Thursday, March 23, 2017

lowcarb protein-bread

i love bread, but especially when i am dieting it doesn't fit my macros all to often as i rely on low carbs to save calories. recently i discovered pumpkinseed-flour at one of my local grocery-stores, this stuff has quite interesting macros:


for 100 g: 391 kcal | 2.2 g carbs | 58 g protein (!!!) | 14 g fat

so i decided to grab a pack and make some bread out of it - first i needed a good base recipe, most recipes on the web are for keto-nutrition and very high in fat. i wanted a significantly reduced fat-content so i twitched the recipe i liked the most to suit my needs. to get a bread that is not too dry you need a certain amount of fat, but i tried to keep it as low as possible. this is the gorgeous result:



WHEC's lowcarb protein-bread
macros for 1 loaf (approx 10 thick slices):
1.371 kcal | 38 g carbs | 172 g protein | 51 g fat



ingredients:

  • 150 g pumpkinseed-flour
  • 250 ml boiling water
  • 28 g freerange eggwhite-powder mixed with 180 ml of water
    (or 4 whole eggs = more fat!)
  • 250 g lowfat-curd
  • 40 g of peanut-butter (or normal, softened butter)
  • 10 g psyllium-husk
  • 2 tsp baking-powder
  • 1 tsp salt
  • 30 g of sunflower- and pumkinseeds (optional)
  • bread-spice (optional)




:::::::::::::::::::::::::::::::::::::::: prep:

it's super easy!
first mix the flour with 250 ml of boiling water and let it soak for at least 3 hrs or best over night.

next step: preheat oven to 200 °C
mix the dough with all other ingredients: add curd, eggwhite-mix (or eggs), (peanut-)butter,
baking-powder, psyllium-husk, salt, seeds and spices and combine everything well.

pour the batter in a breadbaking-dish and bake for 15 min at 200 °C.
criss-cross cut the top of the bread with a knife.
bake for another 50-60 min at 175 °C fan-assisted.

let the bread cool for 10-20 min, enjoy! <3



serving-examlpe:
ovenbaked bread-slices  topped with lowfat-creamcheese,
fried veggies all gratinated with spicy mountain-cheese

Thursday, February 23, 2017

recipe: WHEC's protein-pancakes 2.0

ATTENTION:
this is the 2nd version of this recipe with some minor tweaks to make them even better! plus this time it gets CHOCOLATEY with some macrofriendly chocolate-sauce <3


before i share this little recipe with you guys i have to tell you that i am trying to find a perfect healthy-waffle recipe at the moment.

just to let you know: there were quite some unsuccessful attempts
XD you are lucky that i don't take pictures of these... one of those trials turned out to be what i would call "the ugliest piece of baked good anyone has ever seen" (tasted good though ;-)

however -> yesterday i decided to make some pancakes with a new batter-shot and they turned out too good to be true! these offer anything you will want to have in a pancake: they are sweet, soft, tender, fluffy and juicy <3


WHEC's protein-pancakes 1.0 (old)

WHEC's protein-pancakes 2.0
kcal: 502 | protein: 75.1 | carbs: 17.7 | fat: 13.7


ingredients (makes 5-6 small pancakes):


note: you can use eggwhites instead of eggwhite-powder.
i think approx. 2 eggwhite will do. be sure to use a bit less liquid (water) then.


:::::::::::::::::::::::::::::::::::::::: prep:

you will need 3 medium-sized bowls:

1 st bowl, mix all ingredients well:

  • casein
  • coconut-flour
  • baking-powder
  • cinnamon

2nd bowl, mix all ingredients until smoothly combined:

  • curd
  • flavdrops
    (i used 10 drops maple and 6 drops white chocolate)
  • bitter-almond aroma
  • low-fat milk

3rd bowl, whip until foamy:

  • eggwhite-powder
  • sparkling-water
  • pinch of salt

mix ingredients of 1st and 2nd bowl.
now fold in the whipped eggwhites.
stir in a bit more sparkling water if needed to get a rather runny batter.

