Mushroom Pizza Bites

Here is a recipe for everyone who loves the flavours of pizza but wants a low calorie option. These healthy mushroom pizza bites are also very high in complete proteins, perfect for muscle building purposes, or to prevent muscle breakdown while on a calorie deficit.

 

Notes

Any large mushrooms will work for this recipe, I’m using big common mushrooms which usually isn’t very big. I think Portabello mushrooms will generally be the biggest and best for this recipe.

The cheese I’m using for this recipe is a pretty skinny one with only 12 grams of fat and 31 grams of protein per 100g. It still gives that real cheesy feel and texture which pizzas need even if its not super high in fat.

I also like to add a pinch of parmesan cheese to this to enhance the flavour a bit. You only need a little bit so you get the taste but its so little that it won’t really affect the amount of calories in the recipe.

If you are on a LCHF diet you can obviously go with the full fat cheese.

Macros

(4 pieces):

  • 429 kcal
  • 58 grams protein
  • 18 grams carbohydrates
  • 14 grams fat

per piece:

  • 107 kcal
  • 14,5 grams protein
  • 4,5 grams carbs
  • 3,5 grams fat

Prosciutto egg muffins

A simpler, tastier and healthier breakfast than these Prosciutto di Parma egg muffins will be hard to find.

The unique flavours of the Parma cheese, the Prosciutto and the thyme all goes very well together. And you can never go wrong with eggs! So simple, yet so delicious!

BBQ Chicken Fajitas with Pico de Gallo

Fajitas can be healthy or unhealthy. It all depends on what you put in them. This BBQ chicken fajita recipe will show you a healthy way of doing it. You will get super juicy fajitas without the fatty or sugary sauces people usually put in.

Sweet potato pancakes / latkes

Potato pancakes, latkes or rösti. There are many names for these potato patties. This recipe includes sweet potatoes, almond flour and more which is a bit different from the traditional approach.

Banana bread

This banana bread recipe makes a “bread” that is really light and fluffy and quite frankly feels and tastes more like a dessert.

Fruit and nut bread

Fruit and nut bread with no butter or sugar added. This recipe makes a bread that is absolutely delicious without adding any butter or refined sugar to the ingredients. The fat in this bread comes naturally from the nuts. And the fruit provides sweetness from natural occurring sugars.

Almond protein pancakes

Here is the recipe for a stack of delicious almond protein pancakes! These pancakes are stuffed with protein and healthy fats and works perfectly as a low carb meal.

Protein cookies

These no-bake healthy protein cookies are incredible! They are really quick to make, contain only healthy ingredients and are super nutritious.

pancake recipe 5 cool ways

Pancake recipe, 5 cool & healthy ways

Here are 5 cool, healthy & homemade protein pancake recipes for ya!

They are all made using the same basic recipe but each modified using simple adjustments to get their own unique flavour!

The macronutrients of the batter base is (amazingly):

  • 137 kCal / 21 grams protein / 5 grams carbohydrate / 2 grams fat

Use your favourite healthy toppings to make the macros perfect for your own diet! For example:

  • Nuts, seeds or dark chocolate for good fats!
  • Fruit, berries or unsweetened granola for good carbs!

1. Mint chocolate chip pancakes

Ingredients

  • 3 egg whites or 1 whole egg
  • 100 grams cottage cheese
  • 1 tablespoon fiber husk (psyllium husk)
  • 1 teaspoon baking powder
  • sweetener
  • a dash of mint aroma or mint extract
  • a few drops of green food colouring
  • dark chocolate chips (I used sugar free chocolate but stevia sweetened with 70% cacao)

 

 

 

Instructions

  1. Start by putting your pan on medium heat
  2. Spray the pan with a non-stick cooking spray
  3. Put together all ingredients except for the chocolate (if you want this minty green colour, use minimal food colouring, use too much and you will get radioactive looking pancakes)
  4. Mix until you get a smooth pancake batter
  5. When the pan is hot pour the batter in the pan
  6. Put your dark chocolate chips on the pancakes
  7. Wait till the pancakes starts to firm up
  8. Flip!
  9. Fry briefly on the other side
  10. Top with some healthy chocolate, nuts or layer it with chocolate casein fluff!
  11. Enjoy some minty chocolate pancakes!

