Coffee mug cake

Ingredients:

2 tlbsp fine oats
2 tlbsp milk
1 tlbsp almond butter
1 egg
1/2 tsp baking powder
1-2 tsp instant coffee
2 tsp brown sugar ( or your favourite sweetener)
cinnamon

Directions:

1. In the coffee mug - mix together dry ingredients: oats, baking powder, cinnamon, sugar and coffee
2. Add milk, egg and almond butter and mix well using fork.
3. Put into microwave for 2 minutes on the highest power.
4. Let cool for a while and enjoy your morning. You can also put some cinnamon on the top.

Fitness mug muffin

Winter is coming...along with dark and cold mornings, that make you feel like you are not waking up and you just want to stay in bed all day long. Well, you can definitely do something about it and replace missing energy with amazing tasty breakfast. Save your time by making this quick and easy mug muffin for brekfast. It takes only 3 minutes to prepare and you can enjoy breakfast on your way to school/work. So just stay in bed 10 minutes longer if you like, because breakfast can be quick and healthy at once. This is my recipe, but there are many variations, so make your own perfect breakfast muffin.

Ingredients:

1 egg
2 tlbsp fine oats
1 tlbsp peanut butter
2 tlbsp milk
1/2 tsp baking powder
1-2 tsp brown sugar/honey/sweetener you prefer
raisins
favourite granola müsli
cinnamon
baking sheet at least 15x15 cm

Directions:

1. In a small bowl mix together dry ingredients: oats, baking powder, brown sugar and cinnamon. 
2. Add milk, egg, peanut butter and stir it well.
3. Now add into dough all the ingredients you like. Could be raisins, nuts, dark chocolate, frozen blueberries...
4. Put baking sheet in the mug and pour the batter in.
5. Sprinkle some granola on the top, for crunchy bites.
6. Microwave for 2 minutes on the highest power. (every microwave is different so you will find out the exact time you need)
7. When the muffin is done, take it out fom mug (but not from paper) and let it cool on the little plate. (muffin will be hot and wet on the bottom - so it needs to dry)
8. Dont forget to grab muffin on your way out :-)

Healthy gingerbread spelt flour cookies

I just cannot wait! Christmas time is here and I want to feel it in my home too. What coud be better than a smell of Christmas cookies baking in the oven? I love it. But this year, I want to make my Christmas a little bit healthier. That is why I decided to use spelt flour for my gingerbread cookies. Did you know that spelt flour is very healthy and it warms up your body? It tastes by nuts, which makes it a perfect flour for winter baking. My recipe is very easy to make so do not hesitate to try it even if you have no experience with holiday baking so far. 

Ingredients:

200g spelt flour
6 tlbsp honey
1-2 tlbsp gingerbread seasoning
1 egg
1 tsp baking powder
+ egg beaten (to brush cookies)

Directions:

1. In the large bowl, mix together flour, seasoning and baking powder. 
2. Add honey, egg and stir it untill all ingredients connect. Use your hands to knead it.
3. Put  dough into fridge to set for at least one hour.
4. After one hour take it out and roll it to 4 mm.
5. Cut out cookies using gingerbread cutler and place them on the pan covered with baking sheet.
6. Brush them with the beaten egg.
7. Bake on 200°C for 5-6 minutes.
8. Store in the can with slice of apple - it helps to keep gingerbread cookies soft. I also added one cinnamon stick into can, to make their aroma stronger.

Little almond cakes

Ingredients:
1 egg
2 tlbsp fine oats
1 tlbsp almond butter
2 tlbsp milk ( or almond milk)
1/2 banana
1/2 tsp baking powder
cinnamon

Decorate:
1/2 banana
favourite light jam
cream cheese

Directions:
1. Mix all ingredients together using hand blender.
2. Divide the batter into 2 small cups.
3. Heat in the microwave 3-4 minutes.
4. Fork the mugcakes out and let set and cool for a while.
5. Cut the cakes in halfs so you will get 4 little cakes.
6. Decorate with jam, cream cheese and banana or whatever you like. 
7. Make yourself a coffee, open your favourite magazine and enjoy the moment with nice served cakes.

