CARAMEL SAUCE - VEGAN & (R) SUGAR FREE

I don't know what to say.. I searched around on the internet looking for a caramel sauce recipe 

(caramel is on my top list of cravings what can i say..)  I have tried with dates a couple of times but it always ends up bad. Then I found a recipe with coconut milk, and i just felt like I found my one and only. I changed the recipe a little and then this was created!
It literally taste like HEAVEN, I was shocked while I was cooking this and said to myself a couple of times ''this CAN'T be healthy, no, it can't be''. But yes it is and you seriously need to try this!  

Healthy caramel sauce:
(makes less than 1/2 cup so feel free to double the recipe)  



Ingredients: 
200 ml coconut milk (around 1 cup)
3 tbsp agave syrup 

1/2 tsb vanilla extrakt 

1 small pinch sea salt 

Method: Pour all your ingredients in a small sauce pan and put on medium-high heat. Stir well so the lumps from the coconut milk disappears and all ingredients are mixed. 

When it starts to boil just keep cooking your caramel, don't stir too much, it will take longer time for the sauce to become thick, stir occasionally. This can take up to 5-10 minutes so don't give up. 

When the sauce starts to become thick you will see it, it looks like caramel and if you drag with a spoon in the sauce pan you will see the 'ground' of it. 

Remove the heat and let the caramel cool of (still in the sauce pan) for some minutes before moving it to a jar.

Note: The caramel get's harder once cooled (perfect to bake with) so if you want it runny again heat it up in a microwave for some seconds! 

Healthy Hamburger.

Yesterday I decided to create a hamburger, a healthy one.
After the gym I always take something fast like quark, granola, peanut butter and berries,
yes easy and fast and it stops my sugar cravings. But yesterday I wanted to treat myself with both food and sweets. So here it is!

Gluten free, sugar free, healthy hamburgers! 
(makes 3 servings) 



Hamburger buns ingredients: 
1 cup (250g) quark
50g oat flour (1/3 cup) 
55g buckwheat flour (1/3 cup) (bovetemjöl)
2 tsp psyllium husk (2 tsk fiberhusk)
1 tsp baking powder
1/2 tbsp sesame seeds and 1/2 tbsp for topping 
1/2 tsp salt 
1 tsp oregano 
1/2 tsp onion powder
Some stevia drops (alternative) 

Method: Preheat oven to 200 C. 
Mix all ingredients (except the 1/2 tbsp sesame seeds for topping) in a bowl until everything is combined, the dough will be sticky. 
Shape 3 balls with your hands and place on a baking paper on a baking sheet. 
Press down the balls with your hands and make them as thick as you wish and then top with the 1/2 tbsp sesame seeds. 
Put in oven and bake for 15-20 minutes until golden brown. Let cool of on a wire rack. 





Hamburger dressing ingredients: 
2 tbsp quark or greek yoghurt
1/2 tbsp water
1 tsp olive oil
60g cucumber (about 3-4 inch (cm)) 
1/2 - 1 tsp black pepper
3/4 tsp onion powder
2 pinch sea salt
2-3 tbsp tomato puree
2-3 tbsp chopped yellow onion
1 chopped garlic clove  

Method: Mix quark with water and then add olive oil, pepper, onion powder, sea salt and tomato puree. When everything is well combined add coarsely chopped cucumber, coarsely chopped onion and the chopped garlic clove. Taste and if needed add more spices. Let stand in the fridge while you make the burgers. 





Burger/steak ingredients: 
200-230g 10% fat ground beef (nötfärs) 
1/4 cup chopped parsley (1/2 dl hackad persilja) 
1 garlic clove
1/2 tsp salt 
1/2 tsp black pepper 
1 egg

Method: Chop the parsley coarsely.
Mix with the ground beef in a bowl and add the chopped garlic clove, salt and black pepper.
Mix with a fork and make sure everything is well combined. Add the egg and mix well.
Soak your hands with some water and create 3 balls, flatten with your hands and fry in a pan on medium/high heat, greased with eg coconut oil.
Make sure the burgers is cooked through before you serve!


Fill with eg salad leaves, tomatoes, onion, mashed avocado, cheese, tomato puree as ketchup.
Enjoy! 

It's Peanut Butter Jelly Time!

Peanut Butter Jelly Pancake stack 

Ingredients:
1 banana (around 100g)
2 egg whites
1 tbsp coconut flour
2 tbsp oat flour
2 tbsp whole wheat flour
2 tbsp almond milk
1 tsp coconut sugar
0.7 tsp baking soda
1 tbsp pb2 (or regular peanut butter but then the calories don't match)


Method: Mash the banana with a fork then add all ingredients except the egg whites, pbs and milk.
Beat the egg whites in a separate bowl with a electric handmixer until fluffy (around 1-2 minutes) 

Carefully pour in the egg whites in the bowl with the other ingredients and fold carefully with a spoon until all ingredients are mixed (don't stir too rough that will destroy the fluffyness) Add pb2 and almond milk and stir. 
Put the batter on a pan greased with coconut oil on low-medium heat and flip.

Build a stack and create 2 layers with regular sugar free peanut butter and 2 layers with Sugar free raspberry jam (click on the link to come to the recipe for the jam) If you don't care about the calories just add more jam and peanut butter, yum!

I used 2 tbsp peanut butter (around 200kcal) and 2 tbsp sugar free jam.
Calories for just the pancakes: 297 calories.

4 Ingredient Sugar Free (Thick) Raspberry Jam

I don't know why my cravings becomes weirder and weirder but yesterday I craved... jam? 

Haha, yes. I got this brilliant idea that I should make 

a peanut butter jelly pancake stack for breakfast and for that I had to make some jam, 

so I came out with this one! 

A quick, healthy, sugar free raspberry jam!
Even my mom liked this one (and she is hard to impress).. 

Sugar Free Raspberry Jam

Ingredients for 1/2 cup (1dl) jam:
1 cup frozen raspberries -105g

1 tbsp honey (or agave/maple) - around 20g

1 and 1/2 tbsp chia seeds - 7,5g

10 vanilla extract drops 

Method: 

Put the raspberries and honey in a pot on medium heat. 

As the raspberries start to melt more and more mash the berries with a fork.

Reduce the heat to low and mash the raspberries so their isn't any lumbs left. 

Stir for about 5 minutes (still on low heat) before you add vanilla extract and chia seeds. 

Stir well so their is no dry seeds on the surface, stir for at least 2 minutes. 

Pour the jam into a glass jar and let cool of for 10 minutes before move it to the fridge.
For best taste, let it stand in the fridge over the night!