 

2. Cinnamon swirl pancakes

Ingredients

  • 3 egg whites or 1 whole egg
  • 100 grams cottage cheese
  • 1 tablespoon fiber husk (psyllium husk)
  • 1 teaspoon baking powder
  • sweetener
  • vanilla extract
  • cinnamon
  • cardamom

 

Instructions

  1. Start by putting your pan on medium heat
  2. Spray the pan with a non-stick cooking spray
  3. Put all ingredients except for the cinnamon & cardamom together
  4. Mix until you get a smooth pancake batter
  5. Separate a small part of the batter and mix it with cinnamon (I also used some applesauce in here but i think that might have caused it to burn a little)
  6. Put this mix in a plastic bag
  7. Mix all the rest of the batter with cardamom
  8. When the pan is hot pour the cardamom batter in cinnamon bun sized puddles
  9. Cut of a corner of the plastic bag and make a swirl of the cinnamon mixture on top of the pancakes
  10. Wait till the pancakes starts to firm up
  11. Flip!
  12. Fry briefly on this side
  13. Enjoy some tasty & swirly cinnamon pancakes!

 

3. Peachy pancakes

Ingredients

  • 3 egg whites or 1 whole egg
  • 100 grams cottage cheese
  • 1 tablespoon fiber husk (psyllium husk)
  • 1 teaspoon baking powder
  • sweetener
  • vanilla extract
  • 1 peach

Instructions

  1. Start by putting your pan on medium heat
  2. Spray the pan with a non-stick cooking spray
  3. Put together all ingredients except for the peach
  4. Mix until you get a smooth pancake batter
  5. Cut the peach in fine slices
  6. When the pan is hot pour the batter in the pan
  7. Wait till the pancakes starts to firm up
  8. Put the peach slices on top of the pancakes
  9. Flip!
  10. Fry briefly on this side
  11. Enjoy some peachy peach pancakes!

 

4. Oreo pancakes

Ingredients

  • 3 egg whites or 1 whole egg
  • 100 grams cottage cheese
  • 1 tablespoon fiber husk (psyllium husk)
  • 1 teaspoon baking powder
  • sweetener
  • vanilla extract
  • 30 grams reduced fat cacao powder
  • black food colouring (if you want more of the oreo look)

Frosting/filling

  • quark or low fat greek yoghurt
  • vanilla flavordrops

Instructions

  1. Start by putting your pan on medium heat
  2. Spray the pan with a non-stick cooking spray
  3. Put all ingredients except for the frosting/filling in a blender
  4. Mix until you get a smooth pancake batter
  5. When the pan is hot pour the batter in tiny oreo sized puddles
  6. Wait for a while until the pancake is getting firm or until you see small bubbles
  7. Flip!
  8. Fry briefly on the other side!
  9. Put the pancakes together two & two with some vanilla flavoured quark/greek yoghurt in between.

 

5. Doughnut pancakes

Ingredients

Pancake batter

  • 3 egg whites or 1 whole egg
  • 100 grams cottage cheese
  • 1 tablespoon Fiber Husk (ground psyllium seeds, very high in fiber and basically no carbs)
  • 1/2 teaspoon baking powder
  • vanilla sweetener
  • vanilla extract
  • a pinch of salt

Toppings

  • blueberries
  • walnuts
  • casein icing (just simply mix your favourite casein with very little water)

 

 

Instructions

  1. Start by putting your pan on medium heat
  2. Spray the pan with a non-stick cooking spray
  3. Put all ingredients except for the toppings in a blender
  4. Mix until you get a smooth pancake batter
  5. When the pan is hot pour the batter in a doughnut shape
  6. Wait for a while until the pancake is getting firm and golden or until you see small bubbles
  7. Flip!
  8. Fry briefly on the other side until a nice golden brown color appears
  9. Put icing and topping on the pancakes (the batter was enough for 2 big doughnut shaped pancakes so i put them on top of each other with icing in between)
  10. Enjoy some glazed hollow pancakes!
Julius Jiborn progress pics

The pancake body progress

Progress picture
June 2015
Progress picture
July 2015

The first picture is taken June 2015 and the second one is taken late July 2015. Which means there is about one/ one and a half months between the photos.