Quick banana cake

Ingredients:
4 tblsp oat flour (blended fine oats)
1/2 tsp baking powder
pinch of salt
2 tblsp brown sugar
1/2 tblsp coconut oil
3 tblsp milk
1 ripped banana
vanilla essence
cinnamon

Directions:
1. Mix all ingredients together using hand blender.
2. Pour the batter into the small square bowl, which is suitable for microwave.
3. Heat for 2 minutes, check, then heat again. Repeat until your cake is done. It depends on your microwave performance.
4. When the cake is ready, let it set for a while. Fork the cake out of the bowl, cut into 4 pieces and serve with a little bit of chocalote topping.

Paleo banana pancakes

Ingredients:
1 banana
2 eggs
coconut oil

Filling:
Whatever you like - my favourite choice is cream cheese and jam. 

Directions:
1. Blend banana and eggs together. 
2. Use a little bit of coconut oil on the pan and make pancakes. Take your time, you need to be gentle when making theese :-)
3. That is pretty much it. Use you favourite filling and enjoy. They are so sweet, hmmmm. 

RAW Chocolate dessert

Sooo delicious and sweet. And really easy to make.

Ingredients:
3/4 cup hazelnuts
1 cup raisins
4 tblsp cashew butter
4 tblsp cocoa
4 tlbsp honey
2 bananas

Directions:
1. Soak raisins in warm water for 30 minutes.
2. Blend hazelnuts in the blender until you have hazelnut flour.
3. Add decanted raisins and 2 tlbsp cocoa and blend together.
4. That is our crust, so pour the batter in the smaller form.
5. Now blend bananas, cashew butter, honey and the other 2 tlbsp cocoa.
6. Pour the cream on the crust. 
7. Let cool in the freezer for about 30 minutes. Enjoy!

Raw strawberry cheesecakes

Ingredients ( 8 cheesecakes):

Crust:
1/2 cup cashew nuts
1/4 cup raisins
1 tlbsp shredded coconut
pinch of salt
1 teaspoon water

Filling:
1 cup strawberries
1/2 cup cashews
1 tlbsp lemon juice
2 tlbsp coconut oil
honey or any preffered sweetener

Directions:
Crust:
1. Grid the cashews into flour in the food processor.
2. Add raisins, coconut and salt and continue until all the ingredients are incorporated.
3. Add water to make mixture smoothier.
4. Fill the botoom of the muffin cups with crust mixture. It is easier with wet fingertips.
Filling:
1. Blend all ingredients in the food processor until completely smooth. 
2. POur the filling over the crust.
3. Let chill in the freezer.

Protein banana pancakes

Ingredients:
1 banana peeled
1 egg beaten
1 scoop protein ( vanilla or bisquit flavor)
coconut oil
frozen blueberries

Directions:
1. Mix all ingredients in blender.
2. Use a little bit of coconut oil on the pan
3. Fry pancakes slowly on low heat
4. Top with warmed blueberries
5. ENJOY!!!

Almond butter cookies

I have already made similar cookies from peanut butter. But this time I made my own homemade almond butter, which is soo fantastic and tasty that I had to try almond butter cookies too. Preparation of homemade almond butter is so easy, you have to try it - there are plenty of tutorials how to do it on the internet.
So, my recipe:

Ingredients:

1 egg
1 eggwhite
5 tblsp almond butter
2 tblsp brown sugar
2 tblsp fine oats
1 teaspoon baking powder
1 teaspoon vanilla extract
cinnamon
40 grams 70% cocoa chocolate

Directions:

1. Mix all ingredients together with the blender.
2. Use baking sheet paper and form small cookies using tablespoon.
3. Put into the owen and bake at 170°C for 15 minutes.
4. Decorate cooled cookies with melted chocolate.

You will have about 11 cookies.
1 cookie contains: 4grams healthy fats, 3 grams protein and 5 grams of carbs.
Enjoy!

Vanilla-banana-ricotta pudding

I wanted to prepare pudding the healthier way so: I added ricotta cheese which is smooth and tastes gente, so you dont even notice it. Ricotta adds important proteins into the pudding. And I also used mashed banana to sweet the pudding. This time I tried to cut the sugar in half, so I used only 2 tblsp instead of recommended 4. Thanks to banana puding was still pretty sweet so I will skip the sugar for the next time entirely. 

Ingredients:

1 package of vanilla pudding powder
1/2 l milk
2 tblsp brown sugar
vanilla essence
1 banana
250g ricotta cheese

Directions:

1. Prepare pudding according the instructions on the package - stir pudding powder with brown sugar in 1/3 of milk. Add 1 teaspoon vanilla essence into the rest of the milk and let it boil. Add milk with pudding powder and cook the pudding.
2.  Let it cool and meanwhile mash the banana and mix it with ricotta cheese. Add the whole mass into the pudding and stir well. 
3. Serve in the pudding cups, decorate with chopped banana and enjoy!

