Tag Archives: Raspberries

Whole30 day 10-14 done.. still going strong :) New simple yummy recipe up!!!

Wow 2 weeks of my whole 30 has already passed and i am still going strong. It feels great to be eating clean, however i do miss having some paleo treats. So for my birthday coming up next month I will make a paleo party for my family and friends. I can’t wait 🙂

Went out dancing to a salsa club saturday with a few friends and it was fun, i am not used to wear heels anymore so my feet were killing me after a few hours hahaha. I love wearing heels so I guess I need to try to wear them more 😀 I must have missed the memo about it being a black/ white party. Almost every person in the club had a black or white top on hahaha. Oh and you can’t go out without taking the mandatory bathroom picture 😀

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Day 10

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  • Breakfast: Spinach superfood coconut omelette
  • Lunch: Salad
  • Dinner: Parsnip, carrot, turnip mash with beef patties, lingonberries
  • Evening snack: Berry smoothie topped with buckwheat flakes, sunflower seeds, shredded coconut and walnuts

Day 11

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  • Breakfast: Smoothie with 2 eggs
  • Lunch: Baked sweet potato with lemon dill butter oven baked salmon and salad
  • Snack: Banana and 1 egg
  • Dinner: Was not hungry so I had some smoothie

Day 12

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  • Breakfast: Scrambled eggs, sandwich turkey, sauteed spinach and 1/2 ruby grapefruit
  • Lunch: Oven baked sweet potato, meat sause and a salad
  • Dinner: Ate out had a salad

Day 13

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  • Breakfast: Avocado berry yogurt
  • Lunch: Ate out had a salad
  • Dinner: Sweet potato fries,  pork chop with garlic parsley butter and bearnaise sauce

Day 14

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  • Breakfast: Avocado berry yogurt
  • Lunch: Parsnip, carrot, turnip mash with pork chops lingonberry and salad
  • Dinner: Scrambled eggs, sandwich turkey, sauteed spinach and 1/2 ruby grapefruit
  • Snack: Yummy tropical nice cream

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Recipe: Avocado berry yogurt

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  • 1 banana
  • 1 avocado
  • 1 cup blueberries and raspberries
  • 1 tbsp coconut oil

Blend and enjoy with toppings of your choice 🙂

 

 

I’m embarking on a 30 day paleoish cleaneating challenge…today is day 2 :-) and a smoothie recipe!!

Hi i have been slipping for some time now. I have been eating to much of foods my body does not agree with. Like dairy (mainly cheese), sugar (in sweets, coffiee drinks, icecream etc.), processed food (chips, fries, etc.), even some gluten though extremely small amounts. And my body have been telling me to stop but i have ignored it. Now it is time to stop and get back on track eating in a way my body deserve. And for me to do that i need to challenge myself, i stay on track when i do. It is also a great way to kick start change and creating good habits.

My 30 day challenge will consist of paleo food, vegetarian food and raw food. That’s why i called it a paleoish clean eating challenge. And as always preparing and planning is the key to stay on track. Yesterday on day 1 i ate a delicious smoothie with eggs for breakfast, recipe below. For lunch i met up with a friend and had a salad topped with shrimp, snack was the same as my morning smoothie. For dinner i had salmon with oven baked sweetpotato.

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Yummylisious smoothie recipe:

  • 1 banana
  • 1/2 avocado
  • hand full spinach
  • 1 cup blackberry, raspberry, blueberry (i used frozen)
  • 1/2 cup strawberry (used fresh)
  • 1/2 cup coconut milk
  • 1 small knob ginger
  • 1 tsp green superfood mix (chlorella, wheatgrass, ginger)
  • 3/4 cup water

Blend and enjoy!!!!! For the part i saved for my afternoon snack i added 1 tbsp chiaseeds so it would be more creamy.

