World's Best Waffes (Clean Eating)

The headline isn't exactly modest, but I have the goods to deliver for it! Really! These waffles have been tested on my sister, 9-year old niece, and dad. All of them were raving them and demanded more! And now for the crazy part.. These waffles don't have ANYTHING unhealthy. All ingredients are super duper healthy and help with losing weight and gaining muscle! Winniggg!

As usual I created this recipe by accident. I wanted to make something different from my usual breakfast stuff, the good aul porridge with cottage cheese was kind of coming out of my ears. So with my trustful blender these waffles become reality in no time! To make it even better, the recipe actually has a secret ingredient, thanks to my sister's soda streamer. The recipe will of course work with any other liquid too, like almond milk or just water, but the sparkling water makes the waffles extra crispy!

Enjoy your waffles!
xxx

WORLD'S BEST WAFFLES (app. 2 waffles)

Ingredients

• 50 gr Porridge oats (or oat flour)
• 1 ts Baking powder
• 1 Egg
• 100 gr Cottage cheese
• 50 mll Sparkling water
• 1 ts Vanilla

Directions

• Heat the waffle iron
• Mix all ingeredients in blender
• Spray the waffle iron with oil and pour some batter in
• Cook the waffle until golden brown
• Enjoy with fresh berries!

Apple, Vanilla & Hazelnut Proats & Chia Blueberry Jam

Lately I have been obsessed with proats, aka protein oats. This morning I had a big craving for apple pie and decided to whip up this yummy porridge recipe. I want to emphasize straight away that in this recipe there's no protein powders or other artificial stuff. Protein powders are good if you're training a lot but in baking and cooking I feel their taste is too distinctive and they give a bit of a rubbery texture. This recipe is also dairy free and gluten free.

I love porridge. It's such an easy and quick breakfast and you can easily add stuff to it that will keep you full until lunch. If you like you can replace the unsweetened almond milk with for example vanilla flavored almond milk. I personally as a diabetic prefer to use the unsweetened milks.

The recipe for chia blueberry jam is super easy. You can use the recipe for pretty much any kind of berries. Love how simple and healthy it is! The jam stays goof for about a week (if it lasts that long ;).

Happy porridge making
xxx
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APPLE, VANILLA & HAZELNUT PROATS

• 50 gr Oats
• 200 mll Unsweetened almond milk
• 100 mll Coconut milk drink (not canned coconut milk)
• Pinch of salt
• 1 ts Vanilla
• Pinch of cardamom
• Pinch of cinnamon 
• 1/2 Apple, grated
• 2 Egg whites
• 1 ts Alpro vanilla custard
• 1 Tbsp Chopped hazelnuts
• *Berries according to your own taste. I used raspberries. 

Mix oats, almond milk, coconut milk, salt, vanilla, cardamom and cinnamon. Cook in a saucepan over medium heat for about 5-7 minutes. At the end add grated apple and let sit for one minute. Mix in egg whites, vanilla custard and chopped nuts. Mix well until the egg whites are blended in well and porridge texture is creamy. Serve with chia blueberry jam and fresh berries!

CHIA BLUEBERRY JAM

• 150 gr Blueberries
• 1 tbsp Chia seeds
• 1 tbsp Fresh squeezed lemon juice
• 1 tsp Honey (or other liquid sweetener)

Boil the blueberries in a frying pan over low heat until they're soft. Smash them with a fork and add chia seeds, lemon juice and honey. Spoon into a jar and let sit for about 30 minutes.

NUTRITION

Calories 386kcal
Carbohydrates 49gr
Protein 19gr
http://www.myfitnesspal.com/recipe/view/173462621376061

Delicious Berry Skillet Pie (gluten free, dairy free, sugar free, fat free)

I apologize for being so quiet on my food blog lately.  The musician caravan has been galloping fast so to say, and I haven't had time to test and try new recipes. I've got my act together now though and have a pile of sweet and savory recipes to share!

Here is a recipe I found from the ovely Hanna-Leena's blog. I've made this pie every morning for about a week now and just don't seem to get enough. I've finetuned the original recipe only a little bit to match my taste and if you wish you can visit the original version here (only in Finnish though) http://fitnet.fi/blog/hannaleena/treenaajan-herkut-vadelmapannukakku-gluteeniton-maidoton/

I recommend to try the pie with different berries and combinations. My next venture is an Apple Cinnamon Pie. The pie is really filling and will keep you full easily until lunch. I like to grind the oats into Balfour but if that's not possible for you it works beautifully also with oat flakes. you can try the pie with following berries / fillings:
~Blueberries
~Blueberry-Lemon (add 1 tsp of lemon peel and 1 tsp lemon juice) 
~Raspberries
~Blueberry-Raspberry
~Strawberry-Vanilla
~Redcurrant
~Apple-Cinnamon

Food Diary!

