Dates and blueberries healthy cookie

Who doesn't love cookies?

And who doesn't love healthy ones ?

Lately, I have been craving cookies so much!
Yesterday night I decided to freeze the rest of my blueberries sauce because I felt that this could be usefull....And I was right!

Here is my recipe:

What you need:     for approx 4 cookies

• 1/2 cup yogurt ( soy,greek..)
• 1/3 cup fresh or frozen blueberries 
• 2 cups mixed organic dates ( I actually bought in an organic store already mixed, so here take the stones away and mix in a blender or with a hand mixer)
• 4 pecans

How to:

1. Mix all the blueberries and 1/3 cup yogurt in a blender or with a hand mixer and separate the blueberries sauce in 4 muffins tins ( just fill 1/4 of each with the sauce ).Choose muffins tins where you can easily turn your sauce out. Freeze overnight.
2. Considering your sauce is frozen,turn the little frozen "bottom muffins" out on a plate 
3. Cut the date paste in 8 little and thin rounds  ( same size than your frozen blueberries "bottom muffins "sauce) 
4. Place 1 date round then one of the frozen blueberries sauce over, a date round again
5. Use the rest of the yogurt (1/4 cup for the 4 cookies ) to putt on top of the cookies
6. Add 1 pecan in each

How to eat it ;) :

               

Wait 5-10 minutes so the blueberries sauce melted just enough to feel it half frozen-half melted in your mouth and it's the perfect combo !!!!

Oat bran Quest Bar & bluberries cake

Hello !!!

I have a new healthy recipe for you!
Again,very quick and easy....
This recipe can be a breakfast OR a pre/post  workout! It contains only healthy ingredients with a special guest : let me introduce you to the" chocolate brownie" QUEST BAR  !!!
Quest Bar are protein bar and come in many flavor, you may have heard of them before,but do you really know how specially healthy are those protein bar?
Have a look on this facts:

• NO sugar used                                            
• Gluten free
• Soy free
• Glycerine free
• Junk ingredients free
• ONLY 4-6g non fiber carbs

So how do they make them good? Because they use healthy and "smart" ingredients as:

• Whey protein isolate
• Milk protein isolate     both are very high quality protein 
• IMO fiber,which is a 100% natural fiber
• Natural almond and peanut butter
• Naturals nuts (peanuts,almonds and cashews)
• Sea salt and natural flavor
• Lo Han Guo
• Stevia      both are natural sweeteners from differents plants
• Erythritol, a sugar alcohol very different from the other by not upseting the stomach.*
• Sucralose,used in microscopic amount,is one of the best artificial sweetener available.

*sugar alcohol: (def from "sparkpeople.com)
 The term “sugar alcohol” is very misleading. Sugar alcohols get their name from their unique chemical structure, which resembles both sugar and alcohol. But they're neither sugars nor alcohols. In fact, sugar alcohols are a type of carbohydrate that sweetens foods, but with half the calories of sugar. There are several specific types of sugar alcohols (usually ending with the letters "-ol"). When reading a food label, the following ingredients are actually sugar alcohols:

• Erythritol                                                          
• Hydrogenated starch hydrolysates
• Isomalt
• Lactitol
• Maltitol
• Mannitol
• Sorbitol



perfect !!!

• Xylito

Quest Bar is high in protein and in fiber,low in carbs and doesn't have trans fat....PLUS can you believe it? IT TASTES GOOD!!!! YES! You have a large choice of flavor so everybody can find his favorite!
My favorite are the "chocolate brownie",the "cashew and coconut" ((obviously =) ),and the" apple pie"....

I have tried many protein bars and I was always disappointed about something in each of them: too much carbohydrate or sugar,unprononcable ingredients,too much trans fat... I seriously found the one I needed with Quest Bar...

Let me show you the nutritions fact of the "chocolate brownie" Quest Bar:

• calories =170cal
• protéines = 20g
• fat = -------> saturated fat: 1g and trans fat : 0g
• carbohydrate = 24g   ----> dietary fiber: 19g  and  sugar : 1g

                             


Isn't it awsome??
                                                         

Now,let's talk price....kind of important too...

• 12 bars for 24.99$ make them at only -->2.08 $ each...wich is very CHEAP!!!!  