heat up a non-stick pan.
add just a little bit of coconut-oil to a kitchen paper and
wipe the bottom of the pan with it.
now start and add a small scoop of the batter in the center and let it spread a bit.
i had to flip my pancakes after less than one minute and they turned out perfectly golden.
serve pancakes on a plate, spread some chocolate-sauce on each pancake stacking them one by one, add the rest of the chocolate-sauce on top and sprinkle with a bit of cinnamon - enjoy <3

WHEC's protein-pancakes 1.0 (old)

WHEC's protein-pancakes 2.0



:::::::::::::::::::::::::::::::::::::::: german:


zutaten (für 5-6 kleine pancakes):



hinweis: du kannst normales eiklar anstatt dem eiklar-pulver verwenden.
ich denke 2 stk. eiklar sollten reichen. verwende dann etwas weniger flüssigkeit (wasser).


:::::::::::::::::::::::::::::::::::::::: zubereitung:

hierfür brauchst du 3 mittelgroße schüsseln:

1. schüssel, alle zutaten gut vermischen:

  • kasein
  • kokosmehl
  • backpulver
  • zimt

2. schüssel, alle zutaten zu einer glatten masse vermischen:

  • magertopfen (quark)
  • flavdrops
    (ich habe 10 tropfen maple und 6 tropfen white chocolate verwendet)
  • bittermandel aroma
  • milch

3. schüssel, schaumig schlagen:

  • eiklarpulver
  • mineralwasser
  • prise salz

jetzt alle zutaten der 1. und 2. schüssel vermischen.
eiklar-schaum unterheben.
wenn nötig etwas mehr mineralwasser einrühren, für einen recht flüssigen teig.

antihaftpfanne aufheizen.
ein klein wenig kokosöl auf ein küchenpapier geben und damit den pfannenboden auswischen.
jetzt immer einen kleinen schöpfer von dem teig in die mitte der pfanne geben und kurz warten, bis er sich etwas ausdehnt.
ich musste meine pancakes schon nach weniger als 1 min. wenden und sie wurden wunderbar goldbraun.
pancakes auf einem teller anrichten, auf jedem pancake etwas schokosauce verteilen und diese stapeln, die restliche schokosauce ganz oben verstreichen und mit etwas zimt bestreuen - fertig <3

Wednesday, May 4, 2016

recipe: cooking with leftovers - creamy roast potato with steak-dices

on monday i had some beefsteak with ovenbaked poatatofries as pwodinner and decided to prep the whole batch which was two steaks and said potatos. i made one half into fries, the other became foil-baked oven potatos and i wanted to spare them for the next day.


steak & fries from the other day


 even though this meal is a great possibility to use your leftovers like i did you don't have to "prep" it and can even make it all fresh. this turned out so delicious that i just have to share the recipe. it's easier though with prepped ingredients especially because your potatos will be cool already and easier to cut. 


creamy roast potato with steak-dices
kcal: 942 // protein: 73 // carbs: 72 // fat: 36


so here is what you need –

ingredients:

  • 3 foilbaked potatos (approx. 400 g)
  • 180 g steak (i used beef-fillet)
  • 40 g crunchy peanut butter
  • kumin
  • (tamari) soy-sauce
  • fresh, chopped herbs (i used oregano and majoram)
  • salt/pepper
  • 5-10 g of quality-oil
  • optional: black sesame


:::::::::::::::::::::::::::::::::::::::: prep:

if you haven't prepped them already bake your potatos.
preheat oven to 200 °C
wash potatos and wrap them in aluminium foil.
bake for approx. 40 min.

to fry your steak generously add salt to both sides
(you might wanna do this approx. 10 min before your potatos are ready if you make them fresh)
heat up a non-stick pan, add a little oil and fry for approx. 3 min on each side.
your steak can be anywhere between medium-rare to medium.
turn down the heat of your pan, put steak on a plate, cover and set aside.

remove potatos from the oven and unwrap them once they are done.
(if you're  not sure if they are cooked through you can stick in a fork to test if they are ready)
you might want to let them cool down a bit before you cut them into dices with skin still on.