“Proud but never satisfied!”

The lines are there but a lot sharper in the after pic, and a lot more fluff action going on in the before picture…

Obviously there is some difference in the posture & the level of flexing, but I had no idea at the time that i would make progress posts with these photos so it’s definitely not like I’m trying to look as fat as possible on the before picture, instead i actually try to look as good as I can in both pictures!

I’m going to start posting more physique updates on the blog, so the interested will be able to see my progress & what happens with the pancake diet, haha.

I also need to fill the “fitness blog” section of the website with some content like this. I have many more unfinished posts in the draft that are more informational & stuff which is why I want it to be really good before I post it!

May the gains be with you!

doughnut pancake recipe

The doughnut pancake recipe

doughnut pancake recipe

This healthy doughnut pancake recipe was a result of protein pancake experiments and it turned out absolutely delicious!

It’s quick and easy to make, only contains healthy ingredients which results in amazing macronutrients!

Suitable for both fat loss and muscle growth! Continue reading “The doughnut pancake recipe”

Birthday cake

The healthy birthday cake

Birthday cake

Yet another healthy protein cake recipe! Quick and easy to make, healthy, macro friendly & high in protein!

  • Birthday cake

Ingredients

Cake:

  • 3 tablespoons applesauce (no added sugar)
  • 2 whole egg or 5-6 egg whites
  • 45 grams oat flour (put rolled oats in mixer to get this)
  • 70 grams cottage cheese
  • 1/2 teaspoon baking powder
  • pinch of salt
  • splash of milk
  • Vanilla extract
  • sweetener (I used vanilla flavordrops)
  • 25 grams blueberries

Icing:

  • 1 scoop of casein
  • a little bit of water (if your casein doesn't get thick and creamy enough, try mixing it with some low fat cream cheese)

Topping:

  • 25 grams more blueberries

Instructions

  1. Put the oats in a mixer and turn it into oat flour
  2. Mix everything except the blueberries together and pour it in a microwaveable bowl or mug (I used 2 mugs, because they were small)
  3. Microwave on high effect for 30-40 seconds
  4. Stir it around for a bit
  5. Plopp some blueberries in there
  6. Back in the microwave for about 60 seconds (the time may vary depending on your microwave)
  7. Take it out and eat it straight from the mug or flip it onto a plate and garnish with the casein icing and more blueberries

 

 

Chocolate protein cake

90 second healthy protein chocolate cake

chocolate protein cakeMake an amazing healthy protein chocolate cake in 90 seconds!

This will be a quick recipe post because even though this cake really was amazing, I feel that there are things that can be improved with this recipe. When i cook and bake it is still generally very experimental. I like to take unhealthy recipes and try to make them healthy and use them to build muscle or loose fat. Anyways here is the recipe for the latest microwave protein cake. Continue reading “90 second healthy protein chocolate cake”

Burrito spring roll

‘Burrito’ with Shrimp Avocado And Mango

Burrito spring rollBurrito spring-roll fusion? I really don’t know how to define this dish… The outer layer reminds me of a burrito because it’s tortilla but the taste of the filling gives me an vietnamese spring roll vibe (It’s probably all the cilantro/koriander that makes my mind go straight to Vietnam). Continue reading “‘Burrito’ with Shrimp Avocado And Mango”

Protein pancakes

Low Carb Protein Pancake recipe

protein pancakesThis will be my first recipe, well actually my first post whatsoever, I will start with something simple. Something that I eat almost every other day. Namely PROTEIN PANCAKES! Totally 321 kCal with 38 grams of protein! Continue reading “Low Carb Protein Pancake recipe”