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Carrot and pea soup
INGREDIENTS
- 1 tablespoon olive oil
- 1 kg carrots
- 400 g peas
- 1/2 teaspoon ground black pepper
- 1 teaspoon salt
METHOD
- Wash, peel, and slice the carrots into rounds.
- In a large pot, melt some butter and lightly sauté the sliced carrots. Then, add enough water to cover the carrots completely.
- Season the soup with salt and pepper, cover, and simmer for about 8 minutes.
- Next, add the peas to the soup, simmer for another 4 minutes, and then remove from heat. If you prefer a thicker soup, you can blend a portion of the vegetables using an immersion blender.
- In a bowl, mix chickpea flour with water and a pinch of salt.
- Drop the resulting dough through a spaetzle maker into boiling, salted water and cook until the dumplings float to the surface (about 4 minutes).
- Drain the cooked dumplings and add them to the soup before serving.
Raspberry cake
INGREDIENTS
- 6 eggs
- 6 tablespoons sugar
- 100 ml oil
- 50 ml rum
- 1/2 teaspoon baking soda
- banana, caramel, and chocolate pudding
- raspberry jam
- smooth quark
- 1.5 cups whipping cream
- 1 packet raspberry cream
- sour cream
- 3 tablespoons powdered sugar
METHOD
- Beat the eggs and sugar until you get a frothy mixture. Then add the oil and mix well. Next, mix in the rum and baking soda.
- Finally, add the pudding powders and bake for about ten minutes in an oven preheated to 180 degrees Celsius.
- For the cream, simply mix the quark, cream, sugar, and raspberry cream until you get a smooth mixture.
- Once the sponge cake is baked and cooled, cut it in half.
- Spread jam on the bottom layer, then add the cream, followed by the second layer of sponge cake, more jam, and the remaining cream. You can decorate the top with raspberries.
Cocoa roll with quark filling
INGREDIENTS
- 4 eggs
- 5 tbsp xylitol
- 3 tbsp cocoa powder
- 2 tbsp whole grain spelt flour
- 1 tsp baking powder
- 2 bananas
- pinch of salt
- 500 g semi-fat spreadable quark
- 100 g low-fat cream cheese
- 20 g grated coconut
- 1 tbsp vanilla paste
- 70 g xylitol
- 10 g clear gelatin
- 50 g dark chocolate
- 1 tsp coconut oil
- 10 g grated coconut
METHOD
- First, separate the egg yolks from the whites.
- Beat the egg whites with a pinch of salt until stiff peaks form.
- Carefully fold in all the remaining ingredients for the batter, including the yolks.
- Pour the batter onto a large baking sheet lined with parchment paper and spread it evenly with a spoon or spatula.
- Bake the batter for 12 minutes at 175°C (top and bottom heat setting).
- In the meantime, mix all the filling ingredients together. If you want the filling to set nicely, I recommend adding 10 g of clear gelatin.
- While the cake is still warm, roll it lengthwise along with the parchment paper.
- Let the cake cool, then unroll it and spread the prepared filling over the entire surface.
- Place two peeled bananas along the edge of the longer side.
- Carefully roll the cake lengthwise.
- Break the chocolate into a small bowl, add a teaspoon of coconut oil, and melt it in the microwave (or over a double boiler).
- Pour the melted chocolate over the top of the roll, sprinkle with coconut, and let it set in the fridge for at least an hour.
- After an hour in the fridge, slice the roll into pieces and serve.
Cherry and coconut pudding cake
INGREDIENTS
- 100 g all-purpose flour
- 1 pinch of salt
- Powdered sugar (to taste)
- 190 g butter
- 1 egg yolk
- 50 g shredded coconut
METHOD
- In a bowl, mix flour, powdered sugar, and salt. Add cold butter cubes and work the mixture into crumbs. Bind the dough together with the egg yolk.
- Preheat the oven to 180ºC (350ºF). Line a deep baking tray (22×22 cm) or a cake pan (25 cm) with parchment paper.
- Grate or crumble 2/3 of the dough into the bottom of the pan, press it lightly with your palm, prick it with a fork, and pre-bake it in the oven for about 12 minutes. Let the crust cool.
- For the topping: Cook a thick pudding from milk, pudding mix, and sugar. Stir in the butter and let it cool slightly, stirring occasionally.
