clean chili con carne sauce

ingredients (serves 3-4):

250g organic ground meat
1/2 red onion, diced
1 can chopped / sieved tomatoes
2 tbsp tomato paste
1 big tomato, diced
1 tsp sambal oelek
50g sweet corn (i used naturally sweetened canned corn)
50g kidney beans (i used unsweetened organic canned beans)
50-80ml boiling water
some coconut oil
some chives
salt, pepper, garlic and spicy paprika to taste

directions:

in a large pan gently roast the onion and ground meat in some coconut oil. 
then add 50ml boiling water and the chopped / sieved tomatoes, tomato paste, the diced fresh tomato and sambal oelek. stir well.
now incorporate the corn and beans and let cook for about 5 minutes on medium heat. if it seems too thick you might wanna add more boiling water but that's up to you. :)

i seasoned my chili con carne with chives, salt, black pepper, lots of garlic and lots of spicy paprika but you can do as you like. :)

serve with wholemeal rice or noodles and ENJOY!

xoxo, mrs_ fitnessa

IG: mrs_ fitnessa - https://www.instagram.com/mrs_fitnessa/

carrot potato soup [vegan]

ingredients (serves 2):

6-8 medium to large carrots, peeled and cut in slices
1/2 small red onion, cut into small dice or slices
a handful of potatoes, diced
500ml organic vegetable stock
2 tsp coconutoil
some garlic (i used frozen garlic)
some chives
salt, pepper, ginger and paprika to taste

directions:

in two small pots, bring salted water to boil and cook diced potatoes and carrot slices until soft and mushy.
meanwhile, in a bigger pot, heat up the coconut oil and fry the onion.

when they potatoes and carrots are ready just add them to the onions and mash everything. you might wanna use a blender if you like your soup to be smooth and without lumps. otherwise just use a fork. :)

now, add some of the vegetable stock. don't add all of it at once as you might not need it all. Incorporate a small amount first to see how liquid and smooth the soup gets. Then you can add more if you like. :)
eventually just add the garlic, chives and taste with all the spices you like. I used salt, pepper, ginger and spicy paprika.

let cook for about 5-10 minutes on low heat.

serve plain (VEGAN) or - like I did -  with a coconut oil fried egg and spinach. :)
ENJOY! 

xoxo, mrs_ fitnessa

 

IG: mrs_ fitnessa - https://www.instagram.com/mrs_fitnessa/

 

clean berry cheesecake

ingredients:

2 small freerange eggs

125g lowfat curd (magerquark)

1/2 tsp lemon juice

30g spelt semolina

1 tbsp maple syrup

1 strawberry, diced

a handful of fresh blueberries

optional: 2 tbsp raw cane sugar, if you like it sweet

directions:

preheat your convection oven to 170°C.

in a mixing bowl, beat the eggs, then add the curd, lemon juice and spelt semolina and whisk togther.

add the maple syrup (and the optional cane sugar) and stir well.

now prepare a baking dish (i used a heart shaped one <3) by greasing it with a little melted coconut oil and pour in the batter.

add the blueberries and strawberry dice and bake for about 20-25 minutes (I suggest using the toothpick test).

let the cheesecake sit and cool completely before serving.

ENJOY!

 

xoxo, mrs_ fitnessa

 

IG: mrs_ fitnessa - https://www.instagram.com/mrs_fitnessa/

blueberry protein mug cake

ingredients:

1 medium sized freerange egg

2 tsp lowfat curd (alternative: SKYR or greek yoghurt)

2 tsp milk (I used unsweetened oat milk)

20g shredded coconut

20g shredded oats

1/2 scoop vanilla protein powder

20g raw cashews, shredded

1 tsp flaxseed

a handful of fresh blueberries

optional: some freshly grated vanilla or vanilla flav drops

directions:

using your blender, whisk togther all the ingredients except for the blueberries. you can use a handmixer but the blender will actually cut the oats and cashews which will help getting  a smoother mug cake batter.

now pour the batter into a mug (you might wanna grease it a little using melted coconut oil) and add the blueberries.

microwave on medium for 1 minute. let it sit for about 20 seconds, then microwave for another minute.

let it sit and cool a little before putting it on a plate and garnishing it.

tip: I used almond soy yoghurt, blueberries, almonds and some PB2. But you can use whatever you like! :)

serve warm and ENJOY!

 

xoxo, mrs_ fitnessa

 

IG: mrs_ fitnessa - https://www.instagram.com/mrs_fitnessa/

natural protein breakfast pancakes

ingredients:

2 medium sized freerange eggs

1 tsp chia seeds

1 tbsp cottage cheese 

1-2 tsp lowfat curd (alternative: SKYR or greek yoghurt)

1 tsp milk (I used unsweetened almond milk) 

1/2 ripe banana, sliced

30g shredded oats 

some coconut oil

optional: some freshly grated vanilla or vanilla flav drops

directions: 

using your blender, whisk togther all the ingredients. you can use a handmixer but the blender will actually cut the oats and banana slices which will help getting  a smoother pancake batter.

now heat up some coconut oil in a pan and start making pancakes on medium heat (frying them approx. 2 minutes on each side or until light brown).

now stack them up on a plate and topp with fresh fruit, almonds or whatever you like. :)

serve warm and ENJOY! 

xoxo, mrs_ fitnessa

IG: mrs_ fitnessa - https://www.instagram.com/mrs_fitnessa/

 

homemade healthy granola

ingredients:

500g steel cut oats

100g nuts of choice, chopped (I used hazelnuts and almonds)

50g raisins

1 tsp coconut oil, melted

3-4 tbsp maple syrup

1 tbsp raw honey 

a pinch of salt

some freshly grated vanilla

optional: 30g shredded coconut

add whatever else comes to your mind - you can get creative here! :)

directions: 

in a large mixing bowl, combine oats, nuts, raisins, vanilla, salt and coconut and stir well.

add melted coconut oil, 2 tbsp maple syrup and honey. incorporate the wet ingredients into the dry ones. now add 1-2 more tbsp maple syrup if needed and desired and stir well one last time.

spread out on a large baking sheet and bake at 180°C for about 10-15 minutes until slightly brown and crispy. 

 let cool and store in an airtight container up to 4 weeks.

ENJOY with e.g. yoghurt, milk or as a topping. YUMMY! 

xoxo, mrs_ fitnessa

IG: mrs_ fitnessa - https://www.instagram.com/mrs_fitnessa/