To sum this up,Quest Bar =

• High quality ingredients                                        
• High in protein,fiber
• Low in carboydrate and sugar
• Cheap
• Tasty

This is when I want to ask you : what else? ;)

Now I talked to you about a new recipe......Here it is:

What you need:

• 2 egg whites
• 1 banana
• 1 Tbsp almonds
•  1 "chocolate brownie" Quest Bar
• 1/4 cup oat bran
• 1/3 cup soy or almond milk
• 1/2 cup frozen or fresh blueberries
• 1 cup yogurt of your choice ( I used organic plain soy but greeck is fine too)
• 1 Tbsp shredded coconut

How To:

1. In a bowl,putt the oat bran,the egg whites and the milk and mix well with a fork
2. putt the mixture in a tin or in a tupperware of the shape you want for your cake, and microwave it for 2 mins at max intensity,then leave it cool down on the side
3. in a blender mix tthe blueberries and  3/4 of the yogurt
4. in a water-bath ( double boiler) putt the Quest Bar to make it soft ( don't let it melt!!) and then roll it in your palms and give it a "toast shape"
5. cutt your cake in two pieces and on the bottom piece putt the rest of the yogurt and almost all of the blueberries sauce inside like a sandwich
6. putt the top side of the sandwich  on the bottom one and add the Quest bar on top
7. use the rest of the blueberries sauce around your cake like you want 
8. cutt the banana in pieces and place them around your cake too with the almonds on top of them,keep one for the top of your cake ;)
9. sprinkle with the shredded coconut!

ENJOY!!!! 


Last thing!If you want to have more info and to order the Quest Bar,check out their website:

www.questproteinbar.com

-You can also find them on :

www.bodybuilding.com

have a great day fit friends!!

Love <3 to you all!

Protein "marbré cake

hello everyHEALTHYlovers  !!

Sorry! It'has been a while since I haven't wrote anything on my blog!!
I really need to give it a priority!

I am really juggling with my 2 jobs,my study,sports,family,boyfriend,sleeping,cooking....but we all are,aren't we?It's just organization......!Yes,we have to get our butt off the couch and turn off the TV : this is WILLPOWER and also DISCIPLINE  but you gotta kown what you want right?TV and couch is good but in parsimony.... =)

However,if I am a little bit late on uploading new post on my blog you can still follow me on facebook at "Clotilde Chaumet" and on Instagram at @clotilde_chaumet I am always up to the date on them.....

SO !I have a nice recipe for you today and as always it is an easy one!!!!
I love to make healthy cakes and just trhow everything I like in a big bowl,mix and heat in the oven.....It is this easy...


WHAT YOU NEED:

• 4 egg whites
• 2 whole eggs
• 2 scoops and a half of vanilla whey protein powder, I used one from "Optimum Nutrition "
• 3 scoops organic corn flour
•  1/2 Tbsp baking powder
• 1 banana cutted in smalls round pieces
• 1 organic 70% cocoa dark chocolate bar (you can use less or more,it's just for the "marbré" effect but I feel that 1 bar is good)
• 3 tsp organic peanut butter
• 3 scoops soy milk
• a few cashews to decorate the top
• 1 cup organic applesauce (little less)

HOW TO:

1. Hit the whole chocolate bar in water-bath until it melts completetely 
2. preheat your oven at max intensity ( 200 °c) for 20 mins
3. in a big bowl,break the 6 eggs and only keep 2 yolks
4. add the milk
5. add the flour
6. add the protein
7. add the baking powder
8. mix well with a fork
9. add the peanut butter
10. add the applesauce
11. mix well with the fork
12. in a cake pan,pour 1/3 of  the mixture
13. pour some melted chocolate in the same cake pan 
14. do the same a couple of time : mixture then chocolate....
15. add the cashews on top
16. cook in the oven at max intensity for 30 minutes and check at 20 minutes how he is doing.....I guess all the oven don't have same intensity....

NOTES:

-one thing about the chocolate bar: i chose 70% cocoa but you can take whichever you want... I just don't consider dark chocolate healthy under 70% cocoa....This is me,you can take milk chocolate,white chocolate or under 70 % cocoa,I am sure they will be delicious but it isn't just healthy in my oponion...as a cheat meal yes for sure but already 70% cocoa isn't very hight and 80 or 90% would be very good too and more healthy....I just tried to make my cake eatable for my family ( my mom wouldn't eat it over 70% cocoa),also,I have fat to loose so i would have used higher pourcentage if it was just for me because le more your bar has cocoa the less the bar will have butter,sugar or oils in it....so the better it is when you try to loose!If you are on a kind of steady place with your physique and that you aren't trying to loose fat you don't really have to have more than 70% cocoa in your bar....

