’s
why we chose one ingredient that fits perfectly. An ingredient that even helps
improve your immune system: the sweet potato.


Sweet potatoes are available nearly everywhere, inexpensive and so delicious.
You have to give them a try. Not only do they taste like dessert, but they
provide some surprising health benefits as well.

They are loaded with beta-carotene, which the body converts to vitamin A.
Vitamin A is vital to keep your immune system functioning properly. Perfect for
the cold winter months!

Furthermore, one medium sweet potato contains 17% of your daily requirement for
vitamin C. We need vitamin C not only for our nervous and immune system, but for
bones, teeth, skin and cell protection.

Suffer from digestion issues? No problem. The fiber content in a sweet potato is
much higher than in white potatoes, which makes it an excellent facilitator for
digestion. Plus they are easy to digest, since they mainly contain starch.

Some people believe, that sweet potatoes should be avoided if you’re suffering
from diabetes. But as a matter of fact, they are beneficial for diabetics
because they regulate blood sugar levels. Of course you should not eat too many
of them, but it is shown that sweet potatoes can help with the proper secretion
and function of insulin.

Want to gain muscles? Add sweet potatoes to your diet! By providing a lot of
energy and containing a good amount of complex starches, health vitamins,
minerals and even some proteins, they’re excellent muscle builders.

And here are our 3 favourite recipes
Sweet Potato toast with peanut butter and bananas.

 * 1 medium sweet potato
 * low-fat peanut butter
 * 1 banana berry jelly

This is my absolute favourite snack. Just slice the sweet potato lengthwise into
thick slices and put them into your toaster (just like bread). When it pops up
from the toaster check with a fork if it’s ready. Now simply add the topping.
You can use whatever topping you like of course, even avocado and egg or sliced
chicken. It’s so delicious!

Cheesy roasted sweet potato.

 * 4 small sweet potatoes, halved
 * 2 tablespoons olive oil
 * salt and pepper
 * 1 1/2 ounces grated parmesan

Preheat the oven to 180°C. Rub the potatoes with oil and herbs and put them on a
baking sheet. Bake them for about 18 to 22 minutes until they are golden brown
and tender. Take the potatoes out of the oven and top them with parmesan. Put
them back in the oven until the cheese is melted. Fantastic!

You can also just use cinnamon, if you’re looking for a calorie-reduced version.
Perfect for cold winter nights.

Loaded baked sweet potato.

 * 1 large sweet potato
 * salt and pepper
 * 1 sliced avocado
 * 50 gram cottage cheese
 * green salad for serving

This is my favourite dinner at the moment. Just rub the sweet potato with water
and put it in the microwave for 5 minutes (or in the oven for 30–40 minutes if
you prefer that). Cut the potato open lengthwise and season it with salt and
pepper.

Top the potato with avocado, cottage cheese and nuts. Serve it with a salad and
enjoy.

Go and grab a sweet potato for your next meal. They are delicious, nutritious
and perfect for this time of the year!

> “The month of November makes me feel that life is passing more quickly. In an
effort to slow it down, I try to fill the hours more meaningfully.” — Henry
Rollins


To be honest, November isn’t my favourite month of the year, but it’s so
beautiful to live in a climate and embrace how the seasons change. Just go
outside and watch all the different colours and feel the crunchy leaves under
your feet. Yes, it’s getting colder, but take a look at the wonderful blinding
sunshine and blue skies of a November morning.

It is that time of the year, when we are reminded to be thankful for what we
have. But we have to keep this attitude of gratitude alive all year long.

We are so thankful for our health, but we can’t take it for granted. In order to
live healthy you have to eat healthy. In order to eat healthy you have to take
responsibility and make the right decisions. How to do that better than with an
amazing superfood?

That’s why we’ve chosen the avocado as the ingredient of the month.



Eating avocado is one of the best ways to protect your cardiovascular health,
protect yourself against cancer, help you lose weight without feeling hungry,
reduce inflammations from arthritis, and rejuvenate your skin and hair.
Providing nearly 20 essential nutrients, such as fiber, potassium, vitamin E,
B-vitamins and folic acid, the avocado is a so-called nutrient dense food.

Nutrient dense means it contains a huge amount of nutrients with relatively few
calories. By increasing the absorption of fat-soluble nutrients like vitamins A,
D, K and E, this fruit (yep, avocado is a fruit — more specifically a berry) can
also act as a “nutrient booster”.

An avocado is full of good monounsaturated fat [/the-basics-what-is-dietary-fat] 
and beta-sitosterol, which helps to lower the bad cholesterol LDL and increase
your good cholesterol HDL. That’s great, because it’s also helping people who
have to deal with diabetes. If you are on a diabetic diet having more
monounsaturated fats will help reducing high triglyceride levels and may improve
your insulin function.

Some people think that avocados should be avoided in a calorie-restricted diet,
because they are high in fat. However, adding them to your meals will help you
feel more satiated because of the good fats. And it will more likely reduce your
desire to eat more and often.

Their creamy texture also make them a very good baking substitute. You can ditch
the butter and replace it with avocado for healthier banana bread or brownies.

Fighting against some stubborn blemishes? Avocado is also perfect to treat your
skin condition. Just mash one ripe and apply it to your face and neck like a
mask. After 5–10 minutes wash it off and enjoy your beautiful, glowing skin. The
oils of avocado are very similar to the natural oils in our skin.

As you can see, you got lots of opportunities with this superfood.

And here are our 3 favourite recipes:

Avocado and egg on pitta
 * 1 ripe avocado
 * 1 medium egg
 * 1 pitta or flat bread

It’s as simple as it is delicious: Mash avocados on the flatbread or pitta. Cook
the egg in a pan and top the pitta with the egg. If you want, you can season it
with your favourite herbs. That’s it.

Avocado & banana smoothie
 * 1 chopped avocado
 * 1 banana
 * 150 gram low fat yogurt
 * 2 tablespoons honey

Nope, you won’t taste the avocado too much, but rather a buttery banana taste.
Just put it all together in a blender, mix it and enjoy.

Avocado, tomato & cottage cheese sandwich
 * 2 slices of bread (I prefer protein bread to up my daily protein intake)
 * 1 avocado
 * 2 medium sized tomatoes
 * 100 gram cottage cheese
 * sea salt and pepper

This makes a mega-tasty combination and is the perfect power lunch. Just toast
the bread slices, mash the avocado, add as much avocado to the toast as you
like, put the tomatoes on it, and top it with cottage cheese. Season it with a
little bit of sea salt and pepper. Perfect!

Now get out there and enjoy November before it’s over and grab some avocados on
your next grocery store visit!