heat up your pan again, add some more oil ad roast potato dices from all sides.
once they get a good browning add soy-sauce, salt, pepper and kumin to taste.
add peanut butter and stir it in so it nicely covers your potatos.
last but not least cut steak into dices and also add it back to the pan.
mix in chopped herbs, serve in a bowl and top with some black sesame - enjoy! <3


:::::::::::::::::::::::::::::::::::::::: german:


zutaten:

  • 3 gebackene folienkartoffeln ca. 400 g)
  • 180 g steak (ich habe rinderfilet verwendet)
  • 40 g crunchy peanut butter
  • kumin
  • (tamari) sojasauce
  • frische, gehackte kräuter (ich habe oregano und majoran verwendet)
  • salz/pfeffer
  • 5-10 g hochwertiges öl
  • optional: schwarzer sesam


:::::::::::::::::::::::::::::::::::::::: zubereitung:

wenn du deine kartoffeln noch nicht gebacken hast:
ofen auf 200° vorheizen
kartoffeln waschen und in alufolie eindrehen,
für ca. 40 min backen

um das steak zu braten dieses von beiden seiten großzügig salzen 
(beginne ca. 10 min bevor die kartoffeln fertig sind) 
eine antihaft-pfanne aufheizen und etwas öl hinzugeben.
steak ca. 3 min von beiden seiten anbraten.
es sollte irgendwo zwischen medium-rare und medium sein.
hitze zurückdrehen, steak auf einen teller geben, abdecken und beiseite stellen.

kartoffeln aus dem ofen nehmen sobald sie fertig sind und die alufolie entfernen.
(wenn du dir nicht sicher bist, kannst du mit einer gabel hineinstechen, um zu testen ob sie fertig sind) kartoffeln nun etwas abkühlen lassen und samt schale in würfel schneiden.

pfanne erneut aufheizen, wieder etwas öl hinzugeben und die kartoffelwürfel von allen seiten gut anbraten. sobald sie farbe haben mit sojasauce, salz, pfeffer und kumin nach geschmack würzen.
nun ednussbutter hinzugeben und gut einrühren, damit sie die kartoffeln schön umhüllt.
zum schluss das steak ebenfalls in würfel schneiden und zurück in die pfanne geben.
gehackte kräuter dazumischen, in einer schale anrichten und mit etwas schwarzem sesam bestreuen - fertig! <3

Friday, April 22, 2016

recipe: stuffed round oven-zucchini

sometimes i wish i was as creative with my cooking when i am not in a calorie-cut XD
last time i got these lovely round zucchinis with my organic veggie-box and i wanted to make something special with them! this recipe is hearty and delicious, high in protein but low in calories, carbs and fat!


stuffed round oven-zucchini
kcal: 469 // protein: 68.7 // carbs: 15.8 // fat: 11.4


ingredients:
  • 250 g chicken-breast (organic preferred)
  • 2 round zucchini (400 g)
  • 100 g onion
  • parmesan-cheese
  • 1 tsp quality-oil
  • salt/pepper
  • optional: black sesame & chili-flakes


:::::::::::::::::::::::::::::::::::::::: prep:

preheat oven to 200°C

wash zucchini and cut off the tops.
with a spoon remove the inner part of the zucchini to get a little "bowl".
chop the inner parts of the zucchini, put in a bowl and set aside.

once the oven is heated place zucchini-bowls in a baking-dish and bake für approx. 20 min.

meanwhile rinse chicken breast under cold water and pat it dry with kitchen-paper.
cut meat into thin stripes and then chop across until its coarsely ground.
put ground chicken in a bowl and generously season with salt & pepper.

peel onion and finely dice it.

heat up a non-stick pan, add 1 tsp of oil and fry onion until its golden-brown.
remove onions from the pan, put them in a small bowl and set aside.

fry chicken from both sides until crispy then also remove it from the pan and put it in a covered bowl.
now add the ground zucchini to the pan and fry it as well.
finally add back onion and chicken to the pan and fry some more.
mix in 1-2 tbs of grated parmesan-cheese.

