Meat Sauce Pie

Made a meat sauce pie today as preparation for the next coming week. Super easy to make and pies are good and convenient to bring as lunch boxes!

This pie is 100% paleo-friendly, gluten free, dairy free, and free from added sugar.

Meat Sauce Pie

  • 4 dl almond flour 
  • 1 tablespoon psyllium husk
  • 0.75 dl melted coconut oil
  • Herb salt 
  • 1 egg
  •  500g beef 
  • 1 red onion
  • 3 garlic gloves 
  • 1 jar diced tomatoes 
  • 1 handful fresh basi
  • Black pepper & herb salt
  • 1 dl almond milk
  • 2 eggs 
  • black pepper & herb salt

-> Start by putting the oven on 200 degrees C. Mix all the ingredients for the pie crust. Put som coconut oil in the pie dish and then press out the dough. Put in the oven for 10 minutes. 

Meanwhile, but the beef and onions in a pan until the beef is all brown. Add the tomatoes and spices and let boil on low heat for a couple of minutes. After taking the pie crust out, pour the meat sauce over.

Mix together the casserole of the egga and milk and pour over the pie. Put back in the oven for 25 minutes. Take out and ready to eat together with a fresh salad! 

   
  

  

 

MyPre – Workout Boost

I am always curious and excited to try new things (read; foods and drinks) that I know are healthy or could enhance my daily life in some way or another. Therefore, with my last order from MyProtein (the website I get most of my supplements from) I included a Pre-workout drink. I normally never take any boost drinks before my workouts because I don’t feel like I need to and I have never really liked any of the Celcius or Nocco drinks that are popular at all, since they just makes me feel weird of all the different ingredients and high caffeine level.

But since I like all the products I have tried from MyProtein so far I thought I would give it a shot. So I ordered MyPre with the flavor Blue Raspberry, how tasty doesn’t that sound!?

This powder is made to mix with water and intake about 30 minutes before your planned workout. It is supposed to give you an extra energy boost, better focus, and better results.

I have now used it a couple of times, but since I am not a big consumer of caffeine I have been a little careful. The recommended use for this powder is 1-2 scoops before your workout. I started with a 1/4 scoop the first couple of times and now I’m taking 1/2-2/3 a scoop. It is the perfect amount for me and it does not make me feel weird at all like other energy boosting drinks!

Now to the flavor. The powder is white but when you mix it with water it becomes this amazing blue color, which reminds me of my childhood when I had a bag of candy or something haha. The flavor Blue Raspberry is the only one I have tried so far, but it is really good! I don’t really know how to explain how it taste except saying that is do taste like blue raspberry, even though I don’t know if that even exist? haha, It taste sweet, but not too sweet and very fresh.   

   
Some summery-selfies with my MyPre on the balcony :) 

Here is some more information taken from their website about MyPre (in Swedish):

Vad är MYPRE?

MYPRE kombinerar flera ingredienser för att boosta energinivåer, prestationsförmåga och öka fokus under ditt träningspass. Finns tillgänglig i 7 goda  och svalkande smaker; Sour Apple, Lemon & Lime, Watermelon, Raspberry Lemonade, Orange, Grape och Blue Raspberry.

Fördelar med MYPRE?

MYPREs ingredienser verkar tillsammans för att förhöja din prestationsförmåga vid träning. Varje portion (2 skopor) ger följande:

Kreatin (4g): MYPRE innehåller 4 olika kreatinkällor; Kreatin HCl, Kreatin Ethyl Ester HCl, Kreatinmonohydrat samt Kreatinmonohydratet Creapure®, som bevisligen förbättrar prestationsförmågan vid kortvarig och intensiv träning, exempelvis vid styrketräning eller intervallträning/sprint.

Koffein (400mg): MYPRE kombinerar koffein och Guaranaextrakt (Paullinia Cupana) för att kunna erbjuda massiva 400mg koffein per portion (2 skopor) som ökar både fokus och koncentrationsförmåga.

Aminosyror: MYPRE ger 4g grenade aminosyror (BCAA) i förhållandet 2:1:1 av Leucin, Isoleucin och Valine. MYPRE innehåller även en komplett lista av essentiella aminosyror som ger ytterligare 800mg Leucin per portion.

