Protein Loaf and Muffins with Cottage Cheese

High in protein 

  
Weekend food preparation for the whole week includes a healthy breakfast or a snack (in my family).

This healthy loaf and muffins are high in protein that comes from eggs, cottage cheese and optional protein powder. 

Healthy fats and fibre come from chia seeds and hemp hearts.

I use oats and coconut flour instead of regular wheat flour.

  

INGREDIENTS:

1 cup cottage cheese, 1%

2 cups almond milk or any milk

4 tablespoons chia seeds

4-6 scoops protein powder (optional)

1 cup quick oats

6 tablespoons coconut flour

Lemon juice of 1/2 lemon 

2 eggs

1cup egg whites

3 tablespoons hemp hearts

2 tablespoons of powdered peanut butter or regular peanut butter

1 teaspoon baking soda

1 tablespoon baking powder

1 teaspoon vanilla

Ground cinnamon 

1/4 cup almonds (optional)

1/3 blueberries (optional)

1/4 cup chocolate chips (optional)

DIRECTIONS:

• Preheat oven to 350F
• Let chia seeds soak in milk
•   
  
• Slowly add all the ingredients and blend with a hand mixer 
• Pour into a greased pan or muffin liners
• Bake muffins for 15 minutes, the bread will need more time, until not runny inside.

Makes about 28 servings.

Nutritional value:

  

Buttermilk-Oat Pancakes

High in protein, no artificial sugar added, pancakes for the whole family

  
Pancakes are not a guilt food if you make them right and use healthy ingredients.

I usually make pancakes on Sundays and I try to vary my recipes. This time, I used quick oats, cottage cheese, buttermilk and protein powder which can be omitted, if you make the pancakes for your children, or added later.

  
The important part about pancakes is your topping, this is where you can basically ruin your intentions to eat healthy. A little bit of maple syrup is fine; however, if you are watching your diet, simply mix a few healthy ingredients like yogurt and peanut butter, cocoa, or even protein powder.

These pancakes are very tasty and are not dry like some high protein pancakes.

 

INGREDIENTS:

1/2  cup 1% buttermilk

1 cup cottage cheese, 1%

1 banana

1 cup quick oats

1 cup egg whites

2 eggs

3 scoops protein powder (can be omitted)

1 teaspoon baking soda

1 teaspoon baking powder

cinnamon to taste

1 teaspoon vanilla extract

1/2 teaspoon coconut oil for frying

Sauce:

2 tablespoons powdered peanut butter

4  tablespoons plain greek yogurt

1 scoop protein powder (optional)

DIRECTIONS:

• Heat oil in a frying pan
• Mix all the ingredients in a blender
• Fry pancakes and turn once they start to bubble.
• Serve with the sauce

 

Makes about 16 pancakes

Calories per 1 pancake: 86

Fat: 1.8g

Carbohydrates: 6.8 g

Protein: 10.7g

Full-Body Tabata

Challenge yourself with 8 rounds of Tabata- high intensity interval training. 

Take 1-2 minutes break between rounds. Each round takes 4 minutes. 

  

Healthy chocolate pudding

Healthy, easy, no sugar added, vegan, gluten free and kid friendly chocolate pudding

I have a 16- month- old toddler at home and giving him variety of healthy snacks and meals is important for me. 

The pudding that I made for him (and myself) combines great balance of carbohydrates, healthy fat and protein. On top of that, cocoa is not only tasty but it is great for our health, too. 

  
I combined ingredients that a child would eat alone and blended them to creamy chocolaty texture, without adding any artificial sugar. 

  

INGREDIENTS:

1 banana

1/2 avocado 

2-4 tablespoons plain yogurt or cottage cheese (omit if there are allergies)

1-2 tablespoons cocoa powder

Almond milk (if necessary)

DIRECTIONS:

• Blend  everything in a hand mixer
• Separate in bowls 
• Cover and store in the fridge for a few days

  

Peanut butter tomato soup

 
This super easy soup totally intrigued me and it is the perfect remedy during cold season. 
I have to credit my mother in-law for this great idea for a tomato soup. She mentioned that she makes a tomato soup with a peanut butter. 

Peanut butter? OMG! Right! 