Moist Blueberry Banana Mug Cake and Raspberry Mango Smoothie

It’s been a minute since i posted something, been very busy and focusing on other parts of my life 🙂 I saw a picture on insta gram this morning of a mug cake with blueberries. No recipe attatched to it. But it made me go OMG i want this for breakfast today. So I made this super moist blueberry banana mug cake. WOW sooooooooo good. Yummy yummy yummy. I have tried different recipes and they have always ended up dry, but this one is ooey gooey 😀 For breakfast it was a little too sweet for me, my blood sugars spiked hahaha. So note to self next time I will leave out the sweetners.

I am still doing my dmotiv8tor challenge, yesterday I completed week 8. I am a little behind because I have been sick on and off. But I am determined to finish it, it will just take a few weeks longer then planned 🙂 I am so sore from yesterdays workout 🙂 I did day 5 legs and day 6 back before I went to work. So today will be a rest day.

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So to the good stuff my breakfast 😀

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 Moist Blueberry Banana Paleo Mug Cake 

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Recipe:

  • 1/2 banana (mashed)
  • 1 tbs date syrup or any sweetner of your choice
  • 1 tsp coconut oil melted
  • 1 egg
  • 2 tbs almond flour
  • 1 tbs buckwheat flour
  • 1/2 tsp baking powder
  • 1/4 tsp real vanilla powder
  • 1/4 cup blueberry i used frozen

Blend all wet ingredients then add the dry ingredients. Blend well finally add the blueberries. Use a microvave safe cup. Heat for 2-3 minutes.

Raspberry Mango Smoothie

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Recipe:

  • 1 cup equal parts raspberry and mango
  • 2 tbs coconut Milk
  • 1/2 cup water
  • 1 tsp crushed flaxs eeds
  • 1 tsp chia seeds

Blend in a mixer and enjoy!

Swedish

Det har varit ett tag sedan jag skrev nĂ„got, varit vĂ€ldigt upptagen och fokusera pĂ„ andra delar av mitt liv 🙂 Jag sĂ„g en bild pĂ„ Insta Gram i morse av en muggkaka med blĂ„bĂ€r. Inget recept fanns till den. Men det fick mig att gĂ„ OMG jag vill ha det hĂ€r till frukost idag. SĂ„ jag gjorde en super saftig blĂ„bĂ€r banan muggkaka. WOW sooooooooo goood. Yummy yummy yummy. Jag har provat olika recept och de har alltid blivigt torra, men den hĂ€r Ă€r ooey gooey 😀 Till frukost det var lite för söt för mig, mitt blodsocker steg ganska mycket hahaha. SĂ„ nĂ€sta gĂ„ng kommer jag inte anvĂ€nda sötningsmedel.

Jag gör fortfarande min dmotiv8tor utmaning, igĂ„r jag avslutade vecka 8. Jag ligger lite efter eftersom jag har varit sjuk till och frĂ„n. Men jag Ă€r fast besluten att avsluta denna utmaning, det kommer bara ta nĂ„gra veckor lĂ€ngre Ă€n planerat 🙂 Jag har trĂ€ningsvĂ€rk frĂ„n gĂ„rdagens trĂ€ning 🙂 Jag gjorde dag 5 ben och dag 6 rygg innan jag gick till jobbet. SĂ„ idag blir en vilodag.

Saftig BlÄbÀr Banan Paleo Muggkaka

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Recept:

  • 1/2 banan (mosad)
  • 1 msk datum sirap eller nĂ„gon sweetner valfri
  • 1 tsk kokosolja smĂ€lt
  • 1 Ă€gg
  • 2 msk mandelmjöl
  • 1 msk bovetemjöl
  • 1/2 tsk bakpulver
  • 1/4 tsk Ă€kta vanilj pulver
  • 1/2 dl blĂ„bĂ€r jag anvĂ€nde frysta

Blanda alla vÄta ingredienser tillsÀtt sedan de torra ingredienserna. Blanda vÀl sen lÀgg i blÄbÀren. AnvÀnd en mikrovÄg sÀker mugg. VÀrme i 2-3 minuter.

Hallon Mango smoothie

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Recept:

  • 1 kopp lika delar hallon och mango
  • 2 msk kokosmjölk
  • 1 dl vatten
  • 1 tsk krossade linfrön
  • 1 tsk chia frön

Blanda i en mixer och njut!

