Der fulltime foodie fitness Adventkalender: Tag 11

Guten Morgen meine Lieben!

Endlich Freitag! Habt Ihr schon Pläne fürs Wochende?

Ich werde ein bisschen lernen...aber es glücklicherweise nicht viel und sehr spannend.
Bevor ich jetzt gleich los muss gibt's noch meinen aktuellen Lieblingssnack/Frühstück: Magertopfen mit Banane und Vanille. Darin könnte ich baden!

Und für Euch habe ich auch heute wieder ein paar nette Adventkalender-Übungen:

 

Skaters - Bewegung wie beim Eislaufen, Sprung vom rechten Bein auf das Linke und umgekehrt, die Händer werden in schwingenden Bewegungen mitgenommen.

Mountain Climbers - Liegestützposition, abwechselnd werden das linke und rechte Knie zum jeweils anderen Ellenbogen gezogen.

Curtsy Lunges - schulterbreiter Stand, ein Fuß wird vor dem anderen überkreuzt, das Knie des hinteren Beins tippt zur Ferse des vorderen Fußes.


Habt einen schönen Freitag!
xoxo
Andrea

Father's Day special...Daddy's guest post

On the occasion of Father's Day I talked my Dad into writing a guest post for this blog.

He isn't quite a genius when it comes to cooking (there's a reason why my mom cooks everyday) but when I was little I really enjoyed his noodles with sour cream and ham every Tuesday.

So a big “Thank you” to you Daddy and I hope all of you like it!

Please comment down below what you think and let my Dad know that he is a real chef. ;)

Hi folks!

This is Andrea’s dad!

Today I proudly present my favorite recipe: a typical Austrian dish called “Reisauflauf” which is basically baked rice with eggs and raisins. (Remark by my daughter: “This is not a real 'Reisauflauf' it's your version of it!”)

I like it so much because I can do it on my own whenever I want. Moreover it tastes pretty good and is loaded with energy for my endurance workouts.

Here’s the how-to:

Start with cooking up the milk because it will take exactly the amount of time you will need for preparing the rest. Keep an eye on it...burnt milk smells awful.

Then mix sugar, eggs and raisins until it’s combined well.

As soon as the milk is boiling pour in the rice and keep stirring to avoid scorching. The rice will absorb the milk and when it has a thick consistency turn off the heat and continue stirring until boiling stops.

Next add in the egg sugar mix and blend well. Place the rice batter in a greased pan and bake it for about 40mins at 150°C [300F].

Afterwards remove it from the oven, cut it into pieces and serve it with apple sauce (I really enjoy raspberry syrup with it!).

And at the end...the ingredients summed up:

3 cups of rice

2 l milk

3 tbs sugar

3 eggs

1 cup of raisins

As you can see in the pictures my daughter decorated her serving with more raisins and a cherry.

I hope you’ll manage otherwise there is pizza service. ;)

Pre-workout pancake breakfast

 If you follow my blog for a while now you already know I’m a little breakfast addict. But since I can’t count me as a morning person I always do my workout midmorning after my breakfast.

So I always choose a breakfast which gives me enough “fuel” but won’t make me nauseous during my workout.

And…today I wanna share one of my favorites with you.

Only a few ingredients, wholegrain and sugar-free! Here are the pre-workout pancakes.

The banana and the wholegrain oats in it will give you enough complex carbohydrates to kill your workout and will be burnt right away. Moreover you get an adequate dose of protein because of eggs and soy/almond milk.

Top the pancakes with a bunch of fruits (check the recipe down below) and you have an almost perfect breakfast to start your day full of energy.

So but now…let’s do something

Here are the directions:

Place one cup of wholgrain oats, one entire egg and one cup of soy/almond milk in a blender. Peel a banana and add in. If you have a sweet tooth you can add one tablespoon of honey.

Blend everything together until it is smooth and has the texture of thick pancake batter.

Heat up a pan and pour in one tablespoon of oil. Place a small amount of batter in the pan and spread it slightly by using a spoon. 

Bake four of them for about 3-5 minutes, then flip and bake for another 3-5 minutes. Remove the pancakes from the pan, place them on a lined baking tray or plate and keep them warm.

Then add one teaspoon of unsweetened cocoa powder to the batter blend again. Now bake another four pancakes.