McDonald style strawberry fitness cheesecake

When creating this recipe I was inspired by McDonald´s strawberry cheesecake which is a really good one. I was wondering how to create that specific "Mcstyle" taste while making it fitness. So I decided to use ricotta cheese which is sweeter and I also used powder milk. Therefore just a little bit of sugar is needed. I think it went pretty well but you can add some more brown sugar if you like. That was the first trial and I already know how I will improve the recipe for the next time. So look forward to Mcstyle fitness cheesecake number II, soon :-)
But for now:

Ingredients:

Crust:
15 tblsp granola muesli
2 tblsp melted butter
1 tblsp brown sugar
Filling:
1 kg ricotta cheese
10 tblsp milk powder
20g vanilla sugar or brown sugar
1 tblsp vanilla extract
1 packaging jello (20g) 
Strawberry layer:
300g  frozen strawberries
2 tblsp brown sugar
1 packaging jello (20g) 

Directions:

1. Preheat the owen to 180°C. Mix muesli in the blender until finely ground and put it into the bowl. Add 1 tblsp brown sugar, melted butter and 1 tblsp ricotta cheese. Mix together well and put it on the bottom of springform pan. Use your fingers to press the batter and make a nice crusty layer. Put into the owen and bake for 10 minutes. When the crust is done take it out and let it cool.
2. Make the filling: In the large bowl add ricotta cheese, milk powder, sugar and vanilla extract. Stir everything together until smooth. Prepare the gelatine acoording to instructions on the packaging and add it to ricotta mass. Pour the batter onto the muesli crust. 
3. Make the strawberry layer: Cut defrosted strawberries in halfs and add 2 tblsp brown sugar. Prepare the jello according the instructions on the packaging. Put the strawberries on the top of ricotta layer with all the juice they released when sugared. Pour the jello on the strawberries to make jello layer. Put the cheesecake into the fridge and let it set for 3-4 hours. I had 8 servings.

1 serving contain: 12g fat, 23g protein and 25g carbs.

You might also like:
Strawberry yoghurt fitness dessert 

Chocolate-yoghurt fitness dessert

Here is the next super-easy fitness dessert recipe which you can enjoy without feeling guilty. 

Ingredients:

2 big packages chocolate yoghurt ( 2x400g)
2 packages sugar-free jello
dark or white chocolate

Directions:

1. In the big bowl mix the yoghurt with gelatine.
2. Put the mass into the microwave for 90 seconds. Take out and stir well.
3. Put back into the microwave for another 60 seconds.
4. Take out, stir and pour the whole mass into the tart plate.
5. Put in the fridge for 2 hours.
6. Serve with grated white or dark chocolate.

Tip: You can use one yoghurt witch chocolate flavour and another one with nougat flavour for example.

1 serving contains: 3g fat, 7,5g protein and 12g carbs.

You might also like:

Eggnog inspired fitness dessert

Strawberry yoghurt fitness dessert

Acocado chocolate cookies

Enjoy your coffee with healthy fitness cookies! These are made from avocado, wich is a great diet food rich in healthy fats, vitamins, minerals and it has got low glycemic index. All you have to do is try it!

Ingredients:

1 avocado
2 tblsp cocoa powder
3 tblsp brown sugar
2 tblsp water
1/2 teaspoon baking soda
And if you have chocolate protein powder you can use it too, your cookies will be rich in protein.

Directions:

In the bowl mix everything together until completely smooth. Taste the batter and if you like add more cocoa or sugar. Preheat owen to 170°C. Use tablespoon to place batter onto the cookies sheet and make 6 - 7 cookies. Bake for 12 minutes, let it cool for a while and enjoy!

Tip: You can also add some dark chocolate bits and nuts into the batter.
1 cookie contains: 6 grams healthy fats, 0,5g protein and only 3 grams of sugar.

You might also like:
Peanut butter cookies
Chocolate fitness cake

Peanut butter cookies

Ingredients:

1 egg
2 tblsp peanut butter
1 tblsp vanilla protein
1/2 teaspoon baking powder
1/2 teaspoon vanilla extract
1 tblp chopped dark chocolate with 70% cocoa

Directions:

1. Preheat owen to 170°C.
2. In the bowl mix all ingredients instead chocolate together.
3. Add chocolate bites. 
4. Use tablespoon to place batter onto the cooking sheet and form 6 cookies.
5. Bake fo 12 minutes.
Tip: You can also add some chopped peanuts into the batter.
One cookie contains: 4 grams healthy fats, 5 grams protein and only 1,5 grams carbs.

