Rolled oats cookies

Ingredients: 8 cookies 12 tbsp Rolled oats (Quackers) 1 teasp baking powder 4 sp honey Boiling water Bakery paper Preparation method: Preheat the oven to 160°C. Put the rolled oats, baking powder and honey in a bowl and mix well. Add boiling water while stirring until you get a homogeneous mass. It’s important the dough sticks well together. Put some bakery paper on a baking dish and divide the dough into 8 cookies. You should flatten them a bit until they’re 2 cm thick. Put the dish in the oven for 30 minutes or until the cookies have a nice […]

Simple milkshake

Ingredients: 1 person 1 ripe banana 250ml skimmed milk Some ice cubes Preparation method: Put the banana in the milk and mix it with a mixer until there are no nubs left and you have some foam on the milk. Put some ice cubes in a long glass and pour the milkshake over them. Remarks: This is an ideal drink for recuperation after training. Nutritional values: per 100g per portion Kcal 43,9 184,6 Protein (g) 2,3 9,8 Lipids (g) 0,06 0,25 Carbohydrates (g) 8,5 35,7 Dietary Fiber (g) 0,48 2

Strawberries with quark

Ingredients: 1 person 125g strawberries 100g skimmed quark 1 tbsp sugar Preparation method: Wash the strawberries en remove the leaves. Cut them lengthwise into 4 parts. Mix the sugar in the quark en put it in a nice, transparent cup (yes, appearance does matter). Place the strawberries on top. Nutritional values:  per 100g per portion Kcal 66,2 159 Protein (g) 4,3 10,5 Lipids (g) 0,7 1,6 Carbohydrates (g) 10,6 25,4 Dietary Fiber (g) 0,7 1,6

Low-fat orange-apricot cake

Ingredients: 12 slices 125ml orange juice 140g dried apricots 250g self-rising flour 180ml skimmed milk 1 Egg 175g liquid honey 30g margarine Preparation method: Preheat the oven at 180°C and grease a cake tin. Mix the apricots with the orange juice and cook it until it’s completely warmed. Then take it off the fire and let it cool down. Mix the honey, margarine, milk and egg in a bowl and stir well. Put the flour in a large bowl and make a hole in the middle. Pour the milk-mix and apricot-mix in the hole. Now stir everything until you get […]

Light chocolate mousse

Ingredients: 6 persons 100g Chocolate (black) 60g Sugar 3 tbsp skimmed milk 1 Egg 200g skimmed quark 2 tbsp water Preparation method: Break the bars of chocolate in small parts and put those in a bowl. Place the bowl in the microwave and melt the chocolate at a low setting. Then add the milk and egg yolk and mix well. Let 30g sugar dissolve in the water. Mix the sugarwater through the chocolate and add the quark. Beat the egg white with the rest of the sugar until its stiff. Now carefully stir it into the chocolatemix. Distribute the mousse […]

Hot pear

Ingredients: 1 person 1 pear 1 teaspoon brown sugar Preparation method: Peel the pear and remove the core. Place the pear on a small plate and sprinkle the teaspoon brown sugar over it. Cover with plastic foil and pierce the foil. Place in the microwave for 1 minute at 900W. Remarks: You can also do this with an apple. Nutritional values:  per 100g per portion Kcal 73,8 114,4 Protein (g) 0,54 0,84 Lipids (g) 0 0 Carbohydrates (g) 17,7 27,4 Dietary Fiber (g) 1,98 3