10 free recipes from Pamela Reif
Pamela Reif is not only a well-known fitness model and blogger, but also the author of popular cookbooks on healthy eating. During active training, the body needs an increased amount of valuable substances, a balanced ratio of proteins, fats and carbohydrates. Pamela's recipes allow her to cook what she calls "the right diet." Consider 10 popular recipes.
1. Low Carb Eggs with Olives and Pesto
Ingredients per serving:
2 eggs
15 gr. light cheese (optional)
50 gr. olives
50 gr. green pesto sauce
Salt, chili pepper.
Cooking steps:
Heat the pan to 130 degrees. Add and spread the sauce evenly.
Roast the chopped olives.
Shape olives and pesto into nests. Break eggs inside them.
Bring the eggs to half-cooked. Add grated cheese.
Sprinkle with salt and pepper and serve hot.
Calories (always one serving with a given number of ingredients, unless otherwise indicated) - 412 Kcal. Proteins / Fats / Carbohydrates - 12/36/4, including 2 gr. sugar, 21 gr. unsaturated fats, 1 gr. fiber.
2. Peanut Butter Protein Smoothie - easy
Ingredients per serving:
1 banana
30 gr. peanut butter
250 gr. almond, rice or other plant based milk
20 gr. edible hemp seeds.
Cooking steps:
Freeze the banana in the refrigerator for at least 3 hours (optional). Freezing will give the smoothie a thick, ice-cream-like consistency.
Mix all ingredients in a brander. To make the drink more tender, take peeled hemp seeds (unpeeled are too hard).
Pour the smoothie into a glass. If desired, add a tablespoon of peanut butter.
Calorie content - 431 Kcal. Proteins / Fats / Carbohydrates - 15/28/28, including 11 gr. sugar, 2 gr. fiber and 24 gr. unsaturated fats.
3. Light Granola Cookies - very easy
Ingredients per serving (3 x 45g cookies):
100 gr. granola (Naturally Pam or homemade according to the recipe below)
10 gr. maple syrup
15 gr. peanut butter
30 gr. applesauce
Cooking steps:
Preheat the oven. Lay out parchment paper on a baking sheet.
Mix maple syrup, peanut butter and applesauce. Make sure there are no lumps.
Add granola, stir again.
Spoon the mixture onto the parchment paper.
Bake for 20 minutes. After - leave to cool.
Calorie content - 219 Kcal. Proteins / Fats / Carbohydrates - 6/10/25, including 7 gr. sugar, 6 gr. unsaturated fats.
4. Sweet scrambled eggs
Ingredients per serving:
1 ripe or overripe banana
half a pear
2 tsp almond oil
1 tsp grated coconut pulp
1 tsp coconut oil
2 tbsp. l. coconut milk (recommended composition - from 60% coconut)
2 eggs.
Cooking steps:
Peel and cut the banana into pieces. Set aside a few pieces for the filling.
Mix and beat coconut milk with eggs.
Combine egg mixture with banana. Move.
Fry eggs with coconut oil in a pan. You can make scrambled eggs.
Top with the almond butter, shredded coconut, and the remaining banana and chopped pear filling.
Calorie content - 524 kcal. Proteins / Fats / Carbohydrates - 20/34/35, including 7 gr. fibers, 18 gr. unsaturated fats.
5. Minced Beef Stir-Fry - men's favorite
Ingredients per serving:
50 gr. brown or long grain uncooked rice
10 gr. corn
fresh basil
100 gr. zucchini
100 gr. lean ground beef
Chili pepper, salt
1-2 tsp avocado or coconut oil.
Cooking steps:
Rinse and boil the rice according to package instructions.
In coconut oil or avocado oil (heat-stable oils), fry the ground beef. Salt and pepper. Put in a bowl.
Cut zucchini into small pieces. Combine with corn. Fry separately from minced meat in the same pan until golden brown. If necessary, add a little water during frying.
Chop the basil and mix with the meat, add to the zucchini. Fry for 5 more minutes.
Calorie content - 500 kcal. Proteins / Fats / Carbohydrates - 291956, including 4 gr. fiber, 11 gr. unsaturated fats.
6. Crispy Chocolate Granola
Ingredients per serving:
10 gr. raisins or dark chocolate
50 gr. amaranth, quinoa or puffed rice
100 gr. oats
2 tsp cocoa powder
40 gr. avaga syrup, maple or date syrup
70 gr. banana
1-2 tsp avocado or coconut oil.
Cooking steps:
Preheat oven to 160 degrees.
Mash the banana with a fork.
