We know it too well: The festive season is in full swing, parties and dinner are lining up and colleagues and friends are bringing along the all-so-tempting cookies, mince pies and Christmas pudding. Fitness memberships are soon forgotten and we think it’s ok to stay in and eat all day. At the end of the day these are all Christmas rituals and they are so much fun with the company of family, great friends and a decorated tree. However with overindulgence a certain thing that will await us in the new year is endless hours in the gym and clawing back our healthy lifestyle.
But this year it’s all going to change. Here’s how to have a very merry Christmas whilst indulging in sweet and healthy treats. Our master coach Patrycja has showed us how to escape the vicious circle of sweet temptations and the subsequent distress of burning the calories. We were intrigued and invited Patrycja to host a Clean Baking session to show and prove that Christmas treats don’t need to be unhealthy to be delicious.
Patricya founded Fitness&Food and mentors clients who want to start or maintain a health-conscious and active lifestyle. She has specialised in food and fitness and has developed a great passion for healthy nutrition philosophy and has successfully changed diets and eating habits by customising plans individually to meet her client’s special dietary needs.
As a true food expert she not only showed us how to make simple, really tasty and healthy Christmas treats but has also delivered numerous tips and tricks about the effect food has on our body and soul. Intrigued?
Here is one: we learned that adding whole flaxseed actually has no effect: It is only when the seeds are shredded, they can be properly received and processed! The best way to shred chiaseeds for example is with a coffee grinder or a blender, or you can buy it in an already shredded form.
Patrycjas Christmas treats contained absolutely no industrially produced ingredients, and of course no industrial sugar. Instead unusual ingredients such as Goji berries, chia and flax seeds and coconut blossom sugar were used. Particularly surprising was the fact that the treats were really tasty and also pleasantly filling. Also as regards the time, the duration of all recipes comes to a maximum of 20 minutes. So there is plenty of time for Christmas shopping, exercising or relaxing with the loved ones.
Patrycja has shared 3 of her favourite recipes. So go ahead and try these at home, also great for hosting Christmas parties.
Orange cinnamon protein bars
What you need for 6 pieces
70 g ground almonds
1sp natural peanut butter or tahini
Honey or agave nectar 2sp
1sp Whey Protein, Vanilla
15g pea protein
1 tea sp cinnamon (or more if you like
2 tea sp orange peel
40g egg whites (or 1-2 pcs.)
1 / 2 sp coconut flour
– if you like Chocolate couverture (I like to use the sugar-free version)
What you need to do
- Super easy … just mix all the ingredients in a food processor or a mixing bowl
- Pour the whole in a greased (or lined with baking paper) pan
- Heat the whole at 170 ° C for about 20-35min
- Let everything cool down and cut the whole in bar slices
- If you want, now melt the chocolate in a water bath and dip the bar halfway into the chocolate – place everything in the refrigerator for a few minutes. 🙂
Macros per bar:
2g KHD (!!!)
10g fat (mainly from natural peanut butter)
What you need (for a 100g serving):
35g chocolate melted (I recommend sugar-free)
1 tea sp coconut oil
20g Whey Protein, Chocolate Flavour
2 sp highly de-oiled cocoa
100g almonds, natural
suggest some honey to sweeten the chocolate
What you need to do:
1. melt the chocolate in a water bath – also adding the coconut oil. Add honey if you want a sweeter variation.
2.Mix the whey protein with the cocoa and cinnamon in a bowl
3. Add all almonds into the melted chocolate and stir well, make sure all almonds are covered
4. Now that the chocolate coating is not fully dried, turn the almonds in the mix of whey-cocoa and cinnamon!
5. Finally put the whole in the refrigerator for about 15minutes so that the coating can fully dry and set.
Macros per almond:
Protein Nut cookies
What you need (for about 10 pcs.):
30g Whey Protein – best vanilla
2 sp natural peanut butter
30g pea protein
75ml milk – I always like to use almond or coconut milk but any other milk works well!
30 g ground almonds
What you need to do:
1.Mix all ingredients in a bowl to create a smooth dough – the consistency should be neither too sticky nor too dry. Now make small balls from the dough and place them on a piece of baking paper! TIP: I prefer to use my silicone baking mat – not one cookie is going to be stuck on it.
2. Press the balls with a spoon to make them more flat
3. Place the whole in the oven for about 5-10 minutes at 170 ° C
4. Let everything cool down and enjoy 🙂
Macros per cookie:
11g KHD (!!!)
8g fat (mainly from natural peanut butter)
Even more delicious and healthy recipes and numerous fitness tips can be found on Patrycjas site fitness and food!