Easy Healthy Vanilla Souffle (dairy free, fat free, sugar free)

Hey, and sorry for my recent absence!

Lately I've tried and tested a lot of recipes but unfortunately most of them have been a disaster! So forgive me my quietness on the blog :D 

Yesterday though I tested two recipes and they both were amazing! Finally some succes, yay. I'm gonna share one the recipes now here. 

A souffle sounds maybe a little bit old-fashioned as a dessert, it kinda gives you that 70's - 80's vibe doesn't it?! But let me assure you it is actually so good, kinda like a mousse, but baked. Delicious, airy, rich. And on top of that it's very filling and low in calories with loads of protein! The flavors are so easy to change to chocolate, lemon, orange etc. 

It's also the perfect treat for diabetics because it's low on carbs and sugar! 

Happy souffle baking xoxo

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HEALTHY SOUFFLE FOR ONE

184 kcal

17,8gr carbs

7,7gr fat

11,6gr protein

INGREDIENTS

• 80gr Natural soy yoghurt
• 1 Egg
• 10gr Spelt flour
• 10gr Coconut sugar
• Pinch of salt
• Pinch of vanilla
• Pinch of cream of tartar

INSTRUCTIONS

1. Separate egg white and yolk into different bowls
2. Mix together the yolk, yoghurt, spelt flour, salt and vanilla 
3. With electric mixer whip the egg white and cream of tartar until they form stiff peaks 
4. Pour the egg white mix into the yolk mixture in 3 batches and whisk together carefully
5. Spray the rameskin and pour the dough in. My rameskins were big and I filled it almost all the way to the brim 
6. Bake in the oven in 200c for 15-20 minutes. Mine took about 20 min until it was firm enough. But this depends on your oven so keep an eye on the souffle at the and! 

Helppo terveellinen vaniljakohokas (Souffle) ~ (maidoton, rasvaton, sokeriton)

Hej på er, pitkästä aikaa!

Olen viime aikoina kokeillut kaikenlaisia reseptejä, mutta suurin osa niistä on mennyt enemmän syteen kuin suuhun. Eli epäonnistumisia on todellakin ollut ja sitä johtunut blogin hiljaisuus :D 

Tänään kuitenkin testasin kahta reseptiä jotka molemmat onnistuivat yli odotusten! Toisen niistä jaan nyt täällä.

Kohokas kuulostaa ehkä ensin vähän vanhanaikaiselta jälkiruualta, mutta itse asiassa se on kuin mousse, vain uunissa tehtynä. Ihana täyteläinen mutta ilmava ja suussa sulava herkku. Lisäksi se on ihan järjettömän hyvää, täyttävää ja vähäkalorista! Makujakin voi vaihdella helposti suklaasta vaniljaan, sitruunaan, appelsiiniin jne.

Ja tämä kohokas sopii pienen hiilari- ja sokerimääränsä vuoksi aivan erinomaisesti myös diabeetikoille!

Iloisia kohokas-hetkiä xoxo

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TERVEELLINEN KOHOKAS YHDELLE

184 kcal

17,8gr hh

7,7gr rasvaa

11,6gr proteiinia

AINEKSET

• 80gr soijajugurttia
• 1 kananmuna
• 10gr spelttijauhoja
• 10gr kookossokeria
• Ripaus suolaa
• Ripaus vaniljaa
• Ripaus leivinjauhetta (Huom. alunperin Cream of tartar-jauhetta)

OHJEET

1. Erottele munan valkuainen ja keltuainen eri kulhoihin
2. Sekoita keltuaisen joukkoon jugurtti, spelttijauho, suola ja vanilja
3. Vatkaa valkuainen ja leivinjauhe / cream of tartar käsivatkaimella kiinteäksi vaahdoksi (niin että vaahto jää koholle kun nostat vispilän ylös siitä)
4. Sekoita valkuaisvaahto kolmessa osassa varovasti keltuaisseokseen
5. Rasvaa kohokasvuoka kevyesti, ja kaada täyte vuokaan. Itselläni oli isohkoja vuokia, ja täytin  vuoan lähes piripintaan
6. Paista 200c uunissa 15-20 minuuttia. Minulla kesti n. 20 minuuttia kunnes kohokas oli hyytynyt kunnolla, mutta tämä riippuu uunista. Tarkkaile siis kohokasta paiston loppuvaiheessa!

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. 

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

Breakfast Delish!

This morning I had a loong breakfast! (I love my mornings! A few cups of coffee, reading the news, talking to my friends..). And so I made 2 of my all time favorites; an omelette and pan cakes. Not to forget some delicious orange chocolate coffee! 

BREAKFAST PAN CAKES
40gr Oats
2 Egg whites (or 1 whole egg)
50gr Soy yoghurt
50gr Ricotta
Vanilla

I often flavor my coffee by grating some orange peel and unsweetened cocoa powder. So easy and delicious! 

CARAMEL APPLE FILLING
1/2 Apple diced
Cinnamon
Stevia
Vanilla
Fry the apples on a medium heat for about 10 minutes until they're soft. 

This mini pan cakes has also raspberries, strawberries and some Alpro vanilla custard

SERRANO HAM OMELETTE
Egg whites
Soy cream
Serrano ham
Cherry tomatoes
Spinach