Got up at 5 this morning for a workout. I so wanted to stay in bed! But then I remebered, workout now means time do other stuff after work. 45min extremely HIIT! That’ll give you an early boost. Last night I baked a cake. One of my co workers decided to try and cut down on her sweets ( she’s kind of a sugar addict) because she gained some weight. I offered her an alternative ;). I told her that i’d bake her a healthy sugarless/eggless and butterless cake. I made her my Applesauce Sweet Bread. She loved it ;).
For breakfast I made myself a Coconut Flour Apple Pancake. Number one pancake!
Today was a calm day at work. The freelancers were not at the office and some co workers had training all day. Everyone tasted my cake. All in shock that something healthy could taste so darn good! The accountant was most sceptic but kept comming back down from the second floor to take another piece :p. Finally something sweet I don’t have to feel guilty about he said. For lunch I had a turkey sandwish and a piece of my cake topped with some greek yogurt.
My mom made a healthy dinner which meant I didn’t have to make myself dinner. Lovely! Chicken in a chilli tomato sauce with brussels sprouts.
Time to chill! See ya later guys!
Got up at 5 again for a workout today! 2 days in a row 🙂 I think I’m getting the hang of it. 40min of intervals on the stationary bike and some lifting (basic squats, curls,…). I’m kind of looking forward to moving in to our new place cause there is a huge fitness center 2min away. I’m tired of always sitting on the stationary bike to get some cardio in…a change of machinary would be nice! This morning I wanted a nice filling pancake instead of oats so I looked what I had on hand. The pancake turned out AMAZING! This is by far the best pancake I have ever made :).
Coconut Flour Apple Cnnamon Pancake
- 1 egg + 2 egg whites
- 1/2 apple thinly sliced
- 2 Tablespoons Coconut flour, sifted
- 1/2 teaspoon baking powder
- A splash of almond milk
- In small bowl mix eggs with spalsh of almond milk and stevia. Add coconut flour (sifted in) and baking powder. Mix until smooth.
- Slice your apple into very thin pieces. Set aside.
- Spray some cooking spray on frying pan on high heat. Sir in cinnamon. Lay down the sliced apples in the pan and let cook for about 25-30 seconds. Pour in pancake batter and smooth over. Cover then turn down heat to LOW. Let cook for 3 minutes.
- Take off lid and flip the pancake. Put cover back on and cook for 1 minute longer. Slide out of pan and top with Greek yogurt.
This was pancake heaven!
Ok so I need to lose 4 pounds. Not that much but it seems impossible…I work out and eat pretty clean (minus the alcohol once in a while). I have never been a calorie counter! I once started doing it and felt like I was dealing with and thinking about food and amounts of food all day long…Now some one told me that if you want to lose those last 4 pounds you have to count…The what goes in must go out (through working out ofc ;)) rule is essential. So I think I will have to start counting again :(.
I was able to work on my own today as my trainer wasn’t working today. I loved doing everything myself. A lot of people where at the office today so the atmosphere was great. Fot lunch I had chicken with a bellpepper and tomato sauce and whole wheat rice. My mom made this last night and couldn’t stop bragging about it, so I took some with me to work. It was good indeed! Thumbs up mom!
Another pleasant surprise today was that the boss invited us to go eat some waffles! The sales team had landed a big contract and he felt it was a reason to celebrate. Fine by me! Some of the female colleagues were complaning about gaining weight. I started telling them I make lots of healthy versions of all the decadent treats they’re having every day. Result, now I have to make treats for the offive! guess I know what to do this weekend.
Waffles as a decadent snack meant a not so decadent dinner…Turkey sandwich it was. Time to ring in the weekend! Have a great one people!
Coconuts are my favorite kind of fruit! The taste and smell of paradise. To cook I use coconut oil, to wash myself I use Ushuaia Coconut and this morning was the first time I have used coconut flour. I made myself coconut flour pancakes! One word, FLUFFY! These were the fluffiest pancakes ever :).
Coconut Flour Pancakes
- 4 eggs, room temperature
- 1 cup almond milk (raw cow’s or coconut also work)
- 2 teaspoons vanilla extract
- 1 tablespoon honey or a pinch of stevia
- 1/2 cup coconut flour
- 1 teaspoon baking soda
- 1/2 teaspoon sea salt
- coconut oil for frying
- Preheat griddle over medium-low heat. In a small bowl beat eggs until frothy, about two minutes. Mix in milk, vanilla, and honey or stevia.
- In a medium-sized bowl combine coconut flour, baking soda, and sea salt and whisk together. Stir wet mixture into dry until coconut flour is incorporated.