-I used " scoops " in my mesures it actually is the scoop you get in the protein powder box, mine was 30 grammes.I really like to use it as a mesure tool because it's "international" ( yes we rarelly use "cups" in France!!)   =) and if you don't have It's 30 grammes as I said! But Logically if you do this recipe you have protein powder so you have a scoop! =) Also,it's very simple to mesure and it's less dishes to wash at the end!

Enjoy it with natural peanut butter,almond butter,yogurt,honey on it....bring a piece on the go in a bag,microwave it with a QuestBar on it...etc.....Whatever you want!!!
 It's great for pre or post workout too!!!!
 

ENJOY !!!

Cookies & cream Casein flan super easy and light!! Flan à la casein goût cookies & cream super facile et super léger!

Casein powder is a slow digestive protein usually use before bed....In addition to be a good muscles refuel while you sleep,it is like having a tasty dessert before bed and this is quite nice.... ;)

There is many way to have your casein....but here is a recipe I invented because I wanted to make something consistency whit the casein but still very light....and here it came: a flan! 

What you need:  

• 6 egg whites
• 3 scoops of cookies and cream casein ( mine is from Optimum Nutrition)
• 2 cups of soy or almond milk
• 1 Tbsp cinnamon
• 1 banana ( optional,I didn't use it but if you want some carbs it would be a good source to put in the flan)

How to:

1. Preheat your oven at max intensity for 10 minutes
2. break the eggs to keep the whites and put them in a bowl
3. add the milk,mix with a fork
4. add the casein,mix well with a fork
5. add the cinnamon ,mix
6. add the banana if you choose to have one...
7. pour the mix into a cake pan
8. put it into the oven for 20 minutes at max intensity ( check it with a knife,put the knife in the cake to see if it's not liquid anymore....)
9. when it's ready,let it cool down and put in the fridge for about an hour 
10. add some Peanut butter or almond butter on it or not ;) any way enjoy it!!! 

                           

ENJOY!

La poudre de caséine est une protéine à digestion lente qui se prend généralement avant de se coucher...En plus de nourrire les muscles pendant le sommeil,c'est un désert très bon et c'est toujours agréable avant d'aller au lit tout en sachant que c'est bon pour le corps et super light! 

Il y a plusieurs façon de "cuisiner" la caséine...Et voici une recette que j'ai inventé en me disant que j'avais envie de quelque chose de consistant avec la caséine tout en restant très léger et un flan me semblait être une bonne idée! 

Ingrédients:

• 6 blancs d'oeufs
• 3 doses de caséine goût "cookie & cream" ( la marque que j'utilise est Optimum Nutrition)
• 50 cl lait d'amande ou de soja
• 1 cuillère à soupe de cannelle
• 1 banane ( optionnelle, je n'en ai pas utilisé mais si vous voulez rajouter du bon sucre à vôtre flan,la banane est une bonne alternative)

Etapes:

1. Préchauffez vôtre four à intensité maximum pendant 10 minutes
2. cassez les oeufs pour garder les blancs dans un bol
3. ajoutez le lait,mélanger avec une fourchette
4. ajoutez la caséine,mélangez avec une fourchette
5. ajoutez la cannelle,mélangez
6. ajoutez la banane si vous avez choisis d'en utiliser une
7. versez la mixture dans une moule à cake
8. chauffer au four pendant 2à minutes à intensité maximum ( vérifiez en mettant la pointe du couteau dans le gâteau pour vérifier qu'il n'est plus liquide)
9. une fois cuit,laisser refroidir le gâteau et mettez le 1h au réfrigérateur 
10. servez avec une cuillère à café de beurre de cacahuète naturel...ou pas! 

BON APETIT !

