Leek, lemon and chèvre cheese pie

Chevre, leek and lemon pieA luxury pie good enough for a dinner party, or a girls night in. Served with a salad and something nice to drink and the evening is done.
Cooking time: 90 minutes, including a break.
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Protein rich smoothie with fruit and quark

Protein rich smothie with quarkAfter exercising or if the lunch was too light a protein rich smoothie is a good afternoon snack. The fruit contains vitamins and carbohydrates and the quark – or curd cheese – contains plenty of protein helping your body to recover quickly. The smoothie can be varied by replacing the raspberries and apple with for example blueberries and banana or any other fruit.

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Protein bread with plenty of seeds

Protein bread with seedsThis bread is called protein bread because it has a bit of extra protein – egg and quark. Bread usually contains between 7-12 g of protein per 100 g. This bread contains 14 g of protein per 100 g. One bread contain around 21 g of protein. Healthy seeds also give the bread some chewing substance.
The bread is best eaten freshly baked. Since they contain quite a lot of protein they are a good supplement to a meal lacking in protein, such as a vegetable soup.
4 large breads. Cooking time: 25 minutes, including 15 minutes relaxation.
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Savoury cheesecake in snack portions

Cheesecake LCHF styleThis cheesecake is great to make in small mini-portions, to use for a snack, for the picnic or after a workout.
You can of course also make the cheesecake in a larger dish, but then it will be harder to bring somewhere. This snack is actually perfect, both for a picnic, a snack and to have in your bag after a workout. There is just 1 g of carbohydrates in each portion, so it’s also perfect for those on a LCHF diet. Stick some in the freezer too, for a future date.
20 snack portions. Cooking time: 50 minutes, 15 minutes preparation and 35 minutes in the oven.
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Lose a few kilo with Allevo. No, wait a minute. Smoothies!

I’ve got a few kilo to lose and put myself on an Allevo diet. The ad said “High protein low calorie” and that sounded good to me. I can add that it’s nothing for LCHF-dieters or GI people since a portion contains 26 g carbohydrates, and that is about a weeks worth of carbs for a LCHF dieter and a days worth for a GI person. In any case I switched a few meals a week for a chocolate shake that is mixed with milk. It felt a bit so-so when i saw the long list of ingredients. Quite a few unknowns and sweeteners! Nothing that sounded particularly healthy.

After a few days I also tired of the chocolate flavour, there are indeed also a strawberry flavour, but synthetically tasting strawberry is something I dislike. I thought “I can do better than this myself!”. I often make smoothies for a snack, since it’s both quick, lovely tasting and healthy and though I can make a protein smoothie that is just as good. Here is the comparison:

Allevo chocolateAllevo chocolate flavour contains:

220 kcal
19 g protein
26 g carbohydrates
3.5 g fat

Smoothie using quark, blueberries and banana contains:

214 kcal
16 g protein
42 g carbohydrates
3 g fat

Smoothie using quark, raspberries and apple contains:

222 kcal
17 g protein
36 g carbohydrates
3 g fat

If you are a calorie counter and want to save 18 calories (!!!) you can use skimmed milk instead, then the figures look like this for the banana smoothie:

Smoothie using quark, blueberries and banana (made with skimmed milk) contains:

196 kcal
16 g protein
43 g carbohydrates
1 g fat

If someone reading this is new to making smoothies, all you need to do is put it all in a mixing bowl, and mix it all together, that’s it. It’s ready to drink. Here are the recipes for which I made the calorie, carbohydrate, fat and protein counts above:

Recipe for Smootie with quark, blueberry and banana

Milk, 1.5 % fat, 150 ml / 3/4 cup
Quark, light 1%, 75 ml / 2 1/2 oz
Bluberries, 2 tbsp
Banana, 1 medium

Recipe for Smoothie with quark, raspberry and apple

Milk, 1.5 % fat, 150 ml / 3/4 cup
Quark, light 1%, 75 ml / 2 1/2 oz
Raspberries, 100 ml / 3 1/2 oz
Apple, 1 medium sized

The natural option contains fewer calories, and will keep you full longer – in my opinion, and more natural ingredients, and you lose the sweeteners in the Allevo drink. You can also vary the taste, which means you won’t give in as easily. Take any fruit and spice it up with finely grated ginger, or cinnamon. Don’t be afraid to experiment, you can’t really go wrong. The smoothie is in my opinion a clear winner!

But, what do you choose?