- Grease pan with coconut oil. Ladle a few tablespoons of batter into pan for each pancake. Spread out slightly with the back of a spoon. The pancakes should be 2-3 inches in diameter and fairly thick. Cook for a few minutes on each side, until the tops dry out slightly and the bottoms start to brown. Flip and cook an additional 2-3 minutes.
To top them I mixed together I Tbsp of Peanut butter, 1 tsp of strawberry jam and 1 Tbsp of Greek yogurt. Yum!
For lunch I had the rest of the Autumn Salad from yesterday with some whole wheat toast.
Today I tested a new cake. Zucchini Chocolate Cake. I wasn’t a big fan of the result! not sweet enough for my sweet tooth. Strangely enough my brothers liked it :). Still, tomorrow I’m testing another one. Something with nuts!
Zucchini Chocolate Cake
- 2 eggs
- 1 tbsp vanilla
- 1/2 cup honey
- 2 tbsp apple sauce
- pinch of salt
- 1 cup / 150 g whole wheat flour
- 1/2 cup / 45 g unsweetened cocoa powder
- 1 1/2 tsp baking soda
- 2 tsp ground cinnamon
- 1/2 tsp ground cardamom
- 2 cups (about 300-320 g) shredded zucchini
- Preheat the oven to 325°F (160°C).
- In a bowl, combine the eggs, vanilla extract, honey, salt, and the applesauce.
- Sieve the flour and the cocoa powder into another bowl. Add the baking soda, the cinnamon, and the cardamom. Mix well.
- Add the liquid mixture to the dry flour mixture and combine until the dry ingredients are well mixed in.
- Add the grated zucchini. Mix once more.
- Pour the batter into a 9” (23 cm) diameter, round, greased cake pan or something with similar dimensions.
- Bake at 325°F (160°C) for 30 to 40 minutes, or until a toothpick inserted into the center comes out somewhat clean.
Before dinner I did an Insanity workout. Shaun T got me sweatin’ alright ;). Like he always says,”This sh*t is bananas y’all!”.
Dinner was an absolute WINNER! My yougner brother couldn’t move and had to lay flat on the couch ;).
Chicken Parmesan Meatballs
- 1 1/4 (600g) pounds ground chicken
- 1/2 cup breadcrumbs
- 2 tablespoons chopped onion
- 1 tablespoon chopped parsley
- 1/2 cup Parmesan
- salt to taste
- pepper to taste
- 1 clove garlic, minced
- 1 teaspoon fennel seeds
- 1 egg, whisked
- zest of half a lemon
- 3 tablespoons olive oil
- 1 14-ounce can storebought pizza sauce (such as Don Pepino’s)
- about 4 ounces fresh mozzarella
- Preheat oven to 400°F, setting rack to upper third part of oven. In a large bowl, using your hands, gently mix together first 11 ingredients. Shape into medium size balls (that would be somewhere between golf and tennis) and place a few inches from each other on a foil-lined baking sheet.
- In a small bowl, mix one spoonful of your pizza sauce with olive oil. Brush this mixture on top of each meatball.
- Bake for 15 minutes.
- Remove meatballs from oven, spoon some sauce on top of each meatball, and cover each with a slice of cheese. Broil another 3 to 5 minutes until cheese is bubbly and golden.
- Heat remaining sauce in a small saucepan.
You can serve these with sweet potatoe or mashed potatoes.
Enjoy your evening guys!
Hellow everyone! I Know, I missed the midday post today! I was a little busy job searching, grocery shopping, cleaning, baking, working out…Oh dear I’m becomming a real housewife :). Let’s begin at the beginning, breakfast. Take a look at this baby! Cocoa Protein Breakfast Cake. This baby gave me a great punch to get me through the morning!
- 1 banana
- 1 scoop vanille protein powder
- 1 whole egg
- 1 T of chia seeds
- 1 tsp unsweetened cocoa powder
- 1 tsp baking powder
- 2 T of unsweetened almond milk
- Dash of cinnamon/vanilla
- mash up banana with a fork
- Mix all ingredients in a bowl
- Spray a small bowl with cooking spray;
- Place in microwave. Heat for 2:30 minutes. Check every minute so that it does not overflow. You will need to experiment with the timing. It should be light, fluffy, and a little firm.
- Place on a plate and cover with your choice of topping. I used almond butter mixed with a dash of cocoa powder and some granola).
This healthy breaky got me through my workout! I created a Lower Body Blast wich I did right before lunch. I just love the wheight set Jonas gave me! Complete 3 rounds of the following circuit.
