Protein bars (made with protein powder)

Hi there!

I currently like to eat protein bars as a snack, because they’re easy to take with you, they’re tasty and the ones I’m eating (clean protein bars from http://www.bodyenfitshop.nl) are also quite filling. But also very expensive! So I was looking to see if I could make them myself using protein powder, which is less expensive. I combined some ideas I saw online and came up with these tasty, easy to make and no-bake bars:

Recipe is for 8 bars:  PicsArt_04-27-09.19.28
1 bar is 2 sp for you ww people out there

1 bar contains 106 kcal, 6.4 gr carbs, 2.8 gr fat and 12.6 gr protein.

Ingredients:

  • 1 banana
  • 100 ml (1/2 cup) of unsweetened almond milk
  • A splash of liquid sweetener (to taste)
  • A few drops of vanilla and rum essence (or whatever tastes good to you)
  • 50 gr coconut flour
  • 20 gr unsweetened peanutbutterpowder
  • 100 gr of coconut flavour whey protein powder (I use whey perfection)
  • 15 gr raw cacao nibs
  • 20 gr psyllium fiber

Mix the liquid ingredients with the smashed banana, set aside. Use a sieve for the flour, peanutbutter powder and protein powder, and mix with the cacao nibs and fiber. Throw like a teaspoon of this mix in your pan/mould to ease removal afterwards! Now pour the liquid mix on top of the ‘dry’ mix, and mix until it becomes like a dough. If it’s too dry, add a bit of extra almond milk. It shouldn’t be too wet, because it will not really dry up anymore. Press the dough into a pan, a mould or whatever has a shape that suits you. Put in the fridge for a couple of hours, remove, cut into 8 pieces and use a bit of baking paper to wrap them, because they’re still a bit sticky! Store in the fridge, enjoy!

PicsArt_04-27-09.35.45

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Veggie lasagna

My mom gave me the Jamie Oliver’s superfood cookbook for Christmas and I’ve been using it to get some new ideas. Of course I’m not going to completely copy somebody else’s recipe, but I like to use it as inspiration to come up with something that fits my lifestyle, so here is the veggie lasagna recipe everybody’s waiting for 🙂

It contains 291 kcal per portion, 26 gr carbs, 11 gr fat and 24 gr of protein. It’s 6 sp on weightwatchers!

Ingredients for 2 portions:

  • 1 squash/pumpkin (the long type) IMG_20160208_141419
  • 1 zucchini
  • 1 onion
  • 2 tomatoes
  • 2 hands of fresh spinach
  • 20 gr sunflowerseeds
  • 200 gr cottage cheese
  • 20 gr parmesan grated
  • salt, pepper and italian herbs

Preheat your oven to 340 degrees F or 170 degrees C. I use a silicone cake-shape baking mold to get it in the shape I want. Use a cheese slicer or any other tool to make very thin slices of zucchini and squash. When you reach the middle of the vegetable, it won’t give you nice slices, so cut those piece up and use it in the sauce. Lay the nice slices out on some plates (you’ll also get some bad slices, use them in the sauce!) Sprinkle some salt on the slices. It’ll draw out some of the water which you can remove with some kitchen towell. Repeat once. In the mean time, cut the onion, tomatoes, zucchini and pumpkin pieces and fry it in a nonstick pan. Add the spinach and let it shrink. Make sure it get’s thick and most of the moisture is gone! Add the salt, pepper and herbs.

IMG_20160207_111352Start layering your ingredients, start with pumpkin slices and use your imagination to make the rest of the layers. Be aware that normally the pasta plates absorb a lot of moisture. Making lasagna without the pasta will create a lot of moisture, so make sure you drain the cottage cheese before you use is and make the sauce as thick as possible. End with the pumpkin slices again and sprinkle with the parmesan cheese.

Put it in the oven and bake it for about 30-45 minutes, check it regularly for getting too brown. After this, remove from the oven, cut it in half and remove. Let it drain a bit on a plate to remove some of the excess moisture and enjoy!

