Sitting at espresso house at the airport waiting for the boarding to Holland to begin! So excited to visit my love for a week and get away from Sweden for a little. Ordered a normal coffee with original soy milk and it tastes like heaven :) good start of this week!
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I know I have posted the recipe for the gluten free homemade müsli/granola that I make before, but will do it again for new readers. It is super easy and you can actually put in a little what you feel like and have at home. My basic recipe is this:
6-8 dl gluten free oats
1 dl pumpkin-seeds
1 dl flax-seeds
1.5 dl sunflower-seeds
1 dl coconut flakes
1 dl sesame-seeds
1 dl chia-seeds
0.5 dl chopped hazelnuts
0.5 dl chopped walnuts
0.5 dl chopped almonds
0.5 dl chopped cashew-nuts
3 tbs coconut oil OR canola oil
3 tbs water
3 tbs (or more) honey
sometimes I sprinkle some cinnamon on top as well.
Mix all the ingredients and put on baking paper on a baking tray and in the oven on 175 degrees Celsius in 25-30 minutes. Open and stir every 10 minutes or so and keep an eye on it so it doesn’t get burned in the edges!
I love mixing cottage cheese, quark, vanilla quark, and vanilla yoghurt and then a lot of the müsli on top! One of my favorite food!
The tennis practice went surprisingly well today! Didn’t play for nine days before today so didn’t expect that much, but the timing and everything felt better than it has done since I came home to Sweden! Maybe because we played inside on the hard court instead of the clay outside. I also did some weights after and it felt great too, did a little of everything, some legs, chest, shoulders, and so on. I feel like I’m getting stronger so that’s fun! :)
Taking a easy morning here before I leave for my tennis practice around 9am. Woke up at 5.30 so have a lot of time before I have to leave. I made a really good and filling oatmeal breakfast and then I made some homemade müsli (it’s in the oven now). Always smells so good when I do the homemade müsli :) Today I made my oatmeal like this: 1.5 dl oats, 2.5 dl water, chia-seeds, pumpkin-seeds, and coconut flakes, bring to boil and boil for a few minutes on low heat. Add whole shredded zucchini and let boil a little more until it gets the texture you want. Take it off the stove and add one scoop of FitnessguruProtein Powder Strawberry and White Chocolate, add some coconut flakes and fresh blueberries for topping (would have added strawberries instead if we had some but we didn’t..) Anyway.. Delicious! I also added a little soy-milk and had a yellow kiwi on the side for some extra vitamins :)
I made dinner today and made a chicken dish that I’ve done in Eugene a couple of times. It is pretty easy and only takes like 20 minutes, I served it with brown rice, black beans and broccoli!
3 chicken breast
10 or more asparagus spears
About ½ cup of balsamic vinegar
15-20 cherry tomatoes
2 tablespoons tomato sauce
Feta cheese crumbles for topping
1-teaspoons of salt
1-teaspoon black pepper
Slice the chicken up in cubes and add them to a medium hot pan. Just brown them for a few minutes. Add chopped asparagus, tomatoes and tomato sauce to pan. Cook for about 5 minutes. Add ½ cup of balsamic vinegar, salt, pepper, oregano, and basil. Cover and leave for about 10 minutes. If the sauce starts evaporating add a little more tomato sauce or water. Serve on top of quinoa or brown rice. Add feta cheese for topping.
Just got home after a great shoulder workout at the gym! So nice to go Saturday morning when it’s not that much people at the gym here, more space for me :)
I mixed it up a little today and did all exercises 4 sets with 10-12 reps (except military press were I did 8reps). These are the exercises I did (and I am still not sure what they are called in English but I’m guessing as good as I can hehe):
Pull-down Behind (machine) (also called load pull?)
DB One-arm Row
Gross and sweaty picture from after the workout when I’m cooling down on the bike.
I have actually not tried this recipe myself yet, but I probably will in the near future because I have read and heard about so many people making and loving this Mug cake… So here is the recipe I am going to try soon:
Coconut Mug Cake
1 one whey protein bar – coconut (fitnessguru)
20 grams One Casein – double chocolate (fitnessguru)
10 grams One Casein – cookie dough (fitnessguru)
5 grams Extra Virgin Coconut Oil
10 grams Coconut flour
30 grams Rolled oats
100 grams egg whites
24 grams of water
1 tsp Bicarbonate (baking soda)
2-3 tsp sweetener powder or 1 tsp cocoa
+ Coconut flakes for topping
Mix protein, coconut flour, coconut, oatmeal, sweetener in a bowl. Then add the egg whites/25g water and the baking soda. Mix to a consistency that is parable with chocolate balls. Place the batter in a mug and make a small pit to fill. Share ½ One Whey protein bar into smaller pieces and put down. Cover with batter and add the remaining ½ for topping. Dispose then set the mug in the microwave for about 50 seconds.