Place your pancakes in alternate order on a plate. Top them with fruits of your choice (as you can see in the pictures…I use some mixed berries) and a dollop of cottage cheese.

And here’s a special tip for all those who perfer to sleep a little longer:

Double or triple the amount of the ingredients and do more pancakes at one go. Freeze the leftover pancakes and pop them in the toaster next morning.

0% effort - 100% fresh pancakes.

Here are the ingredients again:

I hope you enjoy and kill that workout!!

xo

Andrea

Seeds at their best...homemade superfood seed bread

Remember...? St. Patrick’s Day post included some croutons where I used my homemade chia bread.

Yeah…I got a lot of request for the recipe!

So…this is for you!

Today we’re baking homemade superfood seed bread. It’s great for breakfast because it keeps you full for a long time and you won’t get food cravings shortly after breakfast.

Moreover organic wholewheat bread and all the other ones can be quite expensive when you buy it at the grocery store. So…make it at home! It’s cheaper, it doesn’t contain additives and you know exactly where your ingredients came from.

My bread contents several different seeds which deserve the name “superfood”:

• Chia seeds: 10g of fiber and almost 5g of protein in just two tablespoons! And that’s not all yet…the seeds absorb up to 10 times their weight of water. That’s what I call “superfood”.
• Flax seeds: One ounce of this seeds contains 8g of fiber, 12 g of healthy fatty acids and a huge amount of magnesium. I love flax seeds because they enhance the taste of granola, salads and bread (duh!).
• Sunflower seeds: This tiny seeds not only taste amazing they’re also a great source for vitamin E, copper and polyunsaturated fatty acids. I always roast them to make them even more crunchy and sprinkle them over almost all my food. 

 (Fun fact: I always nibble off all the sunflower seeds if they’re sprinkled on bread! It’s a mess! :P Comment down below if your doing the same!)
 

 So now…after this paragraph of educational information….time to head into the kitchen and fire up the oven.

Here are the directions:

Place about 500g of wholwheat flour in a big bowl. Add in a pinch of salt, one pack of dry yeast, half a cup of flax seeds, half a cup of sunflower seeds and half a cup of chia seeds. Stir until all the dry ingredients are well blended. 

Heat up the milk until it’s lukewarm. Add two eggs and one tablespoon of honey to the flour mix and pour over the milk. Then knead all together until it comes together to a ball.

Cover it and let it sit in a warm place for about one hour. It should double in size. (I always take a pot with hot water and place my bowl above and cover it with a kitchen towel. The warm and humid steam will do great work.)

Carefully remove the dough from the bowl and place it in a greased loaf pan. Let it sit for another hour.

Now it’s time to actually bake the bread! ;)

Bake it for 50 minutes at 150°-180°C [300-350F]. When your bread loaf is golden brown it time to heat up a little. Bake it for another 20 minutes at 200°C [390F]. This will make the crust extra crunchy. And at the end turn off the heat and you let your bread sit for another 20 minutes in the warm oven.

Remove your homemade bread from the loaf pan and let it chill a bit.

Done! You successfully baked your own superfood seed bread! :D

 

Here are the ingredients summed up:

I hope I inspired all of you to do more meals and food on your own instead of buying it at the grocery store.

Enjoy and please send me pics. I’d love to see your sandwiches!

xo

Andrea

Tips & tricks: choose "healthy" when eating out

If it’s a special occasion, a meeting or if you are on vacation in a hotel…every body eats out once in a while.

Sometimes it can be difficult to stick to our healthy diet when we aren’t preparing our food at home. It’s hard to choose a more or less healthy dish out of all those delicious sounding stuff on the menu, I totally understand that.

But...

…today’s blog post will help…

Introducing the new "tips & tricks" series....I’m giving you a few tips how to choose dishes wich are delicious but won’t sabotage your healthy diet when eating out.

I did this blog post while I was on vacation in Tyrol, Austria.

Just for your info: It was really awesome. Mostly sunshine, nice ski runs and a really beautiful hotel.

I booked half board, which means there was a buffet in the morning and in the evening a four-course meal composed of salad (buffet), soup, a main course (you could choose out of four to five dishes) and a dessert.

I will give my tips on the base of the dishes which were on the menu throughout the week.

Here we go:

I gonna start with breakfast.