add salt, pepper, chili and black sesame to taste.
don't be afraid to spice it well and add some more salt:
the zucchini bowls are not salted and you don't want the finished filled zucchini to end up boring ;-)

remove zucchini-bowls from the oven and stuff them with the chicken-zucchini-onion filling. top with a some more parmesan.
turn on the grill in your oven and gratinate your stuffed zucchini for another 5-10 min. - enjoy! <3





:::::::::::::::::::::::::::::::::::::::: german:


zutaten:
  • 250 g hühnerbrust (bio bevorzugt)
  • 2 runde zucchini (400 g)
  • 100 g zwiebel
  • parmesan
  • 1 tl hochwertiges öl
  • salz/pfeffer
  • optional: schwarzer sesam & chili-flocken


:::::::::::::::::::::::::::::::::::::::: zubereitung:


ofen auf 200°C vorheizen.

zucchini waschen und den oberen teil abschneiden.
mit einem löffel den inneren teil herausnehmen, um eine kleine "schale" zu erhalten.
das innenleben hacken, in eine schale geben und beiseite stellen.

sobald der ofen vorgeheizt ist die zucchini-schalen in eine auflaufform geben und für ca. 20 min. backen.

in der zwischenzeit die hühnerbrust unter kaltem wasser abspülen und mit küchenpapier trockentupfen.
fleisch in dünne streifen schneiden und dann quer zur faser grob hacken.
das gehackte fleisch in eine schüssel geben und großzügig mit salz und pfeffer würzen.

zwiebeln schälen und fein würfeln.

eine antihaft-pfanne aufheizen, 1 tl öl hinzugeben und zwiebel darin anbraten bis sie goldbraun ist.
zwiebeln aus der pfanne nehmen, in eine schale geben und beiseite stellen.

das hühnchen nun von beiden seiten kross anbraten und ebenfalls aus der pfanne in eine abgedeckte schale geben.
jetzt die zucchini ebenfalls anbraten.
zum schluss zwiebel und fleisch wieder in die pfanne geben und alles ein wenig weiter braten lassen.
nun nur noch 1-2 el geriebenen parmesan dazumischen.

das ganze mit salz, peffel, chili und schwarzem sesam abschmecken.
sei nicht zaghaft mit dem würzen & salzen:
die zucchini-schalen sind ungesalzen und das ganze soll am ende nicht fad werden ;-)

zucchini-schalen aus dem ofen nehmen und mit der hühnchen-zucchini-zwiebel masse füllen. nun ein wenig geriebenen parmesan darauf verteilen.
ofen auf grillstufe stellen und alles für weitere 5-10 min. überbacken. - fertig! <3

Monday, April 4, 2016

update: 8 weeks dieting | trial & error

hello again everyone! i photographed my update pictures, took my measurements and weighed myself just in time for this update on the 1st of april.

matching april fools day the result turned out to be a bit unusual as i haven't lost any weight in these 4 weeks (more about this later!) even though i was able to reduce the measurements of my waist and hip as well as thighs. it also seems like i was able to reduce my bodyfat by one percent - i checked this several times and always got the same result. (typically i use the numbers i get from my scale, my bodyfat-caliper plus the navy-method and calculate the average value of these 3) to be honest i can't really tell how this is possible without losing any weight on the scale but looking at the pictures i can see a difference! especially the back-picture shows a smaller butt and thighs.

so anyhow: i think there is little progress, still not as much as i had hoped for…



bicep: start - 33 cm
now 32 cm  = -1 cm

thigh: start - 61 cm

now 57.5 cm  = -3.5 cm
______________________________

bonus-pic: 


______________________________

further steps:

i just noticed that i forgot to mention some significant changes in my mealtiming at the end of diet-week 4 - or maybe i was just too lazy to type it down XD but here we go:

for my diet-weeks 5-8 i decided to try intermittent fasting again.
actually i already started to practise IF once about two years ago – i never used to be a breakfast-person so it came easy and i simply continued to not have breakfast and eat my first meal at noon. this turned out to be a 14 hr fasting-window and a 10 hr eating-window. i did this for no particular reason, i just felt comfortable with it.