Vitaminer och mineraler: MYPRE ger även pantotensyra, vitamin B6, B12, Niacin och Riboflavin som bidrar till minskad trötthet samt en normalt fungerande prestationsförmåga.

MYPRE innehåller även 3g Beta-alanin, L-Citrullin Malat, L-Arginin, D Asparaginsyra samt 1g Agmatin sulfat och Betain.

Vem rekommenderas MYPRE?

MYPRE rekommenderas till dig som söker en explosiv Pre-Workout för att förhöja din prestationsförmåga, minska trötthet och öka fokus under träning.

Cauliflower Wrap

Tried a new recipe for a bread/wrap today I got from my dear friend Ida, but I changed up the spices a little bit. Have never done bread with cauliflower before so this was very interesting. It is very few ingredients, easy to make, and only takes about 15-20 minutes total. I ate one of my cauliflower wrap with peanut butter and sliced banana inside and another one with sliced avocado and herb salt. Both delicious! 

Cauliflower Wrap (for about 3 wraps)

  • 100g cauliflower
  • 1 dl egg white
  • 1.5 teaspoon psyllium husk
  • a sprinkle of herb salt
  • 0.5 teaspoond cinnamon
  • 0.5 teaspoon cardemum
  • some coconut oil for the baking tray

-> Start by turning the oven on 200 degrees. Mix the cauliflower in a mixer. Whisk the egg white until it is hard. Add all the ingredients to the egg white carefully, try to keep as mush “air” as possible in the egg white. Put some coconut oil on a baking paper on a baking tray and then pour out the egg white. Spread out the egg white until it is about 1 cm thick. It will cover almost the whole baking tray. Put in the oven for 10-15 minutes until it’s light brown. Take out from the oven and take carefully off from the baking paper.

Enjoy with a delicious topping or just as they are. My favorite toppings for any bread are:

  • sliced banana + peanut butter
  • peanut butter + cottage cheese
  • almond butter
  • avocado + herb salt
  • fried egg + avocado
  • soft-boiled egg
  • coconut oil

     
 
I didn’t get a good picture of the wraps but I promise it’s worth to give them a try! :) 

They are 100% paleo- friendly, gluten free, dairy free, and of course free from added sugar. 

    Spicy Meat Sauce

    I have the weekend left of my “mini-vacation” before I start my new job on Monday morning. Therefore, I felt like it was time for some meal preparation for the coming week. I decided to make a big pan of meat sauce, since it is easy to keep in both the fridge and freezer and It is quick to just add the sides for the lunch boxes the evening before or the same morning. I didn’t measure the ingredients but this is what I put in my meat sauce and the measurements I would guess.

    Spicy Meat Sauce

    • 800g beef (12% fat)
    • 1 jar diced tomatoes
    • 4 tablespoons tomato pure
    • 4 mushrooms, chopped
    • 1 big onion, chopped
    • 2 garlic cloves, pressed
    • Tabasco
    • white wine vinaigrette
    • 1 tablespoon vegetable broth powder
    • black pepper, chili pepper, white pepper, paprika powder, herb salt

    -> I always start by frying the onion and garlic in coconut oil for a couple of minutes. Take it off the heat and then add the beef to the empty pan until it is all brown. Then I add all the other ingredients and let boil on low-medium heat for 10-15 minutes. Taste it and probably add more black pepper, Tabasco or whatever I feel is missing. Easy and tasty!

      
    Today for lunch I had a big plate of the meat sauce together with carrots, fresh spinach, and fresh basil taken from my balcony :) 

    FlavDrops 

    Something I’ve been using a lot lately but forgot to write about is flavdrops from MyProtein. I’ve tried different stevia drops from different brands but no one can compete with the flavor of these ones!

    Usually I don’t really taste the drops but with the flavdrops from MyProtein the flavor is strong with just a few drops without making the taste feel fake.

    I have tried Vanilla, Peanut butter, and Chocolate flavdrops and I can recommend them all to you. Even though vanilla is my absolute favorite to add in the quark, yoghurt, smoothies or coffee!

