sweetaseli

[sweetaseli]

1.rst idea for a healthy homemade jam!

Srawberry-banana jam: • 200g frozen Strawberries • ½ overripe banana, mashed

Add strawberries and banana to a pot and heat up on medium heat. Mash up the strawberries as they sautee, this will take 2-3 minutes. Add the strawberries to a clean jar. Enjoy!

My mum used to make strawberry jam for us every summer, it was my brothers favourite and I can’t say I didn’t love it either🥰🍓 We used to have it on bread for breakfast, but now I rather add it on porridge! What is your favourite way to use jam?

[sweetaseli]

Lunch? Dinner? Breakfast? There is no time a day I can’t eat this🤫 Eggscramble with lentils, mushroom and vegetables - So simple to just sautee some of your favourite veggies, and then you add eggs👏🏻

Egg scramble: 2 eggs 100g mushrooms 100g tomatoes 100g green beans (frozen works too) ¼ red onion 1 garlic clove 100g cooked green lentils 1 tsp avocado oil Chili Salt Pepper

First, cube the onion and tomatoes, mince the garlic and slice the mushroom. In a pan, add the oil, mushroom and onion then satuee this for 5 minutes untill the mushrooms have decreased in size. Add the garlic and tomatoes and satuee this untill everything has a nice tan crust. Add the eggs, salt and pepper towards the end and have the heat on low. Gently stirr the eggs up to make a scramble. Add this to a bowl when done. In the same pan, add the lentils and fry this for a couple of minutes before adding to the same bowl, and mixing it with the egg-scramble. Enjoy!

410Kcal - 28g Protein - 17g Fat - 28g Carbs - 11g Fiber - 11g Sugar

[sweetaseli]

Boooom, the perfect summer snack right atcha!🤣 It’s a chocolate-coffee-icecream-sandwitch! Pluss it’s vegan and doesn’t have any added sugar👌🏻 It’s so hot outside, I don’t even know what to do with myself, except eating a looooot of icecream😪 These sandwitches are the perfect snack to eat when you need that little something to cool down a bit, as they are very healthy and only uses natural ingredients. The secret ingridient are dates! They very nutritious as they have plenty of antioxidants, fiber and work as a natural sweetner for these cookies! Do you eat dates regularily? Personally, I probably have at least 1 a day😆

Sandwitches: 50g whole grain spelt flour 100g dates, dried 50g almondbutter 15g Cacaopowder 70g Soymilk 1 banana (100g) ¼ tsp salt 1 tsp vanilla extract 1 tsp bakingpowder

Ice Cream: 200g coconutmilk 1 banana 2 dates (15g) 15g cacaopowder ½ Tbls coffee powder Pinch of salt

First blend all the ingredients for the sandwitches in a blender untill smooth. Divide them into small, flat pancakes (using a spoon) on a bakingsheet. I got 18 pancakes. Have them in the oven on 180° celcius for 10-12 minutes. Let them cool on a bakingrack. Blend the ingredients for the icecream in a blender and put it in a bowl. Put this bowl in the freezer, and stirr in it every 30 minutes untill it stiffens, but aren’t compleatly hard. (Mine took 2 hours) When it’s stiff, divide the icecream between two sanswitches and put this in the freezer again. They will probably last up to 1 month in the freezer but ours got eaten up after 3 days though😅 When you want to endulge, let them sit out of the freezer for 10 minutes before eating, or else they get very hard to bite through as they are so frozen. Enjoy🍦

1 of 9 sandwitches: 160 Kcal - 4g Protein - 7g Fat - 18g Carbs - 4g Fiber - 12g Sugar

[sweetaseli]

Red velvet smoothiebowl🌸 Ever tried eating a red velvet in a smoothieform instead of cake? It is actually possible, using beets for colour and creeeeamy greek yoghurt🤤 Beets are very beneficial for us, as they contain fiber and have anti-cancer properties! They taste sweet yet earthy so they are a great addition to smoothies👌🏻 Be carefull with them though, as they tend to discolour everything they’re pared with💜

Red Velvet smoothiebowl: 100g red beets, cooked or raw 100g frozen rasberries 50ml soymilk 1 tsp cacaopowder ½ tsp vanilla extract

Topping: 100g Greek yoghurt (or sub for coconut) Cacaonibs

Blend the smoothie ingredients and have this in a bowl. (I steamed my beets first, to make them a bit softer, then cooled this in the fridge before using) Topp it off with yoghurt and cacaonibs. Enjoy!