Super-easy eggs muffins Muffins aux oeufs super-facile

Helowww food lovers,I have for you today a very easy recipe with eggs as the main ingredient.....
Eggs are a great protein source and they aren't expensive....I recommend organics or free-range eggs for the quality and the taste but you know sometime the budget is tiny so I won't lie to you,even if I love organic food,I can't afford to buy everything organic all the time.....
Something else you need to know about eggs is that there is cholesterol in the yolk....I love the yolk but I don't eat more than 3 or 4 a week,sometimes less....So what do I do with the yolk?I keep some to make me natural hair mask ( with olive oil and lemon juice) but I throw all the rest away....and I eat around 20 to 25 egg whites a week....yes you have heard me right:20 to 25 (!) a week....So It makes 20 yolks to the garbage...I hate to waste food and this is also why I buy the cheaper  eggs....

SO,here is my recipe:eggs muffins

what you need:                                                        

• 2 whole eggs
• 4 egg whites
• 2 slices ham
• 1 full hand chopped green onion
• 1/2 tsp sea salt
• 1/2 tsp pepper
• 1/2 tsp green tabasco ( optional)

how to:

1. break the eggs in a bowl and mix with a fork
2. cut the ham slices in pieces and add them to the eggs
3. add the chopped green onion
4. add the sea salt,pepper and tabasco
5. mix with a fork 
6. putt the mix in muffins tins
7. heat in the microwave at max intensity ( mine in 850 w) for 6 minutes....

ENJOY! 

   

   

Bonjour les amoureux de la nourriture !J'ai pour vous aujourd'hui une recette très simple avec les oeufs comme ingrédients principal....Les oeufs sont une très bonne source de protéine et ils ne coûtent pas cher....Je recommande les oeufs biologiques ou élevés en pleins air mais je sais que des fois nôtre budget est plutôt serré,alors je ne vais pas vous mentir,même si je préfère les produits biologiques,pour la qualité et pour le goût,je n'achètes pas que du bio tout le temps....

Autre chose que vous devez savoir sur les oeufs et que les jaunes contiennent du cholestérol et qu'il vaut mieux donc ne pas trop en manger....J'adore pourtant les jaunes d'oeufs mais je n'en mange pas plue de 3 à 4 par semaine,des fois moins.....Alors qu'est ce qu'on fait du jaune?Et bien j'en utilise certains pour me faire des masques capillaires naturels ( avec de l'huile d'olive et du jus de citron) et je jette les autres...Je déteste jeter mais comme il se trouve que je mange 20 à 25 blancs d'oeuf, oui vous avez bien lu,20 à 25 blancs d'oeuf (!) je n'ai pas d'autres utilisation pour les jaunes...c'est aussi pour cela que je n'ai pas de regret d'acheter mes oeufs au 1er prix:car je jete les jaunes d'oeufs....

Voici la recette: muffins aux oeufs

ingrédients

• 2 oeufs
• 6 blancs d'oeuf
• 2 tranches de jambon
• 1 poignée d'onions vert coupé en rondelle
• 1/2 cuillère à café de sel de mer
• 1/2 cuillère à café de poivre
• 1/2 cuillère à café de tabasco ( optionnelle)

Etapes:

1. cassez les oeufs dans un bol et mélangez avec une fourchette
2. coupez les tranches de de jambon et mélangez avec les oeufs
3. ajoutez les onions en rondelles
4. ajoutez le sel,le poivre et le tabasco 
5. mélangez avec une fourchette
6. mettez la mixture dans des moules à muffins 
7. faites chauffer 6 minutes au micro-ondes à intensité maximum ( le miens est à 850 w max)

BON APETIT!!

Quick,healthy and powerful snack

I eat 5 to 7 times a day smalls meals...this is why the recipes's portions are smalls.....I will do an article about this soon.....meanwhile,I share with you this healthy very easy recipe  that is great to have as a breakfast or as a pre/post workout snack with egg whites on the side or a protein shake....  ;)


What you need:

• 1/4 cantaloupe
• 1/4 oat flakes (I used a muesli mix which was oat flakes and dried raisins)
• 1 tsp almond butter
• 1 tsp peanut butter 
• 1 tbsp soy yogurt ( or greek yogurt)
• 1 tsp honey
• 5 almonds ( ok there is more on the pic => )
• 5 cashews 
• 1 tsp flaxseed

How to:

Just putt everything in a bowl and mix with your spoon before eating it !

ENJOY!

Je mange 5 à 7 petits repas par jour....c'est pour cela que les portions de mes recettes sont assez petites....Je ferai un article concernant ce sujet bientôt....En attendant, je vous propose ce "snack" très sain et très facile à faire qui peut être un petit déjeuner ou le pré/post entrainement snack avec des blancs d'oeufs à côté ou un shake protéiné....