Recipe for stuffed pepper with mashed sweet potato

This dish had me in heavenly bliss. It is so incredibly delicious! Especially the combination of these two dishes is very tasty, the strong flavor from the cheese mixed with the sweetness from the potato mash…. Yum! Make sure you calculate your macro’s and pp with your own ingredients, as they may differ from the ones I used! (especially the coconutmilk, there are so many different types, ranging from 60 kcal per 100 ml to 200 kcal per 100 ml)

 

Sweet potato mash: (5pp per serving, makes 4 servings)

1 serving: 249 kcal, fat: 7 gr, carb: 35 gr, protein: 4.5 gr

500 grams of peeled and diced sweet potatoes

1 teaspoon of olive oilIMG_20150111_191938

2 onions, cut finely

1 clove of garlic, squeezed/finely cut

2 teaspoons ginger powder

2 teaspoons cinnamon

100 ml of coconutmilk (or 200 ml skimmed one)

1 cup dry white wine

4 heaped cups of cut kale

Salt and pepper

 

Instructions:

Boil or steam the sweet potato until very soft. In the meantime, heat a non stick pan very slowly, with the olive oil. Add the onions and caramelize in about 15-20 minutes. Add the garlic and after 2 minutes the wine. Let it simmer for 5 minutes. Then add the coconut milk, the spices, salt and pepper and the kale. Stir and add the potato. Mash with a fork or a mashing spoon, but make sure it is not completely smooth. Finished!

 

Stuffed bell pepper: (6pp per serving, makes 4 servings)

1 serving: 279 kcal, fat: 20 gr, carb: 5.5 gr, protein: 20.5 gr

4 bell peppers

300 grams of lean minced beef

1 onion

2 cloves of garlic, squeezed/finely cut

1 teaspoon of olive oil

100 grams of Roquefort cheese (or any other strong blue cheese)

1 tomato

1 teaspoon Italian herbs

Salt and pepper

 

Instructions:

Heat your oven to 190C or 275F. Take a non stick pan and glaze your onions in the olive oil. Add the minced beef and garlic and stir until loose and fried (5-10 minutes). Add the Italian herbs and salt/pepper to taste and take the pan from your heating source. Cut the top from your bell peppers and clear the insides. Now, divide the cheese by 4, and divide the beef mixture by 4. Now fill your peppers with some beef and put some cheese in between. Put a slice of tomato in the middle. Now put in your oven for about 30 minutes, make sure to check once in a while to make sure the peppers are not becoming too brown. Put the ‘pepper lids’ in the oven after 15 minutes to bake along.

 

Enjoy!

Mealprep breakdown (+ shoppinglist)

So, I’m going to do a try-out: I’m writing a breakdown of this weeks mealprep, including calorie and macro breakdown, pp amounts, a shoppinglist and a guide on how to make it without wasting time. Let me know what you think!

IMG_20141229_115513

This mealprep is for 4 days (except for the breakfast which is for 5 days, because I eat it too on the morning I mealprep). I mealprep for 4 days, because I work 4 days a week (basically more, but those on calls are usually all over the place). You can adjust it to your likings. I don’t freeze my preps, they stay good in the fridge until the last day! Really, just try it yourself, I’ve been doing it for months and never had any problem with food getting spoiled. My tips are: use good and clean airtight containers (you can see in my picture that I don’t always use them, I misplaced some during my move), set your fridge to a low temperature and make sure you don’t leave it open too much. That’s it, easy right? With my cooking, I use a normal stove, an oven and a steam cooker. You can also just boil or use a steam basket in a normal pan if you don’t have a steam cooker.

Ok, so there’s one thing I didn’t prep: my questbars. I’m in love with them and really wish I wasn’t because they are so damn expensive. Anyway… I’ll post a recipe for a nice protein cupcake soon!

