Junk Food Made Healthy: Cut the Calories, Not the Taste for Joyful Diet: High Protein Recipes

113 Pages·2015·4.766 MB·English

by  Kalman, Kitty

Junk Food Made Healthy
Cut the Calories Not the Taste!
Copyright © 2015 by Kitti Kalman
All rights reserved, including the right of reproduction in whole or in part in any form.
No part of this publication may be reproduced in any form or by any electronic or mechanical means including information storage and retrieval systems without
permission in writing from the copyright owner.
Designed by Attila Czondi
Photographed by Gabriella Rajnai
(Pages: 14, 16, 38, 40, 42, 44, 46, 48, 50, 56, 58, 60, 62, 68, 70, 72, 74, 76, 78, 80, 84, 86,
90, 92, 94, 96, 98, 100, 102, 104, 106, 108, 110, 112)
Photographed by Dora Mezo
(Pages: 18, 20 ,22, 24, 26, 28, 30, 32, 34, 36, 52, 54, 64, 66, 82, 88)
Every effort has been made to ensure that the information contained in this book is complete and accurate.
However, neither the publisher nor the author/copyright owner is engaged in rendering professional advice or services to the individual reader. The ideas and
suggestions contained in this book are not intended as a substitute for consulting with your physician. All matters regarding your health require medical supervision.
Neither the author/copyright owner nor the publisher shall be liable or responsible for any loss or damage allegedly arising from any information or suggestion in
this book. Please check with your doctor about any health or allergy, sensitivity needs that may require medical supervision. Neither the author/copyright owner
nor the publisher is reliable for any adverse reaction to the recipes contained in this book.
CONTENTS
Introduction 5
Some Important Advice 6
Ingredients Replacement 6
Adding Water, Liquids 6
Know Your Numbers 6
Proteins 7
Oven Temperatures 7
Toothpick Test 7
Measurements 8
Utensils, Equipment 9
Protein Info 10
Page Layout Explanation 12
Sweet Treats
Tiramisu Cake 13
Chocolate - Peanut Protein Bar 15
Coconut Oatmeal Cookies 17
No Bake Prune Cake 19
Quinoa Breakfast with Fruits 21
Pancakes with Cream and Berries 23
Banana Pancake 25
Very Berry Trifle 27
Monstrous Nutty Balls 29
Strawberry Pudding 31
Chocolate Sponge Cake 33
Chocolate Bon - Bon 35
Coconut Chocolate Log 37
Peanut - Banana Bread 39
Protein Ice Cream 41
Protein Pumpkin Muffin 43
Key Lime Muffin 45
Apple Crumble 47
Healthy Muesli Bars 49
Yogurt Pudding 51
Fruit Cake 53
Coffee Latte Cake 55
Carrot Cake 57
Black Forest Cake 59
Chocolate Cake 61
Apple Cinnamon Muffins 63
Apple Muffins 65
Apple Cake with Ice Cream 67
Ice Cream 69
Chocolate Cream - Filled Cookies 71
Cinnamon Swirl Pancake 73
The Big Chocolate Chips Cookie 75
Yogurt Ice Cream in Crust 77
Apple Yogurt Trifle 79
Marshmallows 81
Protein Fruit Loaf (Stollen) 83
Apple Soufflé 85
Beetroot Brownie 87
The Best Cheesecake 89
Savoury Treats
Hot Dog Bun 91
Vegetable Muffins 93
Low Carb Scones 95
Fitness Sandwich 97
Simple Protein Bread 99
Baguette 101
Spinach Soufflé 103
Pizza 105
Mini Pizza Pies 107
Mozzarella Protein Quiche 109
Tortilla Chips 111
INTRODUCTION
Welcome to the World of I'm Free to Eat, where you can find great recipes that help you to stay on track with your way of healthy eating and loosing fat
in an easy and joyful way.
It has been proven, that if you enjoy your diet, it will become a lifestyle, and you will be able to maintain this lifestyle easily. If a diet is all about restrictions,
no joy at all, it will be the hardest thing to stick to. The consequences of unbalanced eating and too low calorie intake can be weight loss of your muscles, vitamin
deficiency and malnourishment. When your body turns into starvation due to the low calorie intake it will stock all the calories you eat or drink, so no fat loss will
occur. If you have too much or too low calorie intake neither of them good for you.
The best is always a balanced, personalized diet. That's why we recommend making an appointment with a nutritionist, get a personal trainer, so you will have all
the necessary support to get on this rough way. We have financial experts for our finances, architect engineers for our houses, mechanics for our cars, why do we
think we don't need a professional for the most important ‘vehicle’ of our life: for our bodies?
This cookbook is there for you to offer nice variety for your diet. It doesn't mean, you can eat all the portions at once, but it means, you can enjoy the
mouthwatering taste that is normally missing from diets, and the book helps you to decide on what and how much of it you should consume per meal.
When we make our own meals, desserts, treats we know what we eat, how much is the real calorie intake per portion and how it was prepared.
This is the time to be creative! Get familiarized with the healthy ingredients, and start preparing these crazy healthy junk food recipes for your own and others
happiness.
Enjoy the process! Love your new you and feel the difference!
- 5 -
SOME IMPORTANT ADVICE
Ingredients replacement
Some ingredients are easily replaceable. If you have allergy or sensitivity to any