200Kcal - 14g Protein - 5g Fat - 18g Carbs - 11g Fiber - 16g Sugar

[sweetaseli]

No added sugar cookies! Only natural sugar from fruit gives these cookies their sweetnes🍪 Eating natural sugars from fruit is always better than adding sugar to a recipe. They bring much more nutrients, fiber, protein and volume to your food. Dried fruit as well! When farmers make raw sugar from plants it looses most of the nutrition from the plant, even in the unrefined sugars like maple syrup and coconut sugar. Not that eating sugar is particularly bad, but when you can make delicious cookies without them, then why not try? It literally took one day before our entire household had eaten up the entire batch🤷🏽‍♀️ So warning: you might want to double or even tripple the recipe🤫

Oats and cacaonibs cookies: 50g Peanutbutter 100g Oats (or oatflour) 100g Dried dates 1 banana ¼ tsp bakingpowder ½ tsp bakingsoda ½ tsp vanilla extract ½ tsp cinnamon ¼ tsp salt 20g cacaonibs

Grind the oats to make oatflour (I left mine a bit clumpy). Blend all the other ingredients except the cacaonibs in a food processor. When it’s as smooth as you want it, stirr in the cacaonibs with a spoon. Form them into small cookies on a bakingsheet (I got 12) and have in the oven for 12-15 minutes on 180 degrees celcius. Enjoy!

1 of 12 cookies: 100Kcal - 3g Protein - 4g Fat - 14g Carbs - 2g Fiber - 7g Sugar

[sweetaseli]

Healthy butternutsquash-mugcake! It’s easy, quick to make and full of protein, just how I like it haha😚 This is the perfect comfortfood to enjoy in difficult times like this. I will definitely make this for my entire family as well, as we all deserve a treat right now!

Butternutsquash Mug-cake:

120g butternutsquash 1 banana 1 egg 1 Tbls cottage cheese (30g) 20g Almondflour 1 tsp bakinpowder ½ tsp vanilla extract 5g psyllium husk 5-10g cocao powder +water/milk 1Tbls maple syrup (optional)

Steam the squash for 10 minutes and puree it with the banana. Then mix the mash with egg, vanilla and cottage cheese untill smooth. Make sure the squash and banana is compleatly mashed, you can use a handmixer for this. Then add the almondflour, psyllium and bakingpowder, and mix gently untill completely incorperated. In another small bowl, mix the cacao powder with water or milk, untill it becomes pourable. Add optional syrup to this. Put in a Big bowl (Mine was actually too small) and put in the microwave on high for 4-6 minutes, checking in on it occasionally. If you want a fudgy center, no more than 3 minutes is needed. Take straight out and top it with the cacao mixture. Enjoy warm straight from the bowl with maybe even some more maple syrup💕

380Kcal - 24g Protein - 10g Fat - 37g Carbs - 16g Fiber - 18g Sugar

[sweetaseli]

With all the worrying about coronavirus, We all might just need to destress a bit. What would be a better way to do it than panckakes for breakfast🙋🏽‍♀️ I’m currently stuck at home because of the virus, so I need find something to do with all this time = slow mornings with panckakes! (I’m not complaining haha). I’m currently spending time with studying🤓 and doing some at-home-workouts💪🏻 Hope you all had a great weekend!