Meal 1: Breakfast oats with or without the peanut butter. I usually top it with a banana, goji berries and some blueberries. With pb:7 pp, 275 kcal, 23 gr carbs, 13 gr fat, 16 gr protein. Without pb: 5pp, 224 kcal, 22 gr carbs, 9 gr fat, 14 gr protein.

Snacks: An apple, a tangerine, some carrots and cucumber. I eat some of them between breakfast and lunch and some between lunch and dinner: 0 pp, 139 kcal, 34 gr carbs, 0 gr fat, 1 gr protein

Questbar: Depending on which one you take, it’s 4 or 5 pp, for example Cookies&cream: 5pp, 180 kcal, 5 gr carbs (17 gr fiber), 7 gr fat and 21 gr protein.

Meal 2: Steamed chicken, steamed sweet potato and raw/fresh cherry tomatoes: 9pp, 358 kcal, 32 gr carbs, 2 gr fat, 49 gr protein.

Meal 3: Quinoa with Moroccan pumpkin stew (this time with beef, but can also be made vegetarian): 9pp, 466 kcal, 55 gr carbs, 15 gr fat, 25 gr protein.

This makes for one whole day: 1418 kcal, 149 gr carbs, 37 gr fat, 112 gr protein, or 30 pp. Personally, this would be a low day for me, I usually add at least 1 protein shake on the days I workout, sometimes another Questbar and/or a handful of almonds. This mealprep is really not enough for a regular/obese man or a woman who is obese! Make sure you know what your body needs, eat the pp that Weightwatchers gives you, check www.myfitnesspal.com or www.iifym.com for a kcal and macro breakdown that fits your body and your activity level. I’m a firm believer in feeding your body the right way, crash diets will only make you suffer and will leave you with less muscle and a higher chance of gaining everything back and more!

So now to the mealprep:

There are a couple of things I have in my storage that don’t spoil and I don’t shop for weekly. If you don’t have it, add it to the shopping list:

  • Raw cacao nibs
  • Flax, broken
  • Hemp seeds
  • Chia seeds
  • Protein powder (choose your own flavor, I have peanut butter, coconut and cookies&cream)
  • Cinnamon
  • Ground cloves
  • Peanut butter (natural type without additives)
  • Oats
  • Goji berries
  • Liquid organic vanilla flavor
  • Curry powder
  • Vegetable stock blocks (maggi type)
  • Cardamom
  • Turmeric
  • Nutmeg
  • Coriander (ground seeds)
  • Salt and pepper
  • Dried ground ginger
  • Olive oil

Shopping list:

  • 400 ml of Oatmilk. I use Alpro ‘oats’. You can also use unsweetened almond milk, unsweetened soy milk or any other milk you want. Adjust your pp accordingly!
  • 5 medium sized bananas
  • 1 packet of blueberries, fresh (roughly 150 grams)
  • 2 big carrots
  • 1 cucumber
  • 4 apples
  • 4 tangerines
  • 4 protein bars/questbars or any other protein rich snack you want
  • 4 chicken breasts, I buy them 200 grams each
  • 700 grams of sweet potato (you need 600 grams peeled ones)
  • 1-2 packets of cherry tomatoes (about 200 grams)
  • 1 orange pumpkin, size of a spread hand
  • 50 grams of green olives
  • 50 grams of dark raisins
  • 1 can of chickpeas (265 grams of peas without the water)
  • 250 grams of lean beef
  • 3 cm/1 inch of fresh ginger
  • 2 garlic cloves
  • 1 red bell pepper
  • 1 red chilli pepper
  • 3 medium white onions
  • 2 big or 4 small tomatoes
  • 1 can of diced tomatoes (no additives)
  • 2 blocks of vegetable stock (maggi)
  • 80 grams of quinoa

Directions:

For the exact oatmeal recipe, I refer to this post. For the exact pumpkin stew recipe, I refer to this post.

So I wake up on Monday morning, and I start with the oatmeal immediately. I make it for 5 days, divide it into the appropriate portions and eat 1 right away. A tip: weigh your empty pan. When you finish, weigh it again, and subtract the original pan weight. Now divide it by 5 and you know the exact weight of 1 portion when you divide it into tubs/bowls.