You might also like:
Avocado chocolate cookies
Banana-peanut butter cookies

Coconut - cheescake muffins

Ingredients:

250g cream cheese
1 scoop vanilla protein powder
1 egg
5 tbls shredded coconut
1 tbls brown sugar

Directions:

1. In the bowl mix all ingredients together.
2. Heat owen on 180°C.
3. Pour the batter into the muffin sheets and bake for 17 - 20 minutes.
4. Serve with your favourite fruit or pour with your favourite fruit yoghurt.

1 muffin contains: 5 grams healthy fats, 13 grams protein and only 4 grams carbs.

You might also like:
banana-peanut butter muffins

Eat SWEET stay FIT !

Weight loss principles or how to get slimmer with fitness desserts

Men think all women just want a great man. Not true! Every woman wishes to eat everything she wants without getting fat!

Now, if you agree, this will be your favourite blog. You will find here a lot of delicious recipes that will not make you fat. I would like to tell you, how you can enjoy all those delightful desserts without getting fat or even loose pounds.

The main principles of weight loss:

    1.      Protein + carbs + fats

    2.      The glycemic index

    3.      Vitamins and minerals

    4.      Hormones leptin and insulin

    5.      Fatburning food

So let's get a closer look:

    1.      Protein + carbs + fats

You need to eat all of them in the right amount and combination. So don't  try things like: I don't eat any carbs or I won't eat any fats from tomorrow...that's just not the way. Your body has to be able to do it's work properly. That means your organs and hormones have everything they need.  Recommended amout of nutrients needed for fat burning for women: 1,5 gram of protein, 3 grams of carbs and 1 gram of fat calculated for one kilogram of your bodyweight. Proteins will protect your muscles, appropriate carbs will give you energy and good fats will burn your bodyfat.

    2.      The glycemic index

The glycemic index refers how will consumed food influence you blood sugar. After you eat something, your blood sugar level will increase. Then insulin must be produced to regulate surplus of sugar in blood and it store that sugar into fat cells. Is that sipmle – insulin tells your body to store fat. Foods with high glycemic index stimulate your blood sugar most. That' why it's important to eat food with low glycemic index, which keeps your blood sugar steady and provide continuous fat burning all day long. Glycemix index can be decreased by the right combination of carbs, fat, protein and fiber. That is the main principle of our recipes.

    3.      Vitamins and minerals

It may not look so, but lot of fat people are actually under nourished. It happens despite they eat a lot food, because that food contain little to no vitamins a minerals. Without them your body cannot work properly or even burn any fat, becasuse it's hungry for vitamins and it just stores everything you eat.

    4.      Hormones leptin and insulin

You know how insulin works. If you eat lot of sugary foods your body produces more and more insulin again and again. High insulin levels cause that another hormone – leptin, cannot work properly. Leptin is produced by your fat cells and it tells you if you are hungry or not. So if it cannot work the right way, you feel like you are always hungry, even right after you ate something. That is why it is so important to keep your blood level steady by eating the right food with low glycemic index.

    5.      Fatburning food

Lot of studies have shown that some foods are able to positively support fatburning. For us, important information is that resistent starches have that power – those are starches in oats and another  wholegrains. Another important ingredient used in our desserts are good fats like coconut oil, nuts or CLA in whole milk products. They also have a great power to burn bodyfat.

Unbelievable good fitness chocolate cake

Ingredients:

200 grams canned beans
2 eggs
1/2 teaspoon baking powder
100 grams of 70% dark chocolate
1 scoop protein powder chocolate flavour

Directions:

1. Heat owen on 180 degrees Celzia
2. In the bowl add eggs, beans, baking powder and melted chocolate. Mix everything together with blender.
3. Pour the batter on the baking sheet and bake for 25 minutes.

If you like you can also add some coffe, cocoa, cinnamon and nuts into the batter. Experiment and find the combination you like. This cake is very easy and quick to prepare and it is 100% healthy fitness treat.

