“Sund” Nutella! // “healthy” Nutella!

Jeg er i himlen. Nutellahimlen (ja, der findes en nutellahimmel?). Jeg er faldet over adskillige lækre opskrifter på nettet – opskrifter, der fik mine tænder til at løbe i vand. I går fik jeg så endelig gjort de nødvendige indkøb og vupti! Pludselig stod jeg med et lækkert lille glas cremet Nutella – af min hjemmedigtede opskrift selvfølgelig. Hold da op, en succes. Jeg må indrømme, at jeg nok fik spist en lige lovlig stor portion – både på knækbrød, på skyren og direkte fra glasset(ups). Så er det jo bare ekstra bonus, at ernæringsindholdet er en del (se: meget!) forbedret i forhold til ”rigtig” Nutella.

Ingredienser (til et lille glas):

  • 100g stenfri dadler
  • 50g hasselnødder
  • 100g banan
  • 30g sukrin gold
  • 15g kakao
  • 15g proteinpulver med chokoladesmag (jeg brugte Caribbean Chocolate from Bodylab)

Fremgangsmåde: Rist hasselnødderne på en tør pande, indtil skallerne kan ”fnuldres” af (sådan nogen lunde i hvert fald). Blend nødderne til mel i en stavblende, og hæld melet over i en lille skål. Herefter blendes dadler til en ensartet masse, og nøddemelet tilsættes igen. Derefter tilsættes banan – og til sidst de tørre ingredienser. Husk at blende godt! Massen skal være ensartet.
Jeg puttede Nutellaen på et gammelt (rengjort) peanut butter glas og stillede det på køl – så skulle det nok kunne holde sig. Jeg får det jo nok alligevel spist inden for de næste par dage…

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I am in heaven. Nutella heaven, actually (yes, it exists?). I have come across several delicious recipes on the Internet – recipes that have made my mouth water. Then yesterday I finally went to the mal to by the ingredients and poof! Suddenly I had a delicious little jar of creamy Nutella – homemade recipe of course. Omg, it was a success! I have got to admit that I ate quite a big portion that day – on crisp breads, on my quark, and directly from the jar (oops!). It is good that the nutrient content is improved a lot if you compare to ”real” nutella.

Ingredients (for a little jar):

  • 100g pitted dates
  • 50g hazelnuts
  • 100g banana
  • 30g sukrin gold (you can use other sweeteners)
  • 15g cocoa
  • 15g chocolate protein powder

How to: Roast the hazelnuts on a dry pan until the dark shells can be pealed off (or at least almost pealed off). Blend the roasted nuts into flour in a hand blender, and put the flour into a little bowl. Then blend the dates – and add the flour once again. Blend until you have a homogenous mixture. Then add the banana – and at last the dry ingredients. Remember to mix properly!
I keep my Nutalla in an old (cleaned) peanut butter jar in the fridge – then it should be able to keep fresh. I will probably eat it during the next few days anyway, lol.
Well.. Enjoy!

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Efterårssalat // Autumn salad

Hejsa! Hold da op, hvor går tiden hurtigt, når man har efterårsferie! Jeg har virkelig prøvet at være produktiv, og det er faktisk lykkedes mig rimelig godt (hvis jeg selv skulle sige det). Det er så rart med alt den ekstra tid! Jeg er kommet foran med mine afleveringer (2.g-livet er hårdt..), jeg har ryddet ud i mit tøjskab (nu er der plads til massere af efterårsshopping, haha), og så har jeg selvfølgelig givet den MAX gas med træningen! En anden ting, jeg har nydt, er muligheden for at spise lækker, frisklavet frokost! Det er altså bare hundrede gange bedre end en lunken madpakke. Derfor vil jeg da også lige dele min efterårsferie-favorit frokost med jer!

Ingredienser:

  • en lille smule olivenolie
  • snittet hvidkål
  • revet gulerod
  • en peberfrugt
  • kyllingetern
  • dressing: cremefraiche(6%) og ketchup

Fremgangsmåde: Svits hvidkål og gulerod i lidt olivenolie på en varm pande. Skær peberfrugten i tern og bland den med den varme hvidkåls/gulerodsblanding. Arranger salaten i en fin skål og top med kyllingetern og dressing. Super nemt og super lækkert!

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Hello! I have had vacation this week, and it has been great! My big assignments for the following weeks are done; I have cleaned my closet (now I have space for autumn shopping! Lol), and (most important of all) my muscles are so sore from all that work in the gym. Also I really enjoy getting to eat a fresh, delicious lunch instead of my lukewarm lunch packet – and of course I will show you my autumn-vacation-favorite lunch!

Ingredients:

  • A tiny bit of olive oil
  • Cut cabbage
  • Grated carrot
  • A bell pepper
  • Chicken pieces
  • Dressing: crème fraise (6%) and ketchup

How to: Fry the cabbage and the carrot in a bit of olive oil on a hot pan. Cut the bell pepper into smaller pieces and mix it with the cabbage/carrot mixture. Arrange the salad in a cute bowl and top with chicken and dressing. Super easy and super ymmy!

Post Leg day: Banana chocolate dessert!

Hey guys!

