Cannot get enough of peanut butter? Me neither! Try these quick and easy chewy soft peanut butter cookies.
110g (about 3 scoops) vanilla flavored protein powder
1 egg
1 ripe banana
1/2 cup of natural peanut butter
1/2 cup of ground almonds
Bake @ 160 degree Celsius/ 350 degree Fahrenheit for 10 min. DONE!
Makes about 22 cookies.
ENJOY!
I just cannot get enough of these delicious cookies, they are super fast and easy to make.
Are you craving something sweet but want to stay away from white sugar and other unhealthy ingredients? Whip them up real quick before you leave the house this weekend to have a healthy snack on hand when hunger strikes. Or prep them for the week to have a healthy breakfast-on-the go option.
Give them a try and let me know what you think.
10 min @ 350 degrees Fahrenheit
I would recommend reducing the oil and the sugar to half of the listed amount to reduce the calories. The dough was moist enough and the cookies too sweet for my taste (Also, I did not consider that the raisins also add sweetness).
380 calories: 32g carbs, 2g sugar, 8g fiber, 9g fat, 40g protein
What is better, Low Carb or Low Fat? And what about Paleo? Vegan? Different diets work for different people. My experience taught me that a balanced diet consisting of 40% protein, 30% carbs and 30% fats is the best to stay healthy and cravings free.
I also like to eat every 3 hours and each meal I prepare includes a protein, carbohydrate, and fat source. Examples of protein rich foods are egg whites, chicken breast, lean ground turkey or beef (no more than 7% fat), lean steak, and fish. Greek yogurt and cottage cheese are other good options. I personally cannot stand the taste and texture of cottage cheese and the only time I will buy it is to add it to pasta sauces for a creamy taste or as an ingredient in baked goods. Although Greek yogurt with some fruit can be a great snack, dairy products tend to be high in sugar (lactose).
Brown rice is my go to complex carb choice for lunch meals and combined with chicken breast and coconut oil makes a delicious staple that never gets old. You can also try Jasmin rice as a flavorful alternative. Another secret tip: vegetable broth! You can cook virtually anything in broth and it is much healthier than using butter! If you are watching your sodium intake, try low sodium broth.
But my favorite meal is breakfast and the best part of each day is the morning. Every morning is like a fresh start. The sun is shining, coffee and breakfast awaits you and the possibilities are endless. Last weekend I grabbed a bunch of left over baking ingredients from my pantry and mixed them together in hope of creating breakfast muffins. Here the recipe for the made up, clean, healthy, and accidentally delicious breakfast treats:
I also made clean jam to go with it: Buy a bag of mixed frozen berries, let it defrost and empty it into a pot. Use a masher to turn the berries into a paste with small chunks. Add a bag of powdered gelatin and bring to a boil while stirring. Add 2 TBSP of chia seeds into the mixture. Pour the jam into a jar and let cool. Done!
What are Macros?
Macronutrients, or Macros for short, are what food is comprised of: carbs (carbohydrates), protein, and fats. A lot of food items contain two or all macros and are classified by what they contain most of. For example, natural (1 ingredient) peanut butter includes protein, carbs, and fat but is classified as a fat because the majority of calories come from the fat in it. Avocado is also very calorie dense because of its high fat content. And while most people think of peas, corn, and beans as vegetables, they are classified as starches (carbohydrates).
What are Micros?
Food also contains micronutrients, or micros for short, which include vitamins and minerals. When reading a nutrition label, also look for sugar, fiber, and sodium. Try to keep your sugar and sodium intake as low as possible and your fiber intake as high as possible. While sodium is essential for good health, most people eat too much of it. A normal and healthy intake is considered below 2000mg. Your sugar intake should be below 25g when trying to lose weight. And your fiber intake should be around 30g per day.
When you read nutrition labels, watch out for the different names for sugar. Here just a few to get you started:
Sabrina Luise 