10 min low to medium intensity cardio
5 min high intensity cardio
Squat 10 reps
Stationary lunge 10 reps each leg
Plié squat 10 reps
deadlift 10 reps
Glute bridge 10 reps
Step ups 10 reps each leg
Wall sit 1min
Squat 10 reps
5min low intensity cardio
For lunch I had the same as yesterday, Hummus Scrambled Eggs.
When my mother came home from work she convinced me to make my Applesauce Sweet Bread. Perfect for an afternoon snack! Topped with some almond butter 😉
For dinner I made Orange Chicken Salade.
- 2 cups diced cooked chicken breast, in bite-size pieces
- 1 orange, peeled and chopped
- 1/4 cup golden raisins
- 1/4 cup toasted slivered almonds
- 1 cup letuce
- 1/4 cup orange juice
- 1/4 tsp ground cinnamon
- 1/8 tsp ground ginger
- 1/8 tsp ground turmeric
- 1/2 tsp sea salt
- Freshly ground pepper
- 1 Tbsp extra virgin olive oil
- Poach the chicken
- Mix toghether chicken, orange, almonds, raisins and 3 tablespoons parsley
- For dressing, mix orange juice, cinnamon, ginger, turmeric and salt until blended. Add 4-5 grinds of pepper. Whisk in oil
- Pour dressing over chicken mixture and toss with fork to combine. Let salad sit at room temperature for 30 minutes before serving
I know I told you guys yesterday that I was going to make some cookies because of my empty sweets section. BUT I changed my mind…Instead I decided to make a crustless pumpkin pie! Fall is ending and I needed one last taste of fall 😉
Look at this baby!
The kitchen smelled soooo good! Btw this entire pie contains less calories than 1 piece of any other pie 😉 Pretty damn proud of this masterpiece!
- 1/2 tsp nutmeg
- 1/2 tsp kardemom
- 2 tsp cinnamon
- 1/2 tsp salt
- 2 tsp baking powder
- 1/3 cup spelt flour
- 50ml maple syrup
- 2 Tbsp Stevia
- 1 can pumpkin puree (15oz or 400g)
- 1 cup almond milk
- 1 tsp ground flax (you can grind flax seeds in your food processor)
- 2 1/2 tsp pure vanilla extract
- Preheat oven to 200°C (400F), and grease a round pan.
- In a large mixing bowl, combine the first 6 ingredients, and stir very well.
- In a separate bowl, combine all liquid ingredients with the flax, and whisk.
- Pour wet into dry, stir to combine, then pour into the pan and bake 35 minutes.
- Allow to cool completely before transferring uncovered to the fridge to “set” for at least 6 hours before trying to slice.
For breakfast I had Blueberry Overnight Oats.
Earlier this week, for the first time ever, I bought almond butter at the Bio Planet store instead of making it myself. Must admit it tasted delish and saved me so much time 🙂
Lunch today was Honey Chicken Salad. First I paoched and chredded a chicken filet.
- 1 chredded chicken filet
- 1 Tbsp of dark raisins
- 1 small can of corn
- salt and pepper to taste
- 2 tablespoons olive oil
- 1 tablespoon honey (more to taste)
- ¼ cup lemon dressing
- ½ tablespoon vinegar
- 2 tablespoons water
- green onions for topping
- While chicken is cooking, Slice a few green onions for topping. Whisk together the olive oil, honey, dressing, vinegar, and water. Keep green onions, and dressing in the refrigerator until ready to assemble.
- Remove chicken from heat and check for doneness (white color throughout). Drain water and allow to cool for several minutes. When cool enough to handle, shred chicken with two forks or your hands. Season shredded chicken with salt and pepper.
- Combine all ingredients in a large bowl. Top with green onions.
Today is game day! Jonas is a big fan of the Belgian football team called Bruges. I’m not! I’m a fan of Bruges’s rival team Anderlecht 🙂 I must admit that it’s hard sometimes to share the bed with the enemy…But we make it work 😉
For dinner I poached a chicken breast and shredded it.
The keys to poaching are: the size of the pan, the volume of liquid and the cooking temperature.
- Place chicken breasts in a pot that’s just about large enough to fit them in one layer. Two medium chicken breasts fit snugly in my 2 quart round oven.
- Add poaching liquid (I used chicken broth, salt & pepper, bay leaves) so that it completely covers the chicken by at least a half inch to an inch.
- After bringing the liquid to a boil, reduce heat to a bare simmer so that only an occasional bubble breaks the surface. At this point, partly cover the pot, cook for about 10 minutes, then turn off the heat, leaving the chicken to finish cooking in the hot water for 10-15 more minutes.
- Remove chicken, then enjoy it warm or refrigerate it for later use. Slice or shred your poached chicken depending on what you want to use it for.
I chredded the chicken and mixed it up with leftover Crunchy Autumn Salad.