Do you know the feeling after a great leg workout? When walking and sitting suddenly becomes impossible? I LOVE that feeling. I LOVE the endorphins that fill up my body during the last reps. And I LOVE the pain, the shaking and the sweat.
My favorite exercise is the squat – today I did like 200 squats! (Back squats, front squats and sumo squats) And of course I also leg pressed (new PR: 125kg!), used the abductors, leg curled, and did a lot of lunges! Leg day is without drought my favorite day!
My post workout ”dessert” was this:

Base: 200g of Greek yoghurt 0% mixed with half a banana and 15g of chocolate protein powder. (I used Caribbean Chocolate from the Danish online shop Bodylab.)
Topping: The other half of the banana and a dark chocolate/coffee protein bar.

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Which exercises do you guys do on leg day? And what do you eat as your post workout meals?

Cabbage wraps

Hey Guys

Today’s recipe is on pointed cabbage wraps with avocado and chicken. The wraps are perfect for lunch or as a light dinner. Instead of using tortilla wraps we use cabbage leaves – this brings some crunch, and it saves us a lot of calories! (Which we can add to our dessert ;-)).   Ingredients (1 serving):

  • Two big pointes cabbage leaves
  • ½ avocado
  • Two big tbsp. of cottage cheese
  • Some chicken leftovers
  • One medium sized carrot
  • A little salt

How to: Peal your leaves of the cabbage and clean them carefully in cold water. Wash the carrot and grate it – then put it in the cabbage leaves. Mash the avocado and mix it with the salt and the cottage cheese. Arrange the guacamole on the grated carrot. Cut your chicken to pieces and put it in the wrap. Roll the wraps together and VOILA! Bon appetit!

Is it okay to say no?

Hey Guys,

In my class we have traditions. We always buy candy in the Café when writing big assignments, and at our birthday we always bring cake. If I am to be 100% honest this doesn’t fit into my life style, not at all. I must admit that I often say no hanks. Not because I want to restrict my self – but because I don’t feel the need to eat either cake or candy in that moment. Years of eating healthy have cured me from my cravings, and I simply don’t need to have sweets several times during the week.

Most of the time my friends accept me. It is (almost) approved that I bring a big salad for lunch and that I workout six times a week. But when I say no to a piece of cake there will be hell to pay! Suddenly everyone has something to say about my healthiness. ”It’s okay to have something unhealthy once in a while, you know that right?” and ”Oh but you work out so much – why can’t you treat yourself?” they ask so judicially. It is like they immediately think I have an eating disorder or something. Every time I assure them that I’m OK ”Yes I do treat myself sometimes” and “yes I do know that I can eat a piece of cake without becoming fat” It’s like I have to apologize. I hate that.

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Some years ago, when I began my healthy journey, my relationship with food did become partly unhealthy. I restricted myself some foods, and it came to effect my social life. One day I sat down and looked myself in the mirror. I told myself that this was not what I wanted! So I changed it.

Today I have found balance. Treating myself is now a choice – not ”cheating”. It is just so annoying that I have to protect and apologize for my choices and beliefs. I don’t judge them for having the cake – so why do they have to judge me?

This is something that I have been thinking about a lot lately. I accept that people choose differently than I do myself. They can have as much cake they want – that is not my business. I just really wish that they would also start accepting me.

Oatmeal with skyr and strawberries

Hey fitfam 😉

It has been a while, huh? My excuse is the same as usual… I’ve been busy with school, homework, workouts, the academy, friends and family. Yes, it is tough being a teenager – or not actually… I get bored easily, and I love being on the run.
You probably know that I can’t live without my oatmeal? Most times I eat it plain, but sometimes I like to add some protein. You can do that by mixing in an egg or just an egg white – or you can add some skyr. Skyr is Icelandic high protein yoghurt (11g of protein per 100g!). If you aren’t able to buy skyr in your country you can substitute it witch Greek yoghurt or quark.

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Ingredients:

  • 50g oats
  • 250g water
  • 1 tsp. salt
  • 150g skyr
  • Topping: 100g frozen strawberries

How to:
Cook the oats with water and salt in a pan at medium heat. When it is cooked you let it cool down for a few minutes. Then you mix it with the skyr.
I topped my oatmeal with frozen strawberries that I had heated in the microwave. Enjoy!

Cabbage salad with fresh fruit

Dear fit family!

I really don’t have time for this, lol. I’m going away for the weekend with my classmates and some other students. We’re gonna party all day and all night long, we’re gonna drink alcohol and we’re probably gonna eat a lot of junk food.. To be honest I don’t want to go. I just want to stay in my bed, eat some dark chocolate and go to the gym tomorrow. Actually I don’t like alcohol and the way people force you into drinking it. It’s like you can’t be a part of the group. So yeaaah sure, I’ll drink have some drinks and lose up a bit.. But I won’t eat the junk! I have brought some of my own food – just as a supplement to the nachos with fatty cheese and white bread.
Okay, actually this post is not about my hatred against junk and alcohol.. It is about an amazing salad that I made the other day for my family! J So fresh and ymmie!

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Ingredients:
350g cabbage
2 peaches
2 plums
150g blueberries

Dressing:
5 tbsp. Greek yoghurt 0%
1 tsp. Salt
2 tbsp. lemon juice
1 tsp. mustard

How to:
Mix all of the ingredients for the dressing. Then cut the cabbage into small, thin slices. Mix cabbage and dressing and arrange it on your favorite dish. Then top it of with fruit cut into smaller pieces and blueberries. And enjoy! Easy huh?