    They are also pretty cheap compared to other brands and they have zero calories, zero sugar, zero carbs, zero fat, zero everything except a lot of taste! 😄


      
    This is what MyProtein write about the FlavDrops on their website (sorry it’s in Swedish): 

    Vad är Flavdrops?

    Myprotein FlavDrops är en välsmakande och smidig smaksättare innehållandes naturliga smakämnen som går utmärkt att använda tillsammans med dina naturella tillskott. Används med fördel tillsammans med dina kosttillskott, hemmagjorda smoothies och andra livsmedel som kan behöva lite extra smak. Den högkoncentrerade smaken gör att du endast behöver några få droppar för att sätta smak på mat och dryck. Det bästa är att FlavDrops inte innehåller något socker, kalorier, kolhydrater eller fett!

    Fördelar med Flavdrops?

    FlavDrops går utmärkt att använda tillsammans med alla dina kosttillskott och ger dig samma goda smak som du är van vid hos alla dina smaksatta MP produkter. Tack vare pipetten är det enkelt att dosera ditt önskade antal droppar vid varje använding.

    Vem rekommenderas Flavdrops?

    Flavdrops är ett utmärkt val för alla som vill lägga till extra smak till deras tillskott, mat eller dryck utan att lägga till extra kalorier eller socker.

    MyProtein have a campaign now as well. Buy 2 products and pay for one! So don’t miss out on trying these flavdrops!

    Hemp protein Smoothie Boost

    I felt like having something else than oatmeal or granola for breakfast today so I decided to make a smoothie. A fresh berry smoothie as a morning boost this sunny day! I also added some hemp protein for some extra protein and had 2 boiled eggs and a big pink lady apple on the side.

    Hemp protein Smoothie

    Topping

    -> Just put everything in a blender until smooth. If you like it thinner add more milk or water and if you would like it thicker add more banana. Pour over to a high glass and sprinkle over the bee pollen as toppings. Enjoy!


    This smoothie is 100% gluten free, sugar free, dairy free, & paleo-friendly, even though hemp protein should be consumed in moderation with a paleo diet.

    Some health benefits information about hemp protein: 

    Much like soy and other beans or legumes, hempseed is an excellent source of protein because it contains all the 21 known amino acids. This includes the 9 essential amino acids that the body can’t produce on its own and must take from dietary sources. However unlike soy beans, hemp has not been subjected to genetic modification.

    Hemp farmers also say that its cultivation hardly requires pesticides, herbicides or petrochemical fertilizers. It happens to be one of those plants that lend easily to organic agricultural methods. This makes hemp a comparatively safer plant source of protein.

    Two tablespoons of hemp protein powder can provide around 13-15 grams of protein. However it’s not just the concentrated quantity that’s important here. Those two tablespoons contain what are called branched-chain amino acids (BCAA). Specifically they are leucine, isoleucine, and valine. According to the Food and Agriculture Organization, BCAAs should make up 40% of the daily need for essential amino acids. That breaks down to about 40 milligrams of leucine and 10 -30 milligrams of isoleucine and valine per kilo of body weight.

    Plus a bunch of other health benefits, you can read more about at Superhumancoach (in English) or at Nyttoteket (in Swedish) where I got my protein from!

    Bounty Bites

    Felt like it was a while ago I baked something, so today I decided to make something with the cacao butter I won from Nyttoteket a while ago. I decided to make sugar free, gluten free and dairy free bounty bites. It’s a super easy and quick recipe, it just need some time in the freezer before it’s ready to eat!

    Bounty Bites (8 pieces)

    -> Start by blending together the coconut cream, coconut flakes, and peanut butter in a bowl. Put in the fridge while you make the chocolate sauce. Blend the rest of the ingredients in a bowl and then pour half of it in a small baking tray and put in the freezer until frozen. Take out and spread out the coconut filling on top. Then pour over the rest of the chocolate sauce and put back into the freezer until frozen. Take out and cut in pieces and ENJOY!

    IMG_1319

    After the picture I cut these big pieces in half so I got 8 small/medium bounty bites.