times changed, my workouts changed along with my training-intensity and somehow i became a breakfast-lover in the meantime. i enjoy my oats and fruit, dried berries and what not with some lowfat-milk and cinnamon on top, it's my sweet start of the day. usually it's around 300-500 calories per breakfast. it keeps me sated until noon where i would just have a smaller meal consisting of some lean protein source, bread or crisp-bread and a piece of fruit or some veggies before i'll have a big veggie & salad bowl at around 4 o'clock pm, the last meal before i head for my training at around 6 pm.

no matter if i was bulking, dieting or on maintenance this structure always kept me happy, sated and calm…

so why did i decide to switch back to IF again: 

i wanted to give it a try and get rid of my stubborn fat-deposits more effective. looking at my pictures you can tell where my stubborn fat sits: it's my butt and thighs that most likely store fat for "bad times" ;-) well, there are no bad times and nobody needs a fat butt and thighs, especially not me!

whilst actual spot-reduction of bodyfat does not exist maintaining a low blood-sugar level helps the body to get access to stubborn fat more easily. low blood-sugar levels can be achieved by cutting out carbs from your diet. as i am not eating low-carb i decided to generate long fasting-times of at least 3 hours to get my blood sugar low.

for the past 4 weeks i skipped breakfast again and had my first meal at noon and my last meal prior to training (6 pm) at 3 pm. i would eat dinner after i returned home from training & doing my cardio at around 8:30 pm.

well, that was just nasty! 

i couldn't really get used to it, even though i tried. but my body clearly told me that it was in great disfavour of what i was doing - even though i was eating the same amount of calories as in week 1-4 i was always hungry and worn down, i lacked energy in my workouts and i had more than one major binge-eating accident in the evenings after training. still i decided to push through these 4 weeks and see what happens. the result is what you see in the pictures and what i already mentioned at the top of this entry.

maybe it was a partial success but the fact that i felt so bad this whole time made the decision to switch back to my normal eating-habits and mealtiming easy. as i still want to reduce my weight a bit i will maintain my calorie-deficit for at least another month. also because i want direct comparison of what happens when i feel comfortable with dieting again.

luckily bodyfat-reduction is pretty simple and i have mentioned this many times before: 
just eat less calories than your body burns and you'll succeed. it doesn't really matter how you achieve your caloric-deficit (asides from making sure you get in enough protein), what does matter is how you feel in your diet: the better you feel and the less it will restrict your accustomed habits the easier it will be for you to stick with it until you reach the desired result. (this is also a "note to self") ;-)

Wednesday, March 16, 2016

recipe: aromatic ramson-pesto with parmesan, pumpkin seeds and cilantro

 it's ramson-season again and if you love ramsons as much as i do this is just the right opportunity to incorporate these aromatic herbs also known as "wild garlic" in your cooking-adventures. :-) 

here is a very simple and quick guide to create this delicious pesto with just a few simple hand grips! all you need is any kind of (handheld) blender or food processor and a glass with screw-on lid to store your pesto.



aromatic ramson-pesto with 
parmesan, pumpkinseeds and cilantro
kcal per serving (recipe is for 3 servings): 
213 kcal // protein: 9.8 // carbs: 1.4 // fat: 18.2


ingredients:
  • 125 g fresh ramsons
  • fresh cilantro
  • 50 g grated parmesan-cheese
  • 30 g quality olive-oil
  • 30 g pumpkin seeds
  • salt/pepper
  • juice of a half lemon

:::::::::::::::::::::::::::::::::::::::: prep:

just wash and coarsely chop ramsons and cilantro.
add all ingredients to your food-processor or in a high jar and process/blend until smooth.
if the batter is too thick add a little bit of cold water and blend again.
add salt and pepper to taste - enjoy! <3




just put your pesto in a glass with screw-on lid and
you can easily store it in the fridge for a couple of days.
now simply add it to your dishes as needed - 
this pesto goes very well with some pasta!