I've wanted to do a food diary post for a while now. I read a lot of different kind of blogs and many fitness writers post a lot of food diaries. I love reading them but there's one thing that I always find a bit disturbing - how much food they actually do eat?! Also it would be good to know the measurements of the person, at least their height. Otherwise it can be misleading for the reader. A good few times I've found myself thinking "he/she eats so little and exercises like crazy". 

As a diabetic I have to weigh and measure all the food I eat. That's how I know how much insulin to take. The amount of insulin is determined by carbohydrates, aka carbs. Besides carbs, insulin intake is determined also by exercise, stress, current blood sugar level, previous and next day, weather (!)..everything really! I use MyFitnesspal for counting, it's a really handy app and will count all your macros and nutritients for you. You can also scan products with it. 

So without further do here's an example from yesterday, that happened to be a day off :) And my measurements are: 175cm (5'9"), 72kg (158 pounds). Active and sporty lifestyle, type 1 diabetes since I was 10 years old.

BREAKFAST
Egg whites 200gr
Cold smoked salmon 60gr
1 tbs Avocado (leftovers)
Oat porridge 50gr with Almond milk (unsweetened) 300mll
Strawberries 50gr
Raspberries 50gr

482kcal, 37gr Carbs

GYM
45min legs and glutes workout, stretching 10min.

Blood sugar rise after breakfast so not enough insulin. The workout took it down a bit, and towards lunch it was almost in balance. 

SNACK
1/2 protein cookie
190kcal, 19gr Carbs

Some protein bars are ok, and after workout you should take some extra protein anyway. I try to find bars etc that are low in sugar and carbs and over all have not many ingredients. I don't eat them every day though. 

LUNCH
Quorn "mince" (vegetarian) 200gr
Peas-corn-pepper mix 100gr
Chickpea-rice mix 125gr
Avocado 70gr (half)

483kcal, 36gr HH

Using leftovers form the freezer ;)

SNACK
1/2 protein cookie
190kcal, 19gr carbs

Rest of the cookie. Blood sugar decides to go down, probably the workout is still working in my body and I took too much insulin on lunch. The cookie brings it up slowly but surely. 

Dairy Milk Chips Ahoy
2 pieces (one row has 3 pieces)
56kcal, 5gr carbs

I bought this for my boyfriend :) We were travelling to Dublin, this time first to Ikea and then to ENFUSION martial arts fightr & show. 

DINNER
Roast beef & Egg on Flat Bread
444kcal, 38gr carbs (--> estimation!)

*Exceptional situation*, aka on the road. I was lazy, and we just bought ready made stuff from the garage. Sometimes I just can't be bothered to cook dinners to go, like I usually do for gigs. Here you can see how difficult it can be with diabetes if you don't know exactly what you're eating. There can be something surprising in the sandwhich and it can be difficult to assess how much insulin to take. In this case I got it pretty much right. 

SNACK
340kcal, 38gr carbs

I tried a new bar, from the same cookie company. Tasted good, but was heavy in calories. 

NIGHT SNACK
1/2 cookie
190kcal, 30gr carbs

It was a very late evening so I needed some extra food. 

Coconut Banana Pan Cakes

Today's recipe is light, healthy and super tasty! The pan cakes are also very low in calories, so it's OK to eat them as much as you want. The recipe below is quite a big portion, since I myself tend to eat A LOT on every meal :D 

Baked Flat Protein Pancake & Healthy Berry Crumble

This morning I was inspired to try a few new recipes again. As a result I ate way too much, but wasn't as stuffed as I would have been after a full Irish breakfast lol ;) 

I loooove berries and a good crumble. All kinds of pie and cookie doughs have always been my weakness, even as a little girl I remember making a dough and just eating it raw! 

The pan cake ("pannari") in the recipe is actually a very traditional Finnish thing. It's a flat cake-ish thing that you bake in a pan in the oven, and it's usually made with white flour and whole milk. Proper pan cake is really moist and thick inside, and it's so delicious! 

I found a recipe for a very good pannari online, it's from a Finnish fitness blogger girl. I subbed a few things in the recipe to suit myself better, and I can warmly recommend this recipe! It's super healthy, low in calories and only good stuff in it. And anyone who has prejudice about bananas; you can't taste it at all! 

