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: Β 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 extraΒ 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

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 πŸ™‚

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-shapeΒ baking moldΒ 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 piecesΒ 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!

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 β€˜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:Β 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 intoΒ 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

Mealprep recipe for Moroccan pumpkin stew

Mealprep recipe for a delicious Moroccan pumpkin stew! (vegetarian)

This recipe makes 4 portions, which contains 6pp per portion. If you make it with 30 grams of uncooked quinoa on the side like I did, add 3pp.

The stew contains 360 kcal per portion, 9 gr fat, 50 gr of carbs and 14 gr of protein. I used 30 grams of uncooked quinoa per portion, which contains 106 kcal, 2 gr fat, 17 gr carbs and 4 gr protein.

Ingredients for the stew:

PicsArt_14189066682431 orange pumpkin chopped in pieces

2 teaspoons of oil

50 gr green olives chopped
50 gr of raisins
2 cans of chickpeas (total amount was 530 grams)
a piece of fresh ginger
1 red chilli pepper
3 medium white onions
2 cloves of garlic
1 red bell pepper
2 big or 4 small tomatoes
1 can of diced tomatoes
2 blocks of veg stock (maggi)
big dash of cinnamon
dash of ground coriander seeds
dash of curry powder
dash of turmeric
dash of cardamon
dash of nutmeg

Instructions:

Turn on the oven on 360Β° F/180Β°C. Put a few drops of oil on your oven plate and spread it with a piece of kitchen paper or use a baking sheet. Spread the pumpkin pieces on the plate and put in the oven for about 40 minutes, check for it regularly to avoid burns. I use the skin too!IMG_20141218_142840

Chop 2 onions, the olives and put it with oil, the spices and the raisins in a pan. Fry it slightly. The other onion, the tomatoes, the pepper, the garlic and the ginger should be pureed together in a kitchen machine. Add the chopped bell pepper and fry a little, then add the pureed stuff, the stock blocks and the canned tomatoes. (I put a table spoon of the pureed stuff with the quinoa while boiling it) Let this stew for about 20 minutes, stir from time to time. When the pumpkin is finished, add it to the stew and cook it for another 10 minutes. Now add the chickpeas cans with the fluid from the cans. Cook it for a minute or two and you’re done!

In the meantime I boil the quinoa, use the description on the package. To make it taste better, wash it before using it and add stock, spices and a bit of the pureed veg/spice mixture.

Devide in 4 portions, put it in the fridge or freeze it, or eat right away of course!

Eet smakelijk!PicsArt_1418906418666

PS: You can’t eat food without meat?? Replace a can of chickpeas with 250 gr of lean beef.