:::::::::::::::::::::::::::::::::::::::: german:


zutaten:
  • 125 g frischer bärlauch
  • frischer koriander
  • 50 g geriebenen parmesan-käse
  • 30 g hochwertiges olivenöl
  • 30 g kürbiskerne
  • salz/pfeffer
  • saft einer halben zitrone

:::::::::::::::::::::::::::::::::::::::: zubereitung:

bärlauch und koriander waschen und einfach grob hacken.
alle zutaten in die küchenmaschine oder in ein hohes gefäß geben und mit der maschine oder dem mixer zu einer einheitlichen masse vermixen.
sollte das ganze zu zähflüssig sein einfach etwas kaltes wasser hinzugeben und erneut mixen.
mit salz & pfeffer abschmecken - fertig! <3

Wednesday, March 2, 2016

update: 4 weeks dieting

has it already been 4 weeks since i went on this little calorie-cut?!
time went by so fast once more. XD

i lost 2 solid kilograms so far. bodyfat dropped by 1%. i like how everything starts to look a little more defined. i started dieting with 2.000 kcal and reduced them to 1.800 over time. i could work with that very well, so far i haven't noticed any performance-loss with my training and workouts and i am rarely if at all hungry.

here is my progress in pictures:


bicep: start - 33 cm
now 32 cm  = -1 cm

thigh: start - 61 cm

now 59 cm  = -2 cm

______________________________

bonus-pic: 
abs are returning bit by bit ;-)


______________________________

further steps:

i'll have this diet last for another 4 weeks and decided to stick with my 1.800 calories for now as things are going so well. in order to burn some more calories i'll be cycling or walking to work and adding an extra 2 cardio units of 20-30 min each per week.

currently i experience some significant changes in my physique and i assume they are induced by the fact that i started to focus on weightlift-training much more. i can really feel how the sport is kind of rebuilding my body and i truly appreciate that. it feel like i am learning a new skill which is always a good thing.

retrospectively my body has changed a lot in the last year or two - direct comparison of these images from june 2014 and now makes this very obvious! 



i am over 8 kg heavier now, so much stronger and i feel awesome :-) 
don't get me wrong: i loved my look back then and i even think it was more "elegant" (especially my thigs *haha* holy cow - those are some serious leg-gains there) but i am not looking to be delicate, instead i chose to become strong and i am working hard for that. sport and training gives me so much freedom and happiness in my life. i feel fit, healthy and ready to take on whatever challenge life decides to put me. <3

Tuesday, February 23, 2016

recipe: quinoa cups with egg & cheese

the recipe i want to share today is perfect proof that you don't always need meat on your mealplan, even if your are maintaining a high-protein diet!

these moutwatering quinoa-cups are full of protein, good carbs and low in fat. you should give them a try, they are quick and easy to prepare.

you can also add your favourite veggies to this recipe - 
i'll try that myself next time!

quinoa cups with egg & cheese
6 cups: 634 kcal // 50.4 protein // 67.8 carbs // 16.4 fat


ingredients:

  • 100 g quinoa (uncooked)
  • 2 medium sized eggs (110 g, organic preferred)
  • 2 pieces harz-cheese (75 g)
  • 1 small onion (35 g)
  • salt/pepper
  • fresh, chopped herbs (i used rosemary, oregano & majoram)
  • 1 tsp quality-oil

:::::::::::::::::::::::::::::::::::::::: prep:


preheat oven to 200°C.

add quinoa to a small pot, pour in 200 ml water (quinoa/water ratio is the same as preparing rice: 1:2)
boil it up, add a pinch of salt, put a lid on the pot and leave it open a bit.
cook at low heat until all water is soaked up.

meanwhile peel onion, cut into halves and thin slices.
heat up a non-stick pan and roast onion with 1 tsp of oil until it gets a good browning.
reduce heat to minimum.

chop harz cheese into small dices.

once the quinoa is ready add it to the pan and mix it with the onions
add cheese-dices and let them melt in while stirring.
add salt and pepper to taste.
mix in chopped herbs.
last but not least add the eggs.
combine everything well.