You might also like:
Avocado chocolate cookies
Peanut butter cookies

Fitness microwave muffins - without flour

Ingredients:

1 egg
1 tbsp fine oats
2 tbsp peanut butter
2 tbsp milk
1/2 banana
1/2 teaspoon baking powder
1/4 teaspoon cinnamon
pinch of salt
70% dark chocolate
walnuts
raisins

Directions:

1. In the small bowl add: egg, oats, peanut butter, milk, banana, baking powder, cinnamon and pinch of salt. Use blender to mix it well.
2. Now add one tablespoon chopped dark chocolate, walnuts and raisins and stir it with the spoon in the batter.
3. Take two coffee cups and grease them from the inside with a little bit of butter. Pour batter into the cups and put them in the microwave.
4. Microwave for 2 minutes on maximum power. Stop and check on it. Microwave for another 0,5  - 1 minute. When they are done, let them cool for a while and spit the muffins out on the plate. Enjoy!

1 muffin contains: 13 grams healthy fat, 8 grams protein and 17 grams slow carbs.

You might also like:
Peanut butter cookies
Coconut-cheescake muffins

Eggnog inspired fitness dessert

Ingredients:

2 yolks
1 cup of milk ( 200ml )
1 scoop vanilla protein powder
gelatine
rum essesnce

Directions:

1. In the bowl whisk yolks, milk and vanilla protein powder. 
2. Add few drops of rum essence.
3. Prepare the gelatine according the instructions on the packaging and add it to the bowl with the other ingredients. Mix everything together.
4. Pour into two cups and put into the fridge.

Is just that easy! If you are losing weight, delightful taste of eggnog is pretty great sweet treat without any sugar! This dessert contains healthy omega fatty acids from yolks, gelatine for your joints and off course protein for your muscles and fatloss. 

1 portion contains: 5 grams of fat, 18 grams of protein and 4 grams of carbs. Enjoy!

You might also like:
Strawberry yoghurt fitness dessert
Chocolate-yoghurt fitness dessert

Easy peasy fitness dessert

Ingredients:

250 grams of nonfat cottage cheese
1 strawberry yoghurt
gelatine
cocoa oat biscuits

Directions:

1. In the bowl mix cottage cheese with strawberry yoghurt.
2. Prepare the gelatine according the instructions on the packaging and add it into the bowl. Mix everything together. 
3. Put four biscuits into the little plastic square bowl, then pour strawberry mass and put another four biscuits on the top. 
4. Put the bowl into the fridge for 1 - 2 hours. That´s it! 

This is really light and fresh dessert with a great taste! That recipe provides 4 portions.
1 portion contains: 1 gram of fat, 12 grams of protein and 15 grams of carbs.

You might also like:
Eggnog inspired fitness dessert
Chocolate-yoghurt fitness dessert

Mini coconut roll

Ingredients:

6 eggwhites
1 scoop vanilla protein powder
1 tablespoon baking powder
filling:
greek yogurt vanilla flavor
nonfat cream cheese
rum essence
vanilla essence
shredded coconut
strawberry light jam

Directions:

1. In the bowl whisk eggwhites, protein powder and baking powder.
2. Preheat owen to 180 degrees C and bake for 10 - 12 minutes.
3. In the bowl mix cream cheese, vanilla greek yoghurt and shredded coconut.
4. Add few drops of rum and vanilla essence.
5. When the dough is baked, spread the strawberry jam on the whole space and then pour the cream filling. 
6. Scroll it together into the shape of roll. Spread some filling in the top of the roll and sprinkle with shredded coconut.

The whole roll contains: 22 grams of fat, 48 grams of protein and 20 grams of carbs. Sounds good what do you think?

You might also like:
Coconut cheescake muffins

Almond pancakes with dark chocolate and orange

Ingredients:

1 egg
6 tablespoons almond flour or shredded almonds
4 tablespoons oat flour or oats
1/2 cup milk
pinch of salt
pinch of sugar

Directions:

1. In the bowl mix together egg, almond flour, oat flour, milk, pinch of salt and sugar.
2. Put the bowl in the fridge for 10-15 minutes, consistency will get more compact as almonds and oats absorb the milk.
3. Prepare on the teflon pan, use a little bit of oil before first pancake. Fry slowly from both sides. Serve with melted 70% chocolate and slice of orange. Those pancakes contain healthy fat, fiber and fresh vitamins. You will make four servings. 

1 pancake contains: 7 grams of fat, 6 grams of protein and 8 grams of carbs.

You might also like:
Banana-peanut butter microwave muffins