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

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. 

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

Sweet potato travels to Scandinavia, Italy and India!

For christmas I'm sharing a few super simple but delicious tips on my favorite carb; the Sweet Potato. I LOVE sweet potatoes! It works beautifully as mash, chips, baked, boiled, and so many more ways. 

Here is "Sweet Potato In 3 Ways":

Nro. 1 Italy

• Use small potatoes. Bigger are hard to handll since they are extremely hard and will cook slower.
• Brush the skin under water until all dirt is gone 
• Lay the potatoes on a baking tray and spray with 1kcal spray and season with salt, pepper and garlic 
• Baby carrots are a lovely side to this, seasoned with rosemary 
• Bake for 30 minutes in 200c 

• When the sweet potatoes are ready, make a deep-ish cut to them. The potato should be lovely and soft inside. 
• Fill with ricotta, parma ham and fresh basil leaves. 
• You can pimp your own italian sweet potato according to your own taste! Mozzarella, different cold meats, pesto etc :) 

Nro. 2 Scandinavia

• For cooking the sweet potatoes same as before! 
• Cold smoked salmon (or as grave lax)
• Quark or cottage cheese
• Lactose free version: soy yoghurt with diced cucumber, lemon juice, salt, pepper, garlic 
• Sprinkle parsley on top

No. 3 India

For cooking the sweet potatoes same as before!

Soy raita: soy yoghurt with diced cucumber, lemon juice, salt, pepper, garlic 

Oriental vegetable mix (frozen), fry on a pan

Courgette chips (bake in the oven or in the pan; pan is faster) 

Season with paprika, mild chili powder and cayenne pepper 

What Does A Diabetic And Fitness Enthusiastic Eat? THIS! (you might be surprised!)

Chicken, mashed sweet potato and salad

So I'm going home to Finland for christmas, and my mum and sister where asking me for my food preferences. I then decided to actually make this into a blog post, since I get  a lot of people asking me what do I eat, and what i can't eat (due to diabetes). Also I would like to shaek off some those conceptions people have about diabetes and execrise, like "you can't eat anything sweet", or "no treats". 

Lately I've made a notion that my diet asctually is a lot like the paleo diet. A lot of protein (MEAT! yum!), good fats (nuts etc) and vegetables. For carbs my favorites are sweet potato and barley!  

I'm also suffering from lactose intolerance of some level. I'm not sure how common this in Ireland/UK/Mainland Europe, but in Finland it is quite common. ALready after eating dairy for a few days I'm like a bloatred gassy balloon, and just generally feeling really bad! And in Irelanf you can't get ANY lactoce free products. For some reason I can eat a little bit of feta and ricotta cheese, but only very rarely. Most annoyed I am about cottage cheese and quark. They are so incredibly nutritious, healthy and good source of protein! If I could I would eat them every day and my body would be feeling much better :( Luckily i'll be soon in Finland again and stuff myself with quark again :D 

Here is my wee list! These are the things I always have in my press and that I buy weekly:  

FRIDGE

• Almond milk (unsweetened)
• Soy yoghurt (OR lactose free natural yoghurt)
• Soya single 
• (Cottage cheese)
• (Unsweetened quark)
• Egg whites
• Juice (in case of low blood sugar)
• Weight watchers dairy spread 
• Alpro soy vanilla custard
• Strawberries
• Raspberries
• Blueberries

Stuff for breakfast :) This is gonna be, surprise, pan cakes!

PROTEIN

• Pepperoni sausage (German Salami Company)
• Chicken
• Turkey
• Lean bacon
• Salmon
• Lean beef

Salmon, mashed peas, feta and salad

VEGGIES

• Spinach
• Cherry tomatoes
• Cucumber
• Scallion
• Carrot
• onions (regular, red, shalot)
• Avocado (every fortnight app.)

Rye bread, egg, salmon, spinach and cucumber

NUTS

• Peanut butter
• Hazelnut butter
• Cashew butter
• Pine nuts

Fruit bowl with cashew chocolate mousse

COOKING & BAKING

• Fruit syrup / Maple syrup / Agave
• Stevia
• Coconut sugar
• Coconut oil
• 1 kcal spray
• Almond flour
• Dessicated coconut
• Corn flour
• Cocoa powder
• Baking powder
• Vanilla
• Spelt four
• Rye flour

I made these amaxing finds at the polish shop! it's boil in a bag barley and buckwheat! And one package costs 79 cents!!

BREAD & PORRIDGE

• Sour rye crisp bread (Finncrisp)
• Ryvita 
• Rye Bread 
• Oat flakes
• Rye flakes
• 4 grain flakes

I absolutely love sweet potato! Could eat it all day long. 

CARBS (FOR MEALS)

• Barley
• Buckwheat
• Slim pasta
• Potato 
• Sweet potato

SNACKS

• Apple
• Banana
• Nakd bars

So I think from these ingredients you're able to cook quite a few different wholesome and tasty meals :) I'm getting hungry again just reading this list!  

Uskolliset paisto-toverini

Näitä patukoita löytyy monissa eri mauissa, omat suosikkini ovat appelsiini-suklaa, kaakao ja tämä uusi kaakao crunch. Sopii tosi hyvin diabeetikolle, ei paljon hiilareita ja nekin aika pitkäkestoisia. 

Munakas on hyvä "pikaruoka", tässä on aika tuhti versio jossa lohta, fetaa, pinaattia ja hummusta