Pancakes: 1 egg 1 eggwhite 50ml soymilk 20g almondflour + 10g oatflour 40g Applesauce ½ tsp vanilla extract ½ tsp bakingpowder Pinch of salt

Toppings: Sauteed berries Syrup Almondflakes

First divide the eggwhites and eggyolk into two seperate bowls. Mix the eggyolk, flour, soymilk, bakingpowder, applesauce, vanilla extract and cinnamon in a bowl. Then whip the eggwhites with a pinch of salt untill stiff peaks appears. Take 1 Tbls of the eggwhite mixture into the flour mixture, and stirr throughly. Then carefully transfer the rest of the eggwhites and stirr very carefully, to not let out all the airbubbles. It’s ok if there is still some lumbs left. Then on a nonstick pan, heat up some coconutoil on medium-low heat. Make small pancakes and cover the pan with a lid. After 2-3 minutes, flip them «carefully» and cook for another minute with the lid. Transfer to a plate and repeat with the rest of the batter. I got six panckakes out of this. Serve with you’r preffered toppings. Sauteed berries, syrup, almonds, nutbutter, butter, yoghurt… there is no stopping you!🥰 Enjoy🥞

Tips: * You can sub for 30g all oat flour/almondflour if you’d like to keep it more simple. * If you’d like, you can add two whole eggs instead of just one. But the texature won’t be as fluffy.

370Kcal - 26g Protein - 16g Fat - 23g Carbs - 8g Fiber - 11g Sugar

[sweetaseli]

Egg stirfry is literally the most versatile, quick and simple meal to make👏🏻 When I get home after a long day I’m always staaaaarving - so then I just want to whip up something quick and easy to eat, that is still nutritious! You can add whatever vegetables you have on hand, and your own favourite spices! There is no rules when it comes to this dish, so just use your imagination😋 What is your go-to meal whenever you want a quick fix?

Egg stirfy: 40g couscous 2 dl veggie or chicken broth ½ onion, chopped ½ red bell pepper, chopped 1 kale leaf, chopped 6 cherrie tomatoes, halved 2 eggs ¼ tsp sciracha Salt and pepper

Avocado Cottage cheese

Fry the onion in some oil in a pot. Boil broth and pour over the coscous in the same pot. Add the rest of the ingredients and stirr untill the vegetables are getting softer. Then add the two eggs and cook for 2-3 more minutes. Serve with cheese and avocado, and maybe some more hot souce😛 Enjoy!

[sweetaseli]

What is your favourite snack for when you are on the go? Nutbars are one amazing snack for when you are in a rush🏃🏽‍♀️ One of the worst feelings is when you are hungry but have no available food around - The alternativ is always to buy something at the store, but those snacks aften loaded with bad ingredients like sugar and oil. That’s why I tought it would be a great idea to mealprep some healthy snacks in advance that you can just put in your bag! The great thing about nutbars, is that they hold for a long time and is waaaaay cheeper than the store bought ones💪🏻 They taste delicious, and brings healthy fats and protein which are really filling! This will deffinly sooth any craving for food and hunger!

Nutbars: 5 Dried figs (or sub for dates) 1 dl water 55g Almondflour 15g coconutbutter 80g Nuts, whole or chopped 50g puffed quinoa

In a food processor, blend together the figs, almondflour, water and coconutbutter, untill smooth. Then mix in choopped nuts and quinoa with a spoon. Transfer to two square forms, lined with a bakingsheet. Press down with your hands (soak them in water for a smoother surface). Bake on 150 degrees celcius for about 30 minutes. Cool and cut into bars ( I got 12) Enjoy!

(12 bars) 1 Bar: 103 Kcal - 4g Protein - 5g Fat - 8g Karbs - 3g Fiber - 5g Sugar

[sweetaseli]

Who doesn’t remember going home after school and making yourself some instaramen? - Then going to watch Tv, while waiting 3 minutes untill the noodles got soft under the boiling water. I don’t know about you, but me and all my friends did this almost every day🥰 However: now I’ve upped the game a little… - making it a more nutritious and filling meal! It’s still a super quick meal to make, all while tasting delicious, mild, creamy and savoury - If this doesn’t bring you back, nothing will!😜 It’s a high protien, vegan friendly and gluten free alternativ🥢 Who else loves ramen here?