take a muffin-tray and scoop the batter into each mold.
flatten the batter a bit by gently pressing it in with a spoon.

bake for approx. 20 min.
let cool for a few minutes and gently remove the cups from the tray with a spoon.
enjoy with your favourite dip <3
(i used a ketchup/bbq- & soy-sauce mix)



no worries: you'll get 6 cups. i couldnt wait and
already ate one already prior to taking the pictures ;-)


:::::::::::::::::::::::::::::::::::::::: german:


zutaten:



  • 100 g quinoa (ungekocht)
  • 2 mittelgroße eier (110 g, bio bevorzugt)
  • 2 stk. quargel/harzer käse (75 g)
  • 1 kleine ziebel (35 g)
  • salz/pfeffer
  • frische, gehackte kräuter (ich habe rosmarin, oregano und majoran verwendet)
  • 1 tl qualitatives öl


:::::::::::::::::::::::::::::::::::::::: zubereitung:


ofen auf 200°C vorheizen.

quinoa in einen kleinen topf geben und 200 ml wasser dazu gießen (das quinoa/wasser verhältnis ist das gleiche wie beim reis kochen: 1:2)
einmal aufkochen lassen, eine prise salz hinzugeben, einen deckel auf den topf geben und diesen einen spalt offen lassen.
bei geringer hitze köcheln lassen, bis alles wasser aufgesogen ist.

währenddessen die zwiebel schälen, halbieren und in dünne scheiben schneiden.
eine antihaft-pfanne aufheizen und zwiebeln mit 1 tl öl gut anbraten, bis sie schön braun werden.
dann die hitze auf kleinste stufe stellen.

quargel in kleine würfel schneide.

wenn die quinoa fertig ist in die pfanne geben und mit den zwiebeln vermischen.
käse-würfel hinzugeben und unter rühren schmelzen lassen.
mit salz & pfeffer abschmecken.
gehackte kräuter dazu mischen.
zum schluss nur noch die eier in die pfanne geben und alles gut vermischen.

eine muffinform nehmen und die masse in die förmchen verteilen.
alles mit einem löffel etwas in die förmchen drücken.

alles für ca. 20 min backen.
danach etwas abkühlen lassen und die cups mit einem löffel vorsichtig aus der form holen und mit deinem lieblings-dip genießen <3
(ich habe einen mix aus ketchup, bbq- und sojasauce zum dippen vewendet)

Thursday, February 18, 2016

recipe: glutenfree protein-buns

i recently discovered a lovely recipe by @STEFAN_21886 from food-fitness-health - he made some awesome protein-buns i decided to give them a try! of course i made my own little alternations and created a glutenfree version of these buns. they turned out so neat that i wanna share my alternative recipe here :-)

glutenfree protein-buns
makes: 6 buns, nutrition values per bun:
kcal: 149 // protein: 9.5 // carbs: 21.1 // fat: 2.5

ingredients:
  • 250 g curd (i didn't use the fatreduced version because  it makes the buns tastier! 100 g of curd only cointain 4.4 g of fat)
  • 90 g teff-flour
  • 90 wholegrain buckwheat flour
  • 12 g eggwhite-powder + 85 ml water (or 3 eggwhites)
  • 5 g psyllium-husk
  • 1/2 tsp baking-powder
  • salt/pepper
  • optional: black sesame (as topping)


:::::::::::::::::::::::::::::::::::::::: prep:

this is very easy!

preheat oven to 200°C

in a big bowl whisk eggwhite powder, water and 1 pinch of salt until foamy.

mix in curd with a spoon.
add baking-powder psyllium husk and flour as well as salt and pepper to taste,
knead with wet hands until all ingredients are well combined.

cover the bowl and let the dough rise for approx. 10 min. at room temperature.

with wet hands divide dough into 6 balls, place them on a paper-lined baking sheet and gently flatten them a bit with your hand.

bake for approx. 35-40 min.

let the buns cool.
cut them into halves and enjoy with your favourite filling/topping! <3