Ingrédients:

• une portion de melon de la taille de la moitié de vôtre paume de vôtre main ( si vous n'avez pas de "cups " pour mesurer)
• une portion de flocons d'avoine de la taille de la moitié de la paume de vôtre main ( j'ai utilisé un muelsi de flocons d'avoines mélangés avec des raisins secs)
• 1 c. à café de beurre d'amande
• 1c.à café de beurre de cacahuète
• 1c.à soupe de yaourt au soja ( ou autre que soja,personnellement j'aime le goût du yaourt au soja)
• 1c.à café de miel
• 5 amandes ( ok sur la photo il y en a plus! =>)
• 5 noix de cajou
• 1 c.à café de graines de lin

Mettez tous les ingrédients dans un bol et mélangez avec vôtre cuillère avant de manger! 

BON APPETIT !

Some pics from last week at the gym where my boyfriend and I go climbing indoor...it's a very nice place where you have a big space for  bouldering,and also a gym with machines,free weights and cardio machines....

Zucchinis Zoup! Soupe de courgettes

                       Fall is definitely here and I can already feel winter 's wind.....So what's better than a good,warm,healthy and tasty soup?

Plus,veggies have so much benefits !Have a look at zucchinis benefits:

-low in calories

-help digestion

- contain potassium who helps to maintain blood sugar low

-help to lower cholesterol

-contain magnesium who helps preventing heart attack

-contain manganese,nutrient helping to metabolize proteins and carbohydrates

-contain vitamins C and A who are antioxidants and anti-inflammatory agents

-etc.....

 If you want to enjoy this zucchinis soup,here is the recipe : 

What you need: (this will make you a big plate )

• 7 fresh zucchinis
• 1 tbsp chili powder
• 1 tbsp pepper
• 1 tbsp sea salt
• 2 tbsp nutmeg
• 1 cup almond milk
• 1 tbsp grilled sesame seeds 

 How to:

1. cut in whatever way ( in two or more pieces) your zucchinis and putt them in a pressure cooker with 2 glasses of water;if you don't have a pressure cooker just cook them so they are steam and well cooked.
2. blend them with a hand blender
3. add all the spices,sea salt and milk (keep a bit of chili powder)
4. blend again
5. poor in a bowl the portion you want and add the sesame seeds and a little piece of chili powder....

ENJOY ! 

add the milk and the spices

ajoutez le lait et les épices

eat green!!!

mangez vert!!!!

L'automne est là,et je peux déjà sentir le vent d'hiver qui arrive à grands pas! Et quoi de meilleur qu'une bonne,saine,chaude soupe quand il fait froid?Les légumes apportent tellement de bénéfices pour la santé! Voici ceux,entre autres, des courgettes:

-pauvres en calories

-aident la digestion

-contiennent du potassium qui aide à garder le niveau de sucre dans le sang bas

-aident à baisser le taux de cholestérol

-contiennent du magnésium qui aide à prévenir des attaques cardiaques 

-contiennent du manganèse,nutriment qui aide au métabolisme des protéines et des sucres lents

-contiennent des vitamines C et A,qui sont des agents antioxidants et anti-inflammatoires

-etc...

Si vous voulez profitez de tous ces bénéfices,voici la recette:( pour un gros plat)

• 7 courgettes fraiches 
• 1 cuillère à soupe de poudre de chili
• 1 cuillère à soupe de poivre
• 1 cuillère à soupe de sel de mer
• 1 cuillère à soupe de muscade en poudre
• 1 cuillère à soupe de graines de sésame grillé
• 240 ml lait d'amande

Etapes:

1. couper en 2 ou plus ( pas d'importance,il faut juste les couper un peu pour qu'elles cuisent bien)les courgettes,mettez les dans une cocotte minute avec 2 verres d'eau et faites cuire 6 minutes à partir du moment ou le "bouchon" de la cocotte tourne;si vous  avez pas,cuisez les courgettes à la vapeur jusqu'à ce qu'elle soient bien cuites
2. mixer les courgettes avec un pied mixer
3. ajouter les épices,le lait et le sel de mer ( garder un peu de poudre de chili )
4. mixer encore
5. verser la quantité voulue dans un bol et rajoutez les graines de sésame et le reste de la poudre de chili sur le dessus.....

Bon appétit!