Finding a healthy crumble recipe had been a task of mine for a while as well. This crumble goes gluten free very easily too, just sub the regular oats with gluten free ones. The secret to the crumble was to use a tiny bit of coconut oil, which seems to replace the normally used butter perfectly! Enjoy :)

BAKED FLAT PROTEIN PAN CAKE
200 gr natural soy yoghurt (orig.; Quark)
1 Whole egg (orig.; 3 eggs, no egg whites)
4 Egg whites (90gr)
2,5 dl (120 gr) Fast Protein Pan Cake Mix (or any protein powder)
220 gr Banana
2 tbsp (12 gr) Rolled oats
Bit of almond milk (or any milk)

I mixed everything together with a wooden spoon and baked them in 2 small pans. The pan cake can't be too thick, so if you don't have a big enough pan, divide it into more dishes. 

HEALTHY BERRY CRUMBLE
Strawberries
Raspberries
1 Apple
1 tbsp Rolled Oats
Vanilla

CRISP TOPPING
2 tbsp Almond flour
2 tbsp Rolled oats
1 tsp Dessicated coconut
1 tbsp Raw coconut sugar
1 tsp Coconut oil
Cinnamon
Vanilla

Chop the apple and mix with berries, oats and vanilla. Put them into the pan. Mix the crisp ingredients together and place on top of the berries. Bake in 200c for about 20 or until the crisp is golden brown and berries have darkened a little. 

Fluffy Greek Yoghurt Pan Cakes & Blueberry Lemon Baked Oats

Hello again! 

It's a while since I posted on my blog! I was away touring in America with The Women Of Ireland show for the last 6 weeks. The trip was an amazing experience, full of excitement and I got to see the country all around, 36 states to be exact! 

It's good to be back home though, and throughout the whole tour I really missed cooking and baking! The catering served us some lovely dinners, and getting to explore the American food culture was mind blowing, but still at times I missed my own healthy foods and trying new recipes. And as a diabetic, when you cook yourself, you know exactly what and how much of you're using the ingredients. That's a huge releive for a diabetic, instead of sitting in a restaurant and trying to guess the weight of your rice portion. 

But now, let's get to the point! :D Here is 2 recipes that I found on instagram and was drooling over the whole time! They're really worth trying, especially the pan cakes were super delicious! Hope you enjoy :)

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FLUFFY GREEK YOGHURT PAN CAKES (gluten free)

American style pan cakes 

FLUFFY GREEL YOGHURT PAN CAKES (about 6 pan cakes)
1 cup Buckwheat flour
1/2 tsp Baking powder
1 tsp Coconut sugar
Pinch of salt
1 Egg / 2 Egg whites
1 tbsp Coconut oil
1/2 tsp Vanilla essance
1/2 cup Greek yoghurt
1/2 cup Almond milk (can sub for smg else)
Optional: Chocolate chips

Mix dry ingredients together. 
Mix the rest in a separate bowl, 
and whisk in with the dry ingredients. 
The dough is quite thick but it's supposed to be. 
Fry on both sides on medium heat. 
Serve with toppings of your choice!

With soy vanilla custard, berries and dark chocolate chips

My bf tried a cookie crumble topping

These pan cakes are super fluffy and filling. 
They are very similar the traditional american pan cakes, but just healthier

The Perfect Pancakes!

Good morning! 

I _love_ pan cakes, and I have tried dozens of different recipes. Often I also come up with my own recipes in the heat of the moment. Today I somewhat accidentally developed the absolute perfect pan cake recipe! :D They are fluffy, light, rich, filling and packed with super healthy nutritions. They are also low in carbs which is always great for a diabetic.  

PERFECT PAN CAKES

35 gr Oats

20 gr Almond flour

10 gr Dessicated coconut

5 gr Chia seeds (milled)

4 Egg whites

200 mll Coconut / Almond / Oat MILK

Orange essance

Ground all ingredients together in a blender until smooth. Fry on a medium heat on a teflon pan and spray 1kcal spray before each pan cake. Enjoy with avocado chocolate mousse, banana, berries and soy vanilla custard! 

For these pan cakes I used the coconut milk, it made them sweet and really fluffy

Finnish Style Overnight Oats

I have to tell you now that overnight oats are a new thing for me! Coming from a country where 90% of people still eat porridge for breakfast, it's kind of funny :D So as a massive porridge fan I just had to try this. It came out really nice, although next time I might blend all the ingredients in a blender to make it super smooth and also add some banana. And maybe put a little bit less yoghurt. On the other hand the recipe was so filling and I definitely wasn't hungry afterwards! I made a big portion too where I had about 60gr oats and 100gr of yoghurt. You can adjust the amounts of ingredients according to your own taste. 

OVERNIGHT OATS
40gr Oats
50gr Yoghurt
200mll Almond milk (or coconut/oat/rice)
Cinnamon
Vanilla
Stevia

Blend everything together in a container. Put the lid on and let settle in the fridge overnight. In the morning enjoy fresh breakfast with berries and cinnamon and vanilla cooked apples. 

I also had Alpo soy vanilla custard and avocado chocolate mousse

Apples with stevia, cinnamon and vanilla