Low carb protein mug cake

Hello all you fit people! 

I want to share my protein mug cake recipe with you.  This is so fast and easy to make. Low in carbs, so you can actually fit it in anywhere during the day.  If you plan to have it post-workout, drizzle honey on top (as I did) 

Ingredients:

1 whole egg

15g coconut flour

200g fat free Yogurt

1 pinch baking soda

2 sachets stevia 

sprinkle of 100% chocolate chips

25g Metaput zerocarb protein 

Mix everything (except the chocolate chips) in a bowl.  Microwave for about 2-3 minutes.  Do not stir the mixture.  I like my centre soft and gooey, so you have the option of choosing how dry you want your mug cake.  When cooked, sprinkle the 100% chocolate chips. add a tablespoon of honey if taken post workout.  For those who do not know, 100% chocolate is great for muscle recovery. 

Have a great day! 

Eat clean - Train dirty! 

Homemade applesauce with Pink Lady apples

See now... Making this is really as easy as taking candy from a child. (don't do that though... bad habit! :)  

To get one cup applesauce I peeled 6 Pink Lady apples.  Cut into blocks.  Cook until soft and mash.  Voila! You have applesauce!  I use this as a replacement when baking, instead of butter and sugar. 

Slow roasted honey and rosemary pork

My dear friends....

You will have to search far for a better Sunday lunch! 

This is why I love paleo food so much. Just good real food! 

The vegetables was my normal veg mix - I have previously explained how I do it. 

The pork: 

I oven grilled it for about 5 hours on 170 degrees Celsius - only adding water with a chicken stock cube.  I covered the oven tray with foil. 

When pork was cooked - I cut the roast into wheels. Added herbs de provance , salt , pepper and honey. 

Then I put it back again , uncovered and grilled it on 200deg for about 30minutes more. 

a Day in the life of paleo

Importance of post workout nutrition

I will explain this simply, as I do not like to complicate things.  No one likes to read big words anyway. 

This subject is not emphasized enough. Ever wondered why you are not getting results from your training program? You need to realize that you can squat your ass to the bone in the gym, if you are not going to step up in the kitchen, you are not going to see results. 

What happens when you exercise?  You damage and deplete your muscles.  You tear down muscle fibres. So what do you need? You need FOOD to rebuild and remodel this muscle fibres to become stonger.  You need food in the form of carbohydrates and protein.  Without proper post workout nutrition, your muscles will never reach its full potential. 

This is an example of what I had post workout today.  I had a hell of a back and shoulder session. My preferred body parts to train. 

I had 100g cooked Quinoa. 
2 fried eggs and salad.  I always load up on the foliage, because it gives you the feeling of satiety for longer. Fibre baby Fibre! 

Something about Quinoa ----- Quinoa Nutrition Facts

Quinoa is nutritionally renowned for its protein content and while it does have a decent amount, it’s not actually the amount of protein that’s so impressive. Instead it’s the type of protein. Quinoa has the perfect balance of all nine amino acids essential for human nutrition. This type of complete protein is rarely found in plant foods, though common in meats. Quinoa also offers a good dose of fiber and iron. There are 111 calories in each 1/2 cup of cooked quinoa.

My favourite fish recipe, with oven grilled veg

Marinate fish for about an hour in fresh lemon and apricot jam. 

Hello Friends, 

I hope everyone has been great?  I had a very special friend over for dinner today and made her my favourite fish recipe.  

I had a little accident with the salt grinder... lol.  The veg was almost done, when I wanted to give  grind of pink himalayan rock salt. .... and then the house of cards came tumbling down. The whole pot of salt in my tray of veg. DAMN! I tried to rescue it and hoped she would not 
notice... lol. I noticed. :)  Anyhow, it was just the one half, other half of tray was fine. Tasted amazing! 

My oven grilled vegetables 

Fish simmering in the pan. 

For the fish;
I used Cabillaud. Struggling to find a good tasting fish in France. Marinate about an hour in lemon juice, wild black pepper, teaspoon of apricot jam.  Pan fry for 10 minutes in drop of olive oil. Easiest thing in the world! 

For the veg, just mix all your favourites.  I have cabbage, butternut, potatoes, mushrooms, peppers.  Give it a whizz of olive oil, grind of salt and pepper. I love lots of rosemary on this and oven bake on 200deg for about 60-90 minutes.  Depending on how you like your veg. 

It's easy to impress me. I don't need a fancy party to be happy. Just good friends, good food, and good laughs. I'm happy. I'm satisfied. I'm content.

-Maria Sharapova

Blueberry pancakes

When I cycle my carbs, I always find it difficult to get my protein and fat intake the same, while still keeping the carbs low.  You all know that too much protein will kick you out of ketosis.  When making pancakes with protein powder and egg whites, the protein tend to go too high and kind of making balancing the meals rest of the day so hard. 

Anyways, Futurelife cereal has a new Zero Sugar version porridge. This makes a hell of a pancake!!! 

You will need:

150g egg whites 

40g futurelife Zero sugar 

100ml milk (lactose free for me) 

100g fresh blueberries 

Mix all these goodies (except berries) very well and pour mixture into a heated pan.  I add about 15ml macadamia oil in the pan, because this counts towards my fat intake for the day.   Scatter half of your berries over the uncooked pancake.  Put a lid on it. Let it cook for about 5minutes.  You will see when it is done.  

What I love most about this is the yummy berry juices everywhere!

