Quick dinner recipe: BURRITO WITH MINCED MEAT AND AVOCADO

1 corn or whole wheat tortilla
100 g/ 3 oz fresh minced meat (I used ground turkey)
Mexican spice mix
1/4 ripe avocado
salsa
fresh veggies like red bell pepper, lettuce, cabbage, tomatoes, onion etc

Saute the meat with seasoning and heat the tortilla. When the meat is done (after about 5 minutes) toss it on the tortilla, add avocado, veggies and salsa. Enjoy!

Macros: 355 kcals, 24.4g carbs, 10.2g fats, 40g protein

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BANANA PROTEIN PANCAKES

1/2 banana
4 egg whites
35 g almonds
pinch of pure stevia
cinnamon
vanilla extract (optional)

Blend all the ingredients together and bake the pancakes 2-3 minutes per side. Serve sprinkled with stevia and cinnamon.

Macros: 319 kcal, 18g carbs, 16g fats, 25g protein

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FLAX SEED WAFFLES

Ingredients:

4 egg whites

1¾ cups almond or coconut milk

¼ cup flax oil

¾ cup zucchini

1 teaspoon vanilla extract

1 ¼ cup whole wheat pastry flour

½ cup flax seed meal

¼ cup oatmeal

2 teaspoons baking powder

1 pinch of pure Stevia

¼ teaspoon salt

Directions:

1. Blend all the ingredients in blender until smooth.

2. Pour about ¾ cup batter onto waffle iron and cook until browned.

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HOMEMADE WHOLEGRAIN CRACKERS! RICH IN OMEGA 3

1 1/2 cups old fashioned rolled oats

1 cup whole wheat flour

1/2 cup wheat germ

2 tablespoons ground flax seed

1 1/2 tablespoons sugar

1/2 teaspoon kosher salt

6 tablespoons oil (I use a combination of flaxseed oil and walnut oil)

1/2 cup water

Combine dry ingredients in a food processor. Turn on the food processor for about 20 seconds to mix all the ingredients.  Leave the processor on and drizzle in the oil and water. Continue mixing until well combined. 

Divide between two large cookie sheets, place a piece of waxed paper on top and roll until thin. 

Sprinkle with kosher salt, additional wheat germ and any of the following: garlic powder, sesame seeds, poppy seeds, cracked pepper, or dried onion.

Cover with waxed paper again and give one more roll, lightly with the rolling pin. 

Cut into squares with a pizza wheel and bake at 350F for about 20 minutes. Remove any done crackers and place the center crackers in for another minute or so. Cool on the sheet pan on top of a cooling rack.

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POST-WORKOUT ANGEL FOOD CAKE WITH LEMON FILLING

1 cup cake flour

3/4 cup sugar + 2 tablespoons 

12 large egg whites

1 1/2 teaspoons cream of tartar

1/4 teaspoon salt

3/4 cup sugar

1 1/2 teaspoons vanilla

1/2 teaspoon almond extract

I use a silicone pan and I don't grease it. If use a regular baking dish, make sure you grease it well or use the parchment paper.

Heat oven to 375°. Sift the cake flour and 3/4 cup + 2 Tbsp sugar; set aside.

Combine the extracts in a small bowl; set aside.

Beat egg whites, cream of tartar and salt until it forms peaks. Add the other 3/4 cup of sugar slowly, then beat on high until stiff peaks form.

Beating on LOW, add flour mixture and extracts slowly.Make sure you fold in the sides and bottom of your mixing bowl.

Move a knife through batter to remove air pockets.Bake 30-35 minutes or until top springs back when touched lightly with finger.

Invert pan onto a tin funnel to cool completely. To remove the cake from your pan run a knife around the rim of the cake pan just to get the 'crust' away from the pan. Then firmly spank the sides of your pan. You could use a knife but this sometime tears the sides of the cake. Invert onto your serve plate then take the knife to the now top which was the bottom of your pan and gently cut cake away from the pan insert. No need to cut around the center tube as you just give the cake a gently but firm tap or downward shake on to the plate. Or you can pick up plate while holding onto the pan insert with your thumbs and firmly strike the bottom of the plate onto a folded towel. (Just give it a slam down on the towel/table).

For the lemon cream filling:

8 scoops of whey protein

2 tsp xanthan gum

lemon extract

enough water to make a pudding-like cream

Mix all the ingredients together and let sit for a while in the refrigerator, then turn your cake over and create a hole. Fill it with the lemon cream and close the hole with the cake you removed.

Refrigerate over night.

TIP: I freeze the single pieces and take them to the gym frozen. The cake thaws in the bag and it tastes just perfect but still cooled when I eat it.

Macros for 1 piece out of 10: 285 kcals, 0.7 g fats, 45.8g carbs, 24.5g protein

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GLUTEN SENSITIVITY - It's all in your head!

The same professor (Peter Gibson) from Monash University, Melbourne, Australia, who in 2011 released a study that proved gluten sensitivity, now claims that it's all in your head.

The new study on gluten sensitivity released in 2014 show that there's no proof of such thing and that it's all a psychological matter. 

It is not gluten that causes gastrointestinal distress, but rather the FODMAPs. And guess what... bread and its by products are the greatest source of FODMAPs and this is why people who remove bread from their diet feel immediate relief.

In the US only 1.8 millions people is affected by the celiac disease - in contrast to the 18 million who are actually consuming gluten-free foods. It's all about marketing, there's no science proof!

What are FODMAPs?

These are a group of small carbohydrate (sugar) molecules found in everyday foods. These short-chain carbohydrates are incompletely absorbed in the gastrointestinal tract and can be easily fermented by gut bacteria. These sugars also exert an osmotic effect, increasing fluid movement into the large bowel. The fermentation and osmosis caused by these undigested sugars are a cause of major IBS symptoms such as gas, pain, and diarrhea.

Sources of FODMAPs:

http://www.ibsdiets.org/fodmap-diet/fodmap-food-list/

Get the complete study here: http://www.ncbi.nlm.nih.gov/pubmed/23648697

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LEMON COFFEE-CAKE

2 cups oat flour
4 scoops brown-rice protein (you can use whey but the texture of the cake will be more chewy and spongy)
1/4 tsp salt
1/2 tsp baking soda
8 egg whites
pure stevia
16 oz (480g) applesauce or mashed banana
1 cup water
1 lemon, juice and peel

Mix all the ingredients together and pour into a baking tray. Bake for 30-35 minutes at 180°C/ 350°F.

Enjoy with coffee or tea.

Macros per 1 slice out of 6: 317 kcal, 3.3g fats, 45.8g carbs, 26.9g protein



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