of the ingredients in the recipes, check the "Tips" next to the recipes and the
information below. We provide useful information to make the replacement
of the ingredients simple and easy for you.
Interchangeable ingredients
• Baking Soda – Baking Powder
• Walnut, Peanut, other nuts – Ground oatmeal – Coconut flour
• Quark – Blended cottage cheese – Cream cheese with a bit of yogurt –
Curd with a bit of yogurt
• No fat yogurt – No fat Greek yogurt (Greek yogurt is more dense, add a
little water to it to reach the same consistency)
• Stevia – Xylitol, agave syrup, or other low calorie natural sweetener
• Protein powder – Ground almond – Low fat Coconut flour – Ground
oatmeal.
• Chocolate Protein powder – Unflavored protein with cocoa powder
• Vanilla Protein powder – Unflavored protein with vanilla extract
Adding water, liquids
Depending on the availability of ingredients, meaning especially the different protein powders, the necessary amount of liquid/water can be different. Please take this
into account when you are preparing these recipes, and don't pour all the water into the mixtures at once, but a bit at a time until you reach the right consistency.
The necessary amount of yoghurt in the creams depends on the water content of the yoghurt and the type of protein has been used. Therefore, the best thing you
can do is to add the liquid always little by little to the creams.
w If the batter is too runny
Add a bit of the dry ingredients to reach the right consistency.
Or you can add Psyllium Husk Powder as it doesn't add much to the calories, but absorbs excess moisture. It’s basically nothing but fiber.
w If the batter is too thick
Add a bit of water to it, little by little and repeat it until you reach the right consistency.
Know Your Numbers
Please check your recommended calorie intake so you can easily find out how many portions you can eat at once from the recipe you prepare.
- 6 -
Proteins
One measuring spoon is 70 ml, this is 1/4 cup + 2 tsp., and depending on the protein it is between 25 g - 31 g. If you have your measuring spoon with your protein,
it is recommended to use that one after you checked it is 70 ml.
Whey Protein is a basic protein for cooking, but it makes your baked cakes dry. So where we have written Protein Mix please use a mixture of whey, soy and
casein protein powders, or something similar mixture. You can get these mixed proteins in any general fitness shops, so you don't have to mix them at all.
Just ask the shopkeeper to give you the right one with good taste.
Protein powders may vary in water absorption, so keep in mind, that liquid ingredients should always be added gradually.
Oven Temperatures
If you have a convection oven, you have to deduct 50 °F (25 °C) of the
indicated temperature in the recipes.
Centigrade Fahrenheit Gas Mark Description
140 °C 275 °F 1 Very Cool
150 °C 300 °F 2 Cool
170 °C 325 °F 3 Warm
180 °C 350 °F 4 Moderate
190 °C 375 °F 5 Fairly Hot
200 °C 400 °F 6 Fairly Hot
220 °C 425 °F 7 Hot
230 °C 450 °F 8 Very Hot
240 °C 475 °F 9 Very Hot
Toothpick Test
Ovens can vary slightly in temperature and both the temperature of the room and the consistency of your batter can have an influence on baking time.
It's important to know how to check your baked goods to make sure they're done, and don't need an extra minute or two.
The quickest and easiest way to check a cake for doneness is with the toothpick test. Simply take a toothpick and insert it into the center of the cake. If it comes
out clean, or with only a few moist crumbs attached to it, the cake is done. If the toothpick comes out with wet batter, you are going to need to add more baking
time.
It's usually better to check your cake a minute or two before you think it will be done to avoid overbaking.
- 7 -
MEASUREMENTS
We used in our recipes the FDA measurements. Please find below the table of
different countries measurements to help you to get the same nice results like
we got with the recipes.
Measurements AUS CAN UK FDA USA
1 teaspoon 5 ml 5 ml 5 ml 5 ml 4.93 ml
1 tablespoon 20 ml 15 ml 15 ml 15 ml 14.79 ml
1/8 cup 31.25 ml 31.25 ml 35.51 ml 30 ml 29.57 ml
1/4 cup 62.5 ml 62.5 ml 71.03 ml 60 ml 59.14 ml
1/3 cup 83 ml 83 ml 94.7 ml 80 ml 78.86 ml
1/2 cup 125 ml 125 ml 142.05 ml 120 ml 118.29 ml
2/3 cup 166.6 ml 166.6 ml 189.4 ml 160 ml 157.73 ml
3/4 cup 187.5 ml 187.5 ml 213.08 ml 180 ml 177.44 ml
1 cup 250 ml 250 ml 284.1 ml 240 ml 236.59 ml
- 8 -
UTENSILS, EQUIPMENT
Digital scale
Measuring spoon set
Handheld blender
Hand mixer
Blender
Silicone baking molds:
• Bread/loaf pan 6"”x 8" (15 x 20 cm) or 10" x 4" (25 x 10 cm)
• Cake molds 6" and 8" (15 and 20 cm) diameters, but if you don't
have them, a regular baking pan lined with baking paper can be
a good substitute
• Middle sized muffin molds
• Silicone baking mat, or baking paper
Silicone spatula
Pastry brush
Rolling pin
Wooden spoons
Frying pan
Pancake pan
Shredder
Ice cream spoon
Ice cream mold
Oil spray/cooking spray
Cake decorating pastry bag
Strainer for decorating the cakes with cocoa powder
- 9 -