Take it out of the pan and add rest of the berries.  I also added fresh vanilla pod. Makes an amazing taste. 

If you use spray and cook instead of oil, you can reduce calories by 120 and fat by 15g

Calories 450

Carbs 42g

Fat 19g 

Protein 30g

Zerocarb zucchini bread

Good morning my lovelies!

I hope everyone is as excited about this week as I am!  I think this is mostly due to the fact that I get to eat carbs today.  Ha Ha! I have been on low carb for 5 days, so this is a big event for me okay! lol  I am on a delicious carb-high! 

I still have to do a post about what Ketosis is, but I will get there.  Today I want to share a super good low carb, gluten and lactose, grain free bread with you.  The interesting thing about this is, you can have it on low or high carb days.  I had it with a spoonful of almond butter, to keep it low carb.  This morning I had it with maple syrup to up the carbs. 

You will need the following:

100g grated zucchini

200g egg whites

1 whole egg

30g almond butter

1 tablespoon cinnamon

1 teaspoon baking soda

vanilla essence

Mix everything in a blender and pour the runny mixture into a bread pan.  Bake for 15-20 minutes on 200 degrees.  

Makes 2 servings

Calories per serving 190

Protein 18g

Fat 11g

Carbs 3g

Basil pesto chicken with pine nuts

People who claim that they do not have time to prepare healthy meals... huh uhhhh! No excuses. I made this in 15minutes.  Be honest and say that you do not WANT to spend time preparing healthy meals.

Chop 4 chicken breasts and put in a non-stick pan.
Add 2 teaspoons basil pesto and about 30g pine nuts
Add spices to taste

Put the lid on and let it simmer for 10 minutes!

Bon ap!

Chicken nuggets

Hello Friends,

Hope you all had a great weekend?

I want to continue with my chicken parade.  I promised to share chicken ideas.

Today I came up with these fat free, and carb free chicken nuggets.

I marinated chicken in soy sauce, garlic and red onions for a few hours.

Then I put the chicken through the food processor. Adding about half a cup of egg whites and spices to taste.

I scooped spoon fulls on oven paper.

Popped them in the oven and 15minutes later!

Chicken Breasts

Hello Friends,

I hope all of you had a great weekend.

I have decided to start dedicating some posts to chicken. lol...  The question I get asked the most probably , is how to get the friggin chicken tasty!?

This can be a daunting task at first, BUT practise makes perfect.  I will share some more chicken recipes with you guys :)

Here goes:

Marinate your chicken breasts overnight in a tablespoon of honey, generous squeeze of lemon and fresh rosemary. Pan fry in a light coating of olive oil on a how heat until you can see the breasts is cooked.  Then turn up your heat and the juice will start to caramelise.  DELICIOUS healthy chicken! Boom!

Why do you need to eat post-workout?

If you are like me ... and I assume  many athletes are; You are always ready to eat anything with an arm and a leg!

But there is actually a very good reason we need to eat as soon as possible after a workout. Without going into the very technical yap yap of it, your body needs to replenish its energy stores.  Energy it used up during your workout.

So then, what do we need to replace?  Easy.  Carbohydrates, protein and fluids.  The water you will measure on how much you transpired.  I tend to drink 1-1.5L of water while I train.  Water junkie! :)

Types of food that will absorb fasted for this purpose:  This is the time to eat your higher GI carbs. Breads, bagels, rice crackers, fruits, etc.  You will need some protein post-workout if you are a weightlifter.  I suggest a protein powder, like QNT Delicious Protein.  I have the caramel flavour right now.  Or have a portion of chicken, chilled meats, etc.

Here is an simple example of a post-workout meal I had today.
3 rice crackers, I piece of turkey ham. Tomato....

QNT Protein Sorbet

Who ever said you cannot have Ice-Cream this summer?

Try this creamy texture sorbet I just made! Use 1 cup of frozen berries with 30g of QNT Metapure Zerocarb protein.

I blended the frozen berries until they were quite broken up and smooth, then added a little bit of water and finally my protein.  I let it run for about a minute.  If you need it to be sweeter, add some stevia, but I was fine with the taste!

You would want to use a blender with a strong motor to do this chopping!  Try some other fruit and let me know how it came out!

Calories 155
Carbs 12g
Fat 1g
Protein  26g

Grain free Paleo bread

• Ladies and gentlemen.. One word for this bread. WOW! It is grain free, lactose free and super yummy! 
  
  
  
   
• 
  
• ½ cup Almond butter
• 2 eggs
• 2 tablespoons Honey
• 1 teaspoon Vanilla essence
• 
• ¼ teaspoon salt
• ¼ teaspoon baking soda
• 1 tablespoon cinnamon

Mix everything with the hand blender until the consistency is creamy. Scoop batter into a greased pan and bake for 15 minutes at 200 degrees. 

Calorie breakdown:

Calories per serving (makes 4 servings) 220 

Carbs 12g

Fat 16g

Protein 8g

source: 

http://www.elanaspantry.com/paleo-breakfast-bread/

Zucchini cakes

This is the easiest thing in the world to make and it makes a good side for any meat,or even eggs.

Mix 2 eggs with 200g of grated zucchini.  Add salt and pepper to taste.  I like the flavour of onion powder, so I added a teaspoon of that too.

Pan fry spoonfuls in a lightly macadamia oil coated pan.

Bon ap!

Photo blog - Paleo meals!