After this, I take my shopping list and do the shoppings. Ideally, I could also shop on Sunday, but I’m usually busy with other things on Sundays.20141003_184002

I start with preheating the oven for the pumpkin and setting up the steam cooker. Mine has 3 layers, I put the 4 chicken breasts in the 2 lowest layers, then peel the sweet potato and cut them into 1 inch pieces and throw them in the upper layer of the steam cooker. I set it to 60 minutes and take out the potatoes after 40 minutes (check them regularly) Here is a picture of the steam cooker, cooking a 1 person dish, so only using 2 layers. If you don’t have one, you can choose to boil/steam the sweet potato and chicken in a pan. As you can see I don’t use seasoning on both, because I really like the pure taste. If you want, you can add some spices or something like Mrs. Dash or Flavorgod.

So now this is set up, I clean the pumpkin, remove the seeds and cut it into pieces. I don’t remove the skin! Lay the pieces on a tray and put it in the oven for about 40 minutes. Use a baking sheet to make cleaning up easier! I continue with the pumpkin stew recipe. I also start cooking the quinoa, I used 20 grams per portion for this prep, because I added meat and wanted to come to 9pp. Just add about 200 ml of water, a bit of salt and pepper or a veg stock block and some turmeric and boil until the water is finished.

I add the diced meat to the stew when I also add the can of tomatoes (the original recipe is without meat). When there is some waiting time, I peel and cut the carrots and cut the cucumber and divide them into the tubs. I add a splash of water to prevent drying out and store them in the fridge. In the meantime, the pumpkin should be finished, I add them to the stew and let it boil for some time. I bring out the tubs, let the already finished chicken and potato cool down. Put a chicken breast in each container, 1/4 of the sweet potato and 1/4 of the tomatoes. When it’s cooled down enough, put the lid on it and store it in the fridge. The stew and the quinoa should be finished now. Divide them into 4 portions and let the tubs cool down before you put the lid on them and store them in the fridge.

After this, I clean the kitchen, stove, oven and put all my utensils in the dishwasher. I also continue with vacuum cleaning and mopping the floor of my place, because yeah, I like to start my week clean 😉 lol!

To keep on track, I mealprep! (Mealprep recipe for oatmeal breakfast)

To keep on track I mealprep!

I have a busy job and with all the ‘on calls’, evenings at the gym and social events, I lack time and energy to cook daily. With mealprepping I eat exactly what I plan and that way I stay on track! Usually, I cook my meals every Monday, so I make healthy breakfast, lunch, dinner and snacks for the next 4 days. Today I’ll share with you my recipe for this yum breakfast. This recipe is for 5 servings as I will eat one right away!

Nutritional information: With pb: 275 kcal, 23 gr carbs, 13 gr fat, 16 gr protein. Without pb: 224 kcal, 22 gr carbs, 9 gr fat, 14 gr protein.

Ingredients:
50 grams of oats
30 grams of broken flax
15 grams of hemp seeds
15 grams of raw cacao nibs
15 grams of chia seeds
56 grams (2 scoops) of protein powder (I use coconut and/or peanutbutter flavor)
dash of cinnamon
few drops of vanilla flavor
dash of ground cloves
4x 10 grams of natural peanutbutter
400 ml oatmilk (or unsweetened almond milk or any other type of milk)
400 ml water

Put all the dry ingredients in a pan, mix it together and then pour in the milk and water. Mix and then heat until it’s boiling for about 5 minutes. Keep stirring because it can stick to your pan! Turn off the heat and let it stand for about 5 minutes, stir and add a bit of extra water if it gets too thick. I usually end up adding about a cup of extra water. Devide it into 5 tubs or bowls and add the peanutbutter. Store it in the fridge and heat in microwave when you want to eat it. Top with your favorite fruits, I usually use banana, goji berries and blueberries. Enjoy! PicsArt_1418718900099