Recipes
What could be better than a plate of steaming, oven-fresh brownies? These brownies also fit into your diet plan as they are butter-free and contain vitamin-rich sweet potatoes.
Preparation time: 45 min
Servings: 6
Ingredients:
- 2 sweet potatoes
- 5 scoops of chocolate-flavored whey protein
- 3 whole eggs
- 60 ml coconut oil
- 11 grams dark chocolate
- 3 tablespoons coconut flour
- 2 tablespoons unsweetened cocoa powder
- ¼ teaspoon baking powder
- ¼ teaspoon cinnamon
Preparation:
- Cook the sweet potatoes in the microwave, peel them and turn them into mashed potatoes.
- Preheat the oven to 180 degrees.
- Melt the coconut oil with half of the chocolate
- Add the coconut oil, melted chocolate and beaten eggs to the potatoes and mix well.
- Add the coconut flour, cocoa powder, baking powder and cinnamon. Use a food processor for mixing to avoid lumps.
- Spread the batter on a baking sheet and bake in the middle of the oven for 20 minutes. 7. allow the brownies to cool briefly before eating.
Nutritional values:
- Calories: 322 kcal
- Carbohydrates: 21 g
- Protein: 24 g
- Fat: 16 g
Just when you thought you knew everything you could do with peanuts, along comes this burger. Peanut butter goes well with both sweet and savory dishes and this delicious version is proof of that. Seasoned with salt and pepper and topped with smoked bacon and cheddar cheese, these peanut butter burgers are a delicious addition to any barbecue.
Preparation time: 30 min
Servings: 3
Ingredients:
- 1 whole egg
- 1 tablespoon salt
- 1 tablespoon of ground pepper
- 500 grams of minced meat
- 250 grams of smoked bacon or ham
- 3 whole wheat burger buns
- 3 slices of low-fat cheddar cheese
- 2 tablespoons peanut butter powder
- 2 tablespoons of water
Preparation:
- Preheat the grill
- Mix egg, salt and pepper in a medium bowl. Add the minced meat and mix well with your hands. Form 3 burger patties.
- Fry the bacon strips in a frying pan over a medium-high heat until crispy.
- Place the burger patties on the preheated grill and grill for 6 to 8 minutes per side.
- Remove the burgers from the grill and leave to rest for 3 to 5 minutes.
- Toast the burger buns while the burgers are resting on the grill until they are lightly toasted.
- Mix the peanut butter powder and water in a small bowl.
- Spread both sides of the buns with the peanut butter mixture and place a slice of cheese on the bottom half of each bun. Place the fried burger on top of the cheese and cover with a third of the fried bacon.
- If desired, add other ingredients such as lettuce, onions, tomatoes, etc.
Nutritional values:
- Calories: 807 kcal
- Carbohydrates: 26 g
- Protein: 73 g
- Fat: 46 g
Start your day with a balance of complex carbohydrates, fiber, protein and healthy fats.
Preparation time: 12 min
Servings: 2
Ingredients:
- ¾ cup low-fat milk
- ¼ cup pumpkin puree
- ½ cup rolled oats
- ½ cup vanilla-flavored whey protein powder
- 2 egg whites
- 1 tablespoon pumpkin pie spice
- ½ teaspoon salt
- 1 teaspoon baking powder
- ½ teaspoon cinnamon
- Liquid stevia for sweetening
Preparation:
- Mix all the ingredients in a blender or with a food processor until the batter is smooth and creamy.
- Pour the batter into a greased pan or onto a waffle iron. Fry the pancakes for 2 to 3 minutes per side until golden brown.
- Serve the pancakes with maple syrup or fresh berries.
Nutritional values:
- Calories: 237 kcal
- Carbohydrates: 27 g
- Protein: 27 g
- Fat: 2 g
This low carb chocolate cake is incredibly easy to prepare. You can experiment a little with the preparation and add flavors such as orange extract, almond extract or vanilla. Preparation time: 3 minutes
Servings: 1
Ingredients:
- ¼ cup almond flour
- 1 tablespoon cocoa
- ¼ teaspoon baking powder
- 3 tablespoons Splenda powder or 1 teaspoon liquid Splenda
- 2 tablespoons melted butter
- 1 tablespoon water
- 1 egg
Preparation:
- Mix the almond flour, cocoa, packing powder and Splenda in a bowl. Stir in the butter, water and egg. Mix well with a spoon or fork.
- Use a rubber spatula to press the dough evenly down into the bowl.
- Heat the batter in the microwave for about 1 minute.
- Leave the cake to cool slightly and serve warm with whipped cream or cold from the fridge.
Nutritional values:
- Calories: 237 kcal
- Carbohydrates: 7 g
- Of which net carbohydrates: 4 g
- Protein: 7 g
- Fat: 22 g
- Dietary fiber: 3 g
Source: https://www.genaw.com/lowcarb/3_minute_chocolate_cake.html
Replacing white flour pasta with thin slices of sweet potato is what makes this dish so special. Instead of empty calories, you get complex carbohydrates that provide you with long-lasting energy. Sweet potatoes are also rich in vitamins D, C and B6.
Preparation time: 60 min
Servings: 4
Ingredients:
- 700 grams of very lean turkey mince
- 2 cups of sliced sweet potatoes
- 1 egg white
- ½ cup fat-free cottage cheese
- 120 grams low-fat mozzarella
- 2 small tomatoes
- 450 ml tomato sauce
- 1/3 cup sliced mushrooms
- 1/3 cup diced red onions
- 1 tablespoon chopped garlic
- ½ cup coriander
- 1 tablespoon Italian seasoning
- Salt and pepper
Preparation:
- Preheat the oven to 180 degrees.
- Slice the sweet potatoes and dice the tomatoes, onions and mushrooms.
- Mix the cottage cheese with the egg white.
- Sauté the red onions with the chopped garlic. Then add the meat, tomatoes, coriander, mushrooms, tomato sauce and Italian seasoning.
- Layer the lasagne of potato slices, meat sauce and cottage cheese. Cover the whole thing with the mozzarella.
- Cover the lasagna with aluminum foil and bake for 45 minutes.
Nutritional values:
- Calories: 454 kcal
- Carbohydrates: 28 g
- Protein: 68 g
- Fat: 10 g
https://www.bodybuilding.com/recipes/budget-sweet-potato-lasagna