Combine cocoa powder with applesauce and syrup. Heat the mixture in a saucepan over low heat for 2 minutes, stirring constantly.
Put the oats and cereals in a bowl, salt. Pour in the liquid mixture of puree and syrup (it should completely cover the dry ingredients). Stir.
Roll out an oatmeal pancake. Lay out on parchment paper.
Bake in the oven for 10 minutes. Turn the pancake over (don't be afraid to break it apart for convenience so you don't burn your hands). Bake for another 5-10 minutes.
Break the pancake into small pieces and add the chocolate/raisins. Eat cold or hot granola.
Calorie content (per 100 gr.) - 392 Kcal. Proteins / Fats / Carbohydrates - 10/8/67, including 14 gr. sugar, 5 gr. unsaturated fats.
7. Classic Acai Bowl dessert with banana
Ingredients per serving:
One and a half banana
100 gr. frozen acai puree
2 tsp grated coconut pulp
some almonds
1 handful of your favorite berries
50 ml. vegetable milk.
Cooking steps:
In a blender, blend one banana, vegetable milk and acai puree.
Pour the banana mixture into a bowl. Sprinkle almonds and coconut on top.
Arrange banana slices and berries in typical acai stripes.
Put the oats and cereals in a bowl, salt. Pour in the liquid mixture of puree and syrup (it should completely cover the dry ingredients). Stir.
Roll out an oatmeal pancake. Lay out on parchment paper.
Bake in the oven for 10 minutes. Turn the pancake over (don't be afraid to break it apart for convenience so you don't burn your hands). Bake for another 5-10 minutes.
Break the pancake into small pieces and add the chocolate/raisins. Eat cold or hot granola.
Calorie content - 290 kcal. Proteins / Fats / Carbohydrates - 6/18/25, including 2 gr. sugar, 13 gr. unsaturated fats.
8. Savory Avocado Rice Cakes
Ingredients per serving:
4 rice cakes
30 gr. light cheese
sun-dried tomatoes
Cucumber, olives
40 gr. avocado
Herbs, salt, pepper.
Cooking steps:
Brush rice cakes with cheese and fork-mashed avocado.
Top with the tomato, olives and cucumber filling.
The tortillas don't have much flavor, so sprinkle them generously with herbs, salt, and pepper.
Calorie content - 290 kcal. Proteins / Fats / Carbohydrates - 6/18/25, including 2 gr. sugar, 13 gr. unsaturated fats.
9. Vegetarian Banana Bread
Ingredients per serving:
100 gr. whole grain flour
20 gr. dark chocolate
50 ml. vegetable milk
1 tsp vinegar
30 gr. coconut oil
80 gr. dates
250 gr. banana
Baking powder
1 tsp cinnamon and the same amount of salt
1-2 tbsp. l. coconut sugar
50 gr. oats
50 gr. ground nuts.
Cooking steps:
Preheat the oven to 180 degrees.
Mix all dry ingredients in a bowl - cinnamon, salt, baking powder, coconut sugar, nuts, oats and flour.
Cut half a banana into pieces, mash the other half with a fork.
Cut washed dates. To make the bread juicy, like a cake, choose Mejul dates.
Melt the coconut oil in the oven.
Mix vegetable milk, vinegar, coconut oil, and mashed banana in a separate bowl.
Combine wet and dry ingredients in a baking dish. Don't mix them up. Top with dates, chocolate and banana slices.
Bake for half an hour. You can find out about the readiness of bread by piercing it with a knife - the dough should not stick to the blade.
Remove the dish from the oven, leave to cool at room temperature. You can store bread for two days, also without putting it in the refrigerator.
Calories per 100 gr. (approximately 2 slices) - 348 kcal. Proteins / Fats / Carbohydrates - 7/15/46, including 22 gr. sugar, 7 gr. unsaturated fats.
10. Light chocolate pudding (porridge)
Ingredients per serving:
1 banana
50 gr. oats
1 tsp cocoa powder
Optional, chocolate chips
250 ml. vegetable milk
some salt
cocoa beans.
Cooking steps:
Mash 75% banana with a fork.
Add to saucepan and combine oats, banana, salt, vegetable milk, cocoa powder, salt, cocoa beans.
Bring the mixture to a boil, stirring constantly, otherwise it will burn.
Lower the temperature. Stirring constantly, simmer the composition for another 5-10 minutes until the desired density.
Transfer the pudding to a plate. Add the remaining banana and chocolate chips.
Calorie content - 385 kcal. Proteins / Fats / Carbohydrates - 9/14/50, including 13 gr. sugar, 7 gr. unsaturated fats.