So, time for some work-out chat and some protein baking goodness!
Nice and heavy strength session today, with focus on arms and back. My triceps were already screaming from yesterdays extensions, but here there's no mercy!
Todays Session:
Treadmill: Warmup 10 min, incline 12, speed 6
Deadlift: 50-60-70
Tricep-extensions - dumbbell
Standing one arm Row
Seated Row
Cable Curl
It might not look tough, but trust me, it was. I'm so glad there were no body around with a camera! Just sayin! It takes a bit to make me whimper! Ha ha!
:) In other words, a good work-out!
Unfortunately I didn't manage my 80 kgs during Deadlift today, and I know why.
I was already sore from the work-out from the day before, and my body was sending signals telling me to take it down a notch. I know I'll be back up there in no time.
It's OK to not go 110% if your body is telling you no. Always listen to and respect your body. Give it time to recover, and come back stronger when your body is ready.
But now, over to a much tastier subject...
Low Carb & High Protein
- Orange & Chocolate Muffins -
(Now that's quite a mouthful... pun intended)
These are really tasty. The recipe is from our lovely
Kristine Weber, with some minor tweaks from me.
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| ...can I get a "yum"? |
Muffin Recipe - Ingredients:
2 eggs
1 egg white
20gr coconut flour
20gr chocolate protein powder
15gr dark cocoa powder
1 ts baking powder
5 tbsp icing sugar replacement
Juice from max half an orange (careful as it makes the batter very liquid)
4-5 drops of Stevia Vanilla
4-5 drops of Stevia Chocolate
Orange Zest from half an orange
How to Proceed:
- Whip to eggs well together with stevia and the icing replacement.
- Slowly add the dry ingredients, a bit at a time.
- Add some orange juice and zest - taste to see how much orange flavor you want. The zest adds a lot of wonderful flavor.
- At the end, whip the egg white until stiff in a separate bowl, and carefully blend it into the batter.
- Pour into a muffin tray and bake in the oven on 180 C for about 17-22 minutes.
Remember to check the muffins to see if they're done, using a wooden toothpick. Stick i into the middle. If it comes out dry, they're finished.
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| My little muffin army of healthy goodness! |
If you use the medium sized muffin tray you should get around 7 muffins from this batter - in other words around
58 healthy and protein packed kcal per muffin!
♥
Frosting Ingredients:
As the muffins are cooling down, create a nice and easy frosting. You'll need:
- Creme Cheese (Philadelphia )
How to Proceed:
I would not recommend using juice from the orange in the frosting as it get's very liquid. Take around 100 grams of creme cheese, add loads of icing sugar replacement, taste your way with amount of vanilla, and add bit by bit of some orange zest.
Let the Muffins be completely cold before you put on the frosting, or it will melt and likely slide off. If you feel that the frosting is a bit liquid, stick it into the fridge and let it cool down for a few hours.
If you're like me and can't wait, just dip the muffin in the frosting, and enjoy - liquid or not!
Mmmmmyum! :)
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| ♥ Yummy Little Muffin being consumed while Knitting ♥ |
Happy & Healthy baking to you guys!