:::::::::::::::::::::::::::::::::::::::: german:


zutaten:
  • 250 g topfen/quark (ich habe hier nicht die fettreduzierte variante gewählt,
    da die brötchen so einfach leckerer sind. 100 g topfen haben nur 4.4 g fett)
  • 90 g teff-mehl
  • 90 vollkorn buchweizen-mehl
  • 12 g eiklarpulver + 85 ml wasser (oder 3 eiklar)
  • 5 g flohsamenschalen
  • 1/2 tl backpulver
  • salz/pfeffer
  • optional: schwarzer sesam (als topping)

:::::::::::::::::::::::::::::::::::::::: zubereitung:

es ist super einfach!

ofen auf 200°C vorheizen.

in einer großen schüssel das eiklarpulver mit dem wasser und einer prise salz schaumig schlagen.

topfen mit einem löffel einrühren.
backpulver, flohsamenschalen und mehl sowie salz und pfeffer nach geschmack hinzugeben.
alles mit feuchten händen zu einem gleichmäßigen teig verkneten.

schale abdecken und bei zimmertemperatur den teig ca. 10 min gehen lassen.

mit nassen händen den teig in 6 gleichgroße bälle aufteilen, auf ein mit papier belegtes backblech geben und mit der hand etwas flach drücken.

für ca. 35-40 min backen.
semmeln auskühlen lassen.
dann halbieren und mit deinen lieblingszutaten belegen. fertig <3

Wednesday, February 3, 2016

final update: 4 months strength-building

i can't quite believe that i already finished my 16-weeks training cycle. time went by so fast! however it is done and here is my current progress:


in comparison to last month i gained another 1.2 kg and 1% bodyfat because i increased my calories to 2.500 in the meantime. reason for this: i performed some 1RM-tests in the mid of january that went pretty wrong as i wasn't able to improve my squat and bench only a little. i had to take some measures in order to make sure this is not going to happen with my final attempts.

my goal this time was to gain strength rather than weight and it worked out pretty well. i am only 3 kg heavier and bodyfat increased a little. fun fact: i am almost as heavy as i was in march 2015 after my first bulk but not nearly as "fat" :-) this is a good sign regarding my body-composition, means: i gained some muscle mass in the meantime.

bicep: start - 31.5 cm | last month - 32.5 cm 
now 33 cm  = +0.5 cm

thigh: start - 57 cm | last month - 60 cm 

now 61 cm  = +1 cm

______________________________

bonus-pics:



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training-results
this training cycle that lasted 4 months left me with following strength-stats:

squat: march'16: 97.5 kg | jan'16: 110 kg = + 12.5 kg insta-video
bench: march'16: 60 kg | jan'16: 67 kg = + 7 kg insta-video
deadlift: march'16: 120 kg | feb'16: 120 kg = + 10 kg insta-video
strict press: march'16: 40 kg | feb'16: 43 kg = + 3 kg

regarding the fact that i did not make any progress during my last diet all these improvements were made in only 16 weeks. i only made little progress with my strict-press because my weak point are and most likely always will be my shoulders but i will continue to work on that. :-) otherwise i am very satisfied with my results.

______________________________

further steps

for now that i am done with my strength-building program i started to diet down a bit on monday. there will be no crash-diets this time, i'll begin this with a gentle deficit and decrease calories according to how my weight is changing. 

i planned to have this little diet last for at least 8 weeks and then i'll decide how to proceed.

starting-marcos:


 2.000 kcal 
 max. protein: 120 g // max. carbs: 200 g // max. fat: 65 


my overall goal is to never "diet" again, maintaining a nice shape and eating according to my goals.


training

some of you know that i started to learn weightlifting past summer and i consistently sticked with it. i like it so much that i decided to put more focus on weightlift-training to get even better and i will do my very first official competition in june this year! :-)

to improve my olympic weightlifting performance my workout-week is now scheduled as follows:

monday: weightlifting
tuesday: weightlifting
wednesday: swimming
thursday: weightlifting
friday: rest
saturday: strength
sunday: rest

______________________________

that's it for now but i'll continue to do my monthly updates during this diet and share my results here. stay tuned!