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