The hotel offered various types of bread and breadrolls, ham, cheese and other spreads in the morning. Moreover there were fruits, compote, veggies, yogurt, ham & eggs, some cake and croissants as well as orange juice on the buffet. 

Tip 1: try to take at least one bowl with fruits and veggies

I recommend eating a bowl of fruits/veggies or compote first to fill you up. If it’s possible prefer entire fruits. If there is only compote sprinkle with a little bit of muesli to get your daily fiber.

Afterwards when moving on to bread/breadrolls...add even more vegetables. A few slices of cucumber or tomato taste delicious in combination with ham and cheese.

 

Tip 2: Go wholegrain/multigrain!

When it comes to bread and breadrolls choose wholgrain or multigrain ones. But…look closely! A few seeds on it don’t mean wholegrain. If there’s no information you can always ask the waiters.

 

Tip 3: choose “healthier” spreads and toppings for your breadroll/bread

I know that there aren’t always good options. But try to take lean ham instead of cold sausages and some kind of lean cheese.

If there’s no information here is a little hint: Older cheese tends to contain more fat…and luckily you can easily say which one is the older kind. Cheese turns from white to yellow while maturing. In fact this means if you pick a type which is more on the white side it’s probably a low fat one.

Tip 4: Skip the sweets!

Try to avoid all the sweet stuff. When eating croissants, cake or sweet spreads (i. e Nutella) you gonna get hungry shortly after breakfast. If you crave something sweet go for more fruits.

Tip 5: healthy snacking

Avoid eating nothing until dinner. You will eat less and healthier at dinner if you had a little snack around lunch time.

Since I was skiing I took a cereal bar or a nut bar for with me. Sitting down in a nice little restaurant enjoying a cappuccino and nuts/a nut bar/a cereal bar keeps me full until dinner and gives me energy for the other half of my day.

Now…let’s move on to dinner:

Tip 6: salads & soups

I personally, am much more a fan of salad than of soup. That’s why I always ate a huge bowl of salad and skipped the soup. But I recommend eating at least one of them to fill you up.

If there’s a salad buffet choose cucumber, carrots, toamtoes, cabbage or similar stuff. Try to avoid potato or noodle salads...these kind of salads were commonly marinated with some sort of mayonnaise or other fatty dressings. And...you will get your carbohydrates as a side to your main course anyways.

Speaking of dressings: Make your own. Already marinated salads or pre-made dressings tend to contain a lot more oil and other additives than you would use. When mixing the dressing on your own go for olive, walnut, flax seed or pumpkin seed oil.

When it comes to the main course there are a few things to care about.

As I mentioned before there was a choice out of 5 different main dishes. And…luckily it was possible to order a smaller portion. (But since my brother is quite a hungry person I always ordered the big one and gave him half of my food.)

Here are some examples of our daily menus and what I ordered.

Tip 7: the side dish

Choose dishes with vegetables instead of noodles or potatoes as a side.

.

Tip 8: avoid deep fried stuff

Choose dishes wich are grilled, cooked or oven baked instead of deep-fried stuff.

Tip 9: Go vegetarian!

There’s always a vegetarian dish, which contains a great amount of vegetables most of the time. 

Tip 10: lean meat is the key

Prefer lean meat, such as chicken or turkey instead of pork or beef.

Tip 11: portion control

Just because it’s on your plate it doesn’t mean you have to eat every little piece. Take the smaller portion or just leave it if you aren’t that hungry. (...to consider my special case…you can give it to another person as well!! :P )

Let’s continue with the desserts:

I wasn’t able to choose a dessert in my hotel. If that’s the case you can always eat less or cancel it (…or give it to your brother :P )

If you can choose…keep in mind:

Tip 12: Go fruity!

Same as with the main course: Choose desserts with a lot of fruits.

Tip 13: lean dairy

Prefer desserts with lean dairy products such as curd or yogurt instead of heavy cream or similar stuff.

If there’s a little whipped cream on the side…count it as decoration…you don’t have to eat it.

  

Tip 14: fillings & toppings

If there’s cake choose a type without filling/topping or go for a fruity topping instead of butter cream.

I hope all my tips were helpful!

Let me know if you wanna read more of the "tips & tricks" series....

...enjoy your dishes and your vacation!

Kisses from Tyrol

Andrea