You need to try it right now like I had to. It adds healthy fats and creaminess to the soup. Use a natural peanut butter for the added benefits.
 

   
This soup turns to be your vitamin bomb so don’t hesitate and get cooking. It’s super easy and fast to make.

The author of the original recipe is Amanda Barnier and The Test Kitchen and is called Moroccan Tomato Soup. 

The original recipe calls for cooking in a slow cooker but I used a regular pot. I had the soup boiled and simmered for about 45 minutes.

I used crushed tomatoes, fresh tomatoes and tomato paste.

I like my food spicy so I added more spices than the original recipe calls for. 

INGREDIENTS (original recipe):

2 onions, chopped

2 cloves garlic, chopped

2 tbsp packed brown sugar

2 tsp chili powder

1 tsp ground cumin

1/2 tsp pepper

1/4 tsp each salt and cayenne pepper

Pinch cinnamon

1 can (28 oz/796 mL) chopped tomatoes

2 cups water

1/4 cup tomato paste

1 tbsp red wine vinegar

3/4 cup smooth peanut butter

DIRECTIONS:

• Place all the ingredients and spices in a large pot while holding back the peanut butter 
• Add 2-3 cups of water and stir well 
• Let boil and then simmer for about 45 minutes  
• Blend the soup with a hand mixer until smooth, add peanut butter and mix it in well 

Cauliflower carrot flat bread

 Sneak vegetables into your home-made flat bread without adding any eggs, oil or milk
. 

 

When you need to replace bread or tortillas for a healthier option, try this cauliflower carrot bread. You can whip it very fast and you will only need three ingredients.

I actually made it when we ran out of bread at home so I gave this experiment a try and I liked it.

INGREDIENTS:

¾ of a cauliflower head (stalks removed)

4-5 medium sized carrots

1-2 cups spelt flour or flour of your choice, any would work

1-3 cup cornmeal (optional) 

Salt to taste

DIRECTION:

• Preheat oven to 375 F 
• Clean vegetables and boil them until soft 
• Drain water and let cool. You can prepare this step a day ahead.  

  

• Mash cauliflower and carrots. If you want a smooth texture, use a hand mixer 

  

• Mix in flour and a pinch of salt 
• Lay parchment paper on a baking tray  
• Spread the bread mixture evenly 
• Let it bake for 20-30 minutes or until golden 

  

• Serve with your favourite food 

  

Maple-Lemon Salmon with Ginger

It doesn’t smell like fish but it still is a fish- Easy, healthy, tasty baked salmon  
  
I love fish. My dad used to take me and my sister fishing since we were little girls. I can even claim that I caught a few. We ate fresh water fish almost every week. My favourite was trout.

I come from Slovakia and eating fish is a part of our culture. The proof is that we even have fish, carp, as part of our traditional Christmas dinner.

However, eating salt water salmon was rare. That may be linked to growing up during communism in a country that is nowhere near the ocean. 

Since I moved to Canada, I can get the best salmon from coast to coast and I can eat it all the time. 

Salmon is by far my most favourite fish to prepare. One of the reasons is that it does not really require many ingredients to taste fabulous.

I would love to share with you my recent salmon recipe that blends the amazing tastes of maple syrup, lemon, soy sauce, garlic and ginger. 

  
What’s more, it is very easy and you are getting a meal that has great nutritional balance and is under 450 calories per serving. 

INGREDIENTS:

Salmon fillets (I cook for several days ahead, so I used a large piece)

4 tablespoons maple syrup

4 tablespoons soy sauce

Juice of ½ lemon

4 cloves garlic, minced

2 table spoons of fresh ginger, minced

Black pepper to taste

DIRECTIONS:

• Preheat the oven to 375 F 
• Rinse the fish and cut in to smaller pieces, place in an oven-safe baking dish 
• Mix together marinade ingredients: maple syrup, lemon juice, soy sauce, garlic, ginger  
• Pour over the fish. Cover with the aluminum foil and let marinate in the fridge for as long as you wish
• Bake covered for 30 minutes. Uncover and bake for next 15 minutes or until nice and flaky

  
I enjoyed it with ½ cup cooked quinoa and corn.

