protein

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!

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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?

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!

Chicken meatballs with Parsley

Hallo fitfriends 😉

It is such a long time ago I have had time to experiment in the kitchen. I spend all of my time going to school or work, doing my homework, working out, or sleeping! Today I got off at 11-30 am, and I went to the gym straight after (Cardio day..). On my way home I bought the groceries and prepared everything. I really do enjoy cooking – think I’ll have to give it more priority in the future.
Some of the stuff I made were these chicken meatballs – they were great. I wanted to bake them in the oven, but of course our oven broke down just as I turned it on.. The pan also worked fine though.

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Ingredients for 14 meatballs (3-4 servings)

  • 400g minced chicken
  • 1 egg
  • 1 grated onion
  • LOTS of parsley
  • 1 clove of garlic
  • 1 tbsp. lemon juice
  • salt and pepper
  • (2 tbsp. olive oil for the pan)

Mix all of the ingredients gently in a big bowl.
Turn on the pan (middle heat) and add the olive oil. It is important that the pan idn’t too hot because then the meatballs will stick.
Use a tablespoon to form little meatballs and put the on the pan. You can flip them once in a while, so they don’t get burned. (The cooking time is approximately 30 minutes.)
Then enjoy!

Chicken in Greek yoghurt

Hi Guys!

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Uhh I’m having a big test tomorrow and I really should be studying right now.. I’ve been reading all day though so I guess it’s okay to have a short break. I just couldn’t read one more word about atoms.. Haha.. Now I’m watching Champions League with my father – love lit! Manchester United just scored this very moment!!! Uhh!
ANYWAYS! I want to share a new recipe with you. I actually made this for my family in the weekend and they loved it. Yeahh so this is for all the chicken breast  and egg white eating fitness junkies out there (and for everybody else who wants to try a new ymmie chicken recipe!)

Ingredients:
450 g chicken breast
5 big tbsp. Greek yoghurt (I used 0%)
3 tbsp. lemon juice
1 clove garlic
2 tbsp. dried oregano
1 tbsp. paprika

How to: Crush the garlic and mix it with the lemon juice, the spices and the yoghurt in a plastic back. Cut the chicken breast into smaller pieces (about 6) and put it in the plastic back. Mix, mix, mix and leave in the fridge for at least a few hours.
Take the bag out of the fridge and move the contents to a cooking dish. Bake in the oven for about 30-40 minutes – depending on the chicken’s size. (200 degrees Celsius). Then serve and eat!

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Banana Protein Ice Cream

Hi Guys!

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I have a confession to make. I might seem like one of those “I-always-eat-clean-and-never-cheat” fitness girls. I like to present my self like that but the truth is… I’m not. There is one thing I can (and will) NOT live without. My guilty pleasure. ICE CREAM! Ohh, how I love that delicious, creamy gift from God. And the variation of flavors: vanilla, chocolate, strawberry, raspberry, pistachio, coconut, brownie, cookie dough, peanut butter… (I could keep going forever!)
I have ALWAYS loved and will ALWAYS love ice cream. Back when I was little my father and I used to celebrate every single Friday with a nice portion of good quality ice cream. We still do – not every Friday though. Now it is mostly when we have to watch something important in the TV. (By important I mean Champions League matches).
So yeah, now you know. This does not change that I am 100% dedicated to the healthy lifestyle. I love how clean foods make my feel and I’m convinced that this will never change. A few days ago a reader asked me if I was ever afraid of “falling off the wagon.” The answer is “no, I’m not.” In fact, I have gotten pretty obsessed about finding better alternatives to all the unhealthy junk I like. And yes – I have actually found a way to eat ice cream without cheating on my diet. The recipe is very easy and you only need two ingredients!

Ingredients:
–       1 banana
–       20 g chocolate protein powder (I used Bodylab)
–       Toppings: I used blueberries and a few grapes

How to: Cut you banana into smaller pieces and put it in the freezer. Then wait (about 4 hours). Take your banana out and blend it with the protein powder – be patient! This might take a few minutes.

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Strawberry protein load

Hey Guys!

I just got home from school! Huh it has been a long day – we had the most boring classes! Usually I like going to school, but the days are so tiring at the moment! Anyways a good after-school-snack always helps to cheer me up! Today I’m having this protein bowl! Yum!

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Ingredients:
–       150g frozen strawberries
–       200g skyr (skyr is high protein yoghurt – quark or Greek yoghurt will also do)
–       10g vanilla protein powder (I used Bodylab)

How to: Cut the strawberries into smaller pieces and blend all the ingredients in the blender!  It might take a few minutes but it is definitely worth the waiting! YUM! I topped my portion with bran flakes and a little low calorie strawberry jam.

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