Vegan Ramen: ½ Tbls miso 1 Tbls tamari ½ tsp sambal olek ½ Tbls ginger, grated 1 garlic clove, grated 100ml soymilk 150ml broth

Others: 40g Soybean noodles 50g red cabbage, cut thinly 40g mungbean sprouts 30g Corn 1 spring onion, sliced thinly Sesame seeds Lime wedge Chili

First mix the ingredients for the broth in a small bowl. Heat up the noodles in some water untill soft. Takes about five minutes. Heat up the broth and soymilk in another pot untill it simmers, then mix in the broth ingredients. Assemble the noodles in a bowl, add the broth and toppings. Enjoy🍜

280Kcal - 26g Protein - 7g Fat - 21g Karbs - 12g Fiber - 10g Sugar

[sweetaseli]

Crispy tofu with sweet-miso dip! This is perfect as appetizer for a meal or a movie snack🥢 It’s always nice to have a healthy snack available when you invite people over, or just for those days I need something fancy❤️ The best part of any crispy snacks is always the dip, am I the only one?😇 It’s both sweet, sour and creamy. What is you’re favourite movie or gamenight snack?

Crispy tofu: 250g firm tofu 1 Tbls nutritional yeast ½ Tbls soysouce

Sweet-miso dip: 1 date ½ Tbls miso paste ½ Tbls soysauce 40ml veggie broth 1 tsp tahini ½ tsp sambal olek ¼ - ½ lime, juiced

Serving: 1 spring onion, cut thinly Sesame seeds Chili

Freeze the tofu first. When ready to use, thaw the tofu for 12 hours in the fridge or 5 minutes in a microwave. Squeeze out the excess water with your hands before cutting into cubes, then coat in a mixture of nutritional yeast and soysauce. Transfer to a bakingsheet and roast in the oven for 25-30 minutes on 250 celsius. Flip halfway through. In a blender, blend the ingredients for the dipping sauce. Serve with the sweet-miso dip, spring onion and sesame seeds. Enjoy🥢

400 Kcal - 37g Protein - 21g Fat - 14g Karbs - 6g Fiber - 9g Sugar

[sweetaseli]

The healthiest Nutella you will ever make! Only 6 ingredients and 15 minutes is needed to make this👊🏻 When I was a kid, nutella was one of the best things on the whole planet!🍫 I could probably have eaten it every day haha Nutella however, is loaded sith sugar and oil, which basically makes it very nutritionally poor. The real nutella has a shocking amount of 54 grams of sugar, and 30 grams fat - where almost all are saturated! This hommade vertion has only 19 grams of sugar (all natural), and 23 grams of fat - 20grams unsaturated!

Nutella is still a special treat to be enjoyed from time to time, so no hard feelings! But if you are looking for another vertion that tastes amazing too, try this one which is loaded with healthy fats, vitamins and minerals!

Healthy Cacao-hazelnutbutter: 120g hazelnuts 90g dried dates 100ml soymilk (add more if needed) 2 Tbls cacao powder (30g) 1 Tbls vanilla extract 1 tsp salt

Roast the hazzelnutts for 10 minutes on 180 degrees celsius. After this, put them in a towel and shake untill you get rid of most of the peels. Then put them in a foodprocessor and blend untill it makes hazzelnutbutter. When it’s done, add the rest of the ingredients untill a smooth nutella. Enjoy on toast, porridge, wraps, as a dip or anything you like😍 Stores in a fridge for up to 3 weeks.