  
Nutritional value per 4 oz cooked salmon, ½ cup quinoa and corn on the cob:

Calories: 440

Fat: 12 g

Carbohydrates: 46.3 g

Protein: 37 g

Baked avocado with egg

Low carbohydrates, high protein, healthy fat, Paleo

  
This tastes so good that I had to share it with you. 

Avocado is very healthy, it is high in healthy fat that will keep you satisfied. If you add an egg and salmon, you will have a meal that is high in protein and low in carbohydrates.

You can read more about benefits of Avocado here.

If you have never tried baked avocado, it is high time you did.

Just make sure you have only a half of it if you have it as a snack.

INGREDIENTS:

1 ripe avocado

Smoked salmon (30g per serving)

2 eggs

Spices (salt, black pepper, chives, cayenne pepper)

DIRECTIONS:

• Preheat the stove to 475F
• Cut avocado in half and scoop out the pit and a little more flesh
• Place smoked salmon pieces in the hole, crack an egg overtop the salmon, add spices and bake for 15-20 minutes or until egg whites are not runny anymore

  

1 avocado makes 2 servings.

Nutritional value per 1 serving:

Calories: 276

Fat: 22 g

Carbohydrates: 9 g

Protein: 14 g

Protein Pancakes under 100 calories with great taste

Pancakes for muscle and satiety

  

I woke up with a craving for pancakes. As I had some fresh strawberries left, I knew I should use them as a healthy and tasty topping instead of my usual maple syrup. 

These pancakes are very tasty, with no artificial sugar added, no milk either, and they are loaded with protein from eggs and egg whites. If you wish, you can use protein powder like I did, but the recipe works well either way.

I used an equal amount of coconut flour and oat flour but you can use either, or both, depending on your preference.

These pancakes take almost no time to make and are great for children, too.

  
My husband and the baby approved.

INGREDIENTS:

2 eggs

1 cup egg whites

1 banana

3 tablespoons coconut flour

3 tablespoons oat flour 

2 scoops protein powder (I used 25g of protein per scoop)

1 tablespoon vanilla extract 

1 teaspoon baking powder

1 teaspoon baking soda 

1-2 teaspoons ground cinnamon 

1 teaspoon coconut oil for baking

Berries for the sauce 

DIRECTIONS:

• Heat the pan, add coconut oil
• Put all the ingredients in a blender
• Mix until smooth
• Scoop and bake pancakes until bubbly and golden brown       

For the sauce:

• Put cleaned and sliced berries in a microwave- safe pot, microwave for 30- 60 seconds or cook them on the stove. No sugar is necessary 

You can also use this easy Chia Jam as a topping.

  
Makes 12 pancakes 

Calories per 1 pancake: 77

Fat: 2g

Carbohydrates: 5.6 g

Protein: 8.3

10 medium sized strawberries: 40 cal, 2.4g fibre and lots of vitamins

  

2 ingredient Jam- no sugar added, no cooking required

Easy and fast jam

I went strawberry picking at our local farm. These local strawberries taste like heaven. I could compare them to those that my grandma used to have in her garden.

I love eating them fresh or using them in smoothies. I tried to freeze as many strawberries as possible. I also felt like trying to make some jam. I do not usually eat jam as it is loaded with sugar but this one requires no sweat, no cooking and no extra sugar.

What is more, this jam is made of only two super healthy ingredients. If you wish,  you can use any fruits you like.

INGREDIENTS:

1 cup strawberries

1-2 table spoons chia seeds

water if needed

DIRECTIONS:

• Using a hand mixer, blend fresh strawberries until liquid
• Mix in chia seeds
• Add water if you feel the texture is too thick
• Let stand in the fridge for a few hours. The texture will turn into a gel-like shortly
• Store covered in the refrigerator for a few days

Strawberries are an amazing source of vitamin C. They are an important part of our diet also because they are very high in dietary fibre, manganese and potassium.

Eating one serving/ 1 cup or just 8 large strawberries a day provides recommended daily vitamin C value.

Chia seeds are high in dietary fibre, protein, calcium, manganese, magnesium. They are also very high in Omega-3 fatty acids and antioxidants.

Read more on Chia seeds