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

Omelette sushi rolls with salmon

Ingredients: 24 pieces 4 eggs 2 teaspoons corn starch 80g cream cheese 1 tbsp inlaid ginger, shredded 1 tbsp fresh chives, shredded 120g salmon, shredded Pepper and salt 2 tbsp oil Some parsley as garnish Preparation method: Mix 1 egg with a teaspoon of water and half a teaspoon corn starch. Add pepper and salt as you like. Heat a pan and grease it with some oil. Bake the egg-mixture on a medium fire. Push the edges to the centre until the egg solidifies. Turn off the fire and leave the omelette to cool for 2minutes. Carefully place the omelette […]

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 […]

Crispy chickpeas

Ingredients: 4 persons Can of chickpeas 1 tbsp olive oil 1 tbsp cumin 1 tbsp paprika 1 tbsp pepper 1 tbsp salt (1 tbsp lemon juice) Preparation method: Wash the chickpeas with water and leave them to dry. Put them in a plastic bag together with the olive oil and the seasonings. Close the bag and shake in thoroughly. Make sure the chickpeas are evenly covered in oil and seasonings. Put some bakery paper on a baking sheet and place the chickpeas on it. Put the sheet in the oven for 20 minutes at 200°C. The chickpeas should be golden […]

Little courgette boat

Ingredients: 4 persons 1 courgette 125g mushrooms 1 carrot Liquid margarine Preparation method: Brush off the mushrooms en cut them into slices. Wash the carrot and chop it. Wash the courgette and cut off the tips, then cut it in half lengthwise. Chop one half and hollow out the other half with a teaspoon without damaging the outside (this part will be the “boat”). Stew the chopped vegetables (you can also stew the inside of the boat). Put the little boat itself in a greased baking dish. When the chopped vegetables are ready, stuff the little boat with them. Bake […]

Granola

Ingredients: 4 persons 800g rolled oats (no instant) 80g sunflower seeds 80g pumpkin seeds 80g almonds 40g honey 1 tbsp liquid margarine 120g dried apricots 120g raisins Preparation method: Roughly grind the almonds. Mix all the ingredients except the dried fruit in a large baking dish. Spread the margarine and honey evenly over the rolled oats, almonds and seeds. Put the dish in the oven at 125°C for 35 minutes. Mix everything regularly to make sure it bakes evenly. Chop the dried apricots in the meantime. Remove the granola from the oven and let it cool, but keep mixing it […]

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 […]

Oven baked patatoes

Ingredients: 4 persons 800g potatoes (not peeled) 1 tbsp of oil paprika pepper Herbs de Provence Preparation method: Wash the potatoes but do not peel them. Cut them into 4 long parts and put them together with the oil and herbs in a bowl with a lid. Close off the bowl and shake it thoroughly to spread the herbs all over the potato parts. Place the potatoes on a baking sheet (preferably with bakery paper) en put it in the oven for 20 minutes at 200°C. Remarks Easy, but really tasty! You can try this with different herbs and spices. […]