- Spread the warm pudding evenly over the pre-baked crust, sprinkle with pitted cherries, and gently press them into the pudding. Grate the remaining dough over the top and sprinkle with shredded coconut.
- Bake the cake for another 30 minutes.
Fit coconut lime chicken curry soup
INGREDIENTS
- 500 g chicken thighs
- 130 g rice
- 400 ml coconut milk
- 1.5 l water
- 1 tbsp olive oil
- 1 onion
- 1 tsp salt
- 1/2 leek
- 2-3 garlic cloves
- 1 lime
- 2-3 tsp curry powder
- 2 tbsp sweet chili sauce
- parsley
METHOD
- In a large pot, sauté finely chopped onion in hot oil until translucent. Add minced garlic cloves, curry powder, and stir for one minute.
- Next, add diced chicken and cook, stirring occasionally, for about 8 minutes.
- Then, pour in water and coconut milk, add rice, lime juice and zest, salt, and chili sauce. Simmer the soup for approximately 25 minutes over low heat.
- Finally, add chopped leek and parsley to the soup and it’s ready to serve.
Healthy cauliflower pizza
INGREDIENTS
- 1 cauliflower, chopped into small florets
- 1 egg
- 50g grated cheese
- ½ tsp sea salt
- ½ tsp dried oregano
- ¼ tsp ground black pepper
METHOD
- We blend the cauliflower in a blender into small “rice” pieces.
- Place the blended cauliflower in a pan and cook for about 8 minutes until softened.
- Once the cauliflower is soft and starting to turn golden brown, transfer it to a clean towel and squeeze out as much water as possible. It’s important to make it as dry as possible.
- Once properly drained, transfer it to a bowl along with the other ingredients and mix thoroughly.
- Spread the dough onto a baking tray (lined with parchment paper) into a pizza shape.
- Bake it at 200 degrees Celsius for about 20 minutes or until golden brown.
- Then, top the pizza crust with ingredients according to preference (tomato puree, ham, spinach, corn, mushrooms, etc.) and bake for an additional 10 minutes.
Fit chocolate-peanut butter shake
INGREDIENTS
- 1 banana
- 1 tablespoon peanut butter
- 1 tablespoon cocoa powder
- 1 cup
- 1/2 cup ice
- protein powder
METHOD
- Blend all the ingredients together in a blender until smooth.
- Serve the shake immediately for best results.
Fitness Milky Way cake
INGREDIENTS
- 2 egg whites
- 250 g quark
- 65 g xylitol
- 35 g powdered milk
- 30 g protein powder
- 10 g gelatin
- 20 ml hot water
- 70 g dark chocolate
- 2 tsp coconut oil
METHOD
- In a large bowl, beat the egg whites with a hand mixer until they form stiff peaks. You can also beat them over steam.
- Then, carefully fold in the quark, xylitol, powdered milk, and protein powder. Mix gently until you get a smooth batter.
- In a small bowl, dissolve the gelatin in 20 ml of almost boiling water. Stir until completely dissolved.
- Mix the dissolved gelatin into the prepared batter and combine well.
- Pour the mixture into a small mold (such as a loaf pan) and place it in the refrigerator.
- Meanwhile, melt the dark chocolate with the coconut oil in a double boiler or microwave.
- Pour the melted chocolate over the prepared dessert and refrigerate for at least 1 hour to set. Store the dessert in the refrigerator.
“Pizza” pasta
INGREDIENTS
- 100 g spelt pasta
- 1 onion
- 15 g rapeseed oil
- 100 g mushroom
- s100 g corn
- 100 g tofu
- 15 g olive oil
- 10 g olives
- Ketchup
METHOD
- Sauté a small onion in a pan.
- Add mushrooms, corn, diced tofu, and olives, and sauté for a while.
- Pour the mixture over cooked pasta.
- You can drizzle with homemade tomato ketchup.
Noodles with poppy seeds
INGREDIENTS
- 200 g of wide noodles
- 1 tablespoon of butter
- 4 tablespoons of ground poppy seeds
- 2 tablespoons of powdered sugar
METHOD
- Cook the pasta in boiling water until done, then drain.
- In a pan, melt the butter. Add the ground poppy seeds and powdered sugar.
- Mix well. Add the pasta to the pan and stir until the poppy seed mixture is evenly distributed.