Per 100g 330 Kcal - 8g Protein - 23g Fat - 22g Karbs - 8g Fiber - 19g Sugar

[sweetaseli]

Vegan lentil stew with mashed Rutabaga mash and oven bake✨ Christmas is so full of creamy mashes, warming stews and all the hearty root vegetables. We all love how the kitchen get’s filled with good smelling spices, and cooking with the family❤️ This comfy plantbased stew is one to share with family and friends! It’s filled with all the best winter vegetables! It has my family’s favourite mash; Rutabaga mash! It’s just the best mash ever, and I would basically dive in a bowl filled with just that! That’s how amazing it is! Have a merry christmas🎊

Lentil Stew: 50g brown lentils (soaked in water for 1 hour) 1 small shallot, finely cut 1 garlic clove, minced 200ml veggie broth 1 tsp wolchestshire sauce ½ tsp red wine vinegar ½ Tbls brown rice flour 1 bay leaf ½ carrot, cubed Salt and pepper ½ tsp thyme

Brussel sprout bake: 5 brussel sprouts, halved 85g red cabbage, cut into strips 85g fennel, cut into strips Lime juice Salt and pepper Pekan nuts Dried craneberries

Rutabaga mash: 150g rutabaga, cubed 50 ml soymilk 1 tsp mustard Salt and pepper

Fry the onion and garlic for one minute in a pan then add the lentils and the rest of the ingredients. Let this sit under cover and simmer for 20-30 minutes. Then add the brussel sprouts, cabbage and fennel with lemon, salt and pepper into the oven on 225 degrees celcius for 20 minutes. When it’s 5 minutes left, add the pekans and craneberries. When it’s around 10 minutes left, steam the rutabaga. Blend this with a food processor when done and add the mustart soymilk and spices. Serve the mash with stew and oven bake on the side. Enjoy🎄

420 Kcal - 24g Protein - 6g Fat - 43g Karbs - 31g Fiber - 19g Sugar

[sweetaseli]

Protein-Plantbowl! This bowl just screams plantpower haha🤣 It was a recipe that originally just got together as I had a lot of leftovers to use, but then the ingredients just tasted soooo well together that I just had to write them down! It’s easy, fully plant based and quick to make, and it has a lot of easy ingredients too! Great to make if you got some bean leftovers you have to use up👌🏻 Tofu-corn stifry: 1 tsp avocado oil 1 small shallot, chopped 1 red tomato, cubed ¼ red bell pepper, cubed 1 garlic clove, minced 85g corn, rinsed 70g chickpeas, rinsed 150g silken tofu Pinch of cayenne pepper Pinch of pepper ½ Tbls sodium reduced soysauce ½ tbls miso 1 Tbls lemonjuice 1 Tbls nutrinional yeast 1 kale leaf, chopped ¼ avocado (30g) 1 Cracker, (I used Wasa)

Cut up all the veggies before starting. Fry the shallot in oil for one minute, before adding bell pepper, tomato and garlic. Then add the tofu, corn and chickpeas with all the spices. When heated through, add the kale. Serve, then topp off with avocado and crackers. Enjoy🌻

470 Kcal - 27g Protein - 17g Fat - 45g Karbs - 19g Fiber - 17g Sugar

[sweetaseli]

When I was a kid, before every christmas, we would buy these balls called «Mum’s best chocolate balls». They were essentially my family’s favourite snack and there was always a fight to get the last one in the box😙 They were just THAT good! That’s why I decided to make my own! But as the little scientist I am; I changed the original recipe a bit to make it even healthier hehe😬 What’s the best part?… You really can’t even taste the difference! (The only swap I did was change the sugar to dates really, and some other minor changes. ) These are the best little snack for whenever you need something for your sweetooth or just as a healthy christmas treat! Let me know if you try them out👊🏻❤️ Do you have any sweets you always make for christmas?

Chocolate-coffeeballs «Mum’s best chocolateballs»: 80g dates 20g cacaopowder 2Tbls Espressocoffee 50g butter 50g Coconutbutter 140g quick oats 15 coconutshreds

Warm the coconutbutter in a hot waterbath. Mix all the ingredients in a kitchen processor except the oats and coconutshreds. (You can swap the butter with more coconutbutter for a vegan option) Transfer to a mixing bowl together with the oats and mix with your hands. Form them into small balls (I got 30), and coat with the coconutshreds. Enjoy as a christmas treat❄️

Each 30 balls: 60 Kcal - 1g Protein - 4g Fat - 5g Karbs - 2g Fiber - 2g Sugar