Day 4 Weeks 3 & Whole30 Day 25 Done! Bliss balls recipe!!!!!!

Had a great day today. Worked out in the morning LEG day..felt like jello after hahaha. I had more energy then monday but I was still low. Didn’t sleep very good..yup sleep is as important as proper diet. So tonight I am going to bed early. I know it is saturday but I am tired hihihi. And I have a lot to do tomorrow 🙂

OOOMMMGGGG i just made my best bliss balls yet….sooooooooooooooooo delicious. It was hard not to eat them all hahaha. Drooling… yummy in my tymmy hahahaha. My step dad who usually don’t like the paleo fied goods liked it. So I am on to something here 😀 Recipe below!!!

Day 4 Week 3 is Leg Day:

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  • Leg Extensions: 15kg x 12, 20kg x 12, 15kg x 12
  • Wide Stance Barbell Squat: 15kg x 12, 13kg x 12, 10kg x 12
  • Barbell Lunge: 10kg x 12, 52.kg x 24, 5kg x 20 ( half for each leg)
  • Kettlebell One-legged Deadlift: 4kg x 24 x 3 (half for each leg)
  • Seated Leg Curls: 15kg x 12, 20kg x 12, 20kg x 12
  • Seated Calf Raise: 15kg x 20, 20kg x 15, 25kg x 20
  • Standing Calf Raise: 15kg x 12, 15kg x 12, 15kg x 15

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Whole30 Day 25 Done!

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  • Pre-Workout Breakfast – 2 Eggs, bacon, blod orange, avocado wopped with cashew and almonds
  • Post-Workout Lunch (Had to leave fast after): 3 Scrambled eggs, Lamb salami, bone broth and a huge green choco raz smoothie (Recipe below)
  • Dinner: Huge Tuna salad from Vapiano
  • Evening Snack: Super Chocolate hazel bliss balls, kale chips and kombucha strawberry & mint (the kombucha was really good).

Super Chocolate Hazel Bliss Balls:

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  • 8 dates
  • 1 tbsp sunflower seeds
  • 2 tbsp hazelnut flour
  • 1/4 cup chashews
  • 3 tbsp cacao
  • 1-2 tsp green superfood
  • 2 tbsp almond butter
  • 1 tbsp cacao nibs
  • 1 tbsp coconut milk

Blend togehter in a mixer. If it is too dry add more coconut milk, if it is too sticky add more hazelnut flour. Put in the fridge for an hour before making balls and roling in shredded coconut. This is super duper uber delicious.

Green Choco Raz Smoothie:

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  • 1 banana
  • 1/2 avocado
  • 1/2 can coconut milk
  • Hand full of spinach
  • 1/2 cup frozen raspberries
  • 2 tbsp almonds
  • 1 tbsp raw cacao
  • 2 tsp green superfood
  • 1 tbsp flaxseeds

Blend pour in a bowl, I topped with coconut chips and chiaseeds 😀

Week 3 Day 1 Hard, Whole30 day 22 finished!

Hello…. Today day 1 week 3 was really tough at the gym. I was motivated but had no energy at all. It was super hard to get through the workout, and I had to cut it short to go to work. But wow it was difficult to do without energy. I think it is due to me not eating enough food (calory intake) though I feel like all i do is eat hahahahaha and started to workout. So I need to eat more nutrient dense food. This is all a learning process and it is amazing to go through every step of it. Life is more about the journey, and a little less about the destination. Having goals are fantastic and a must in life, but the small steps on the way is what will take you there 😀

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Week 3 added another day to my workout program, it went from 4 to 5 days. I didn’t even realise it when I chose it. And in 2 weeks there will be 6 days a week for the remaining of the 8 weeks. Wow I went from barely working out to 4 now 5 and soon 6 PHEW hahaha CRAZY!!!!!!! But I am excited to see the outcome and to get stronger fitter 😀 😀 😀

Day 1 Week 3 Leg day!!!

  • Leg Extensions: 10kg x 12, 10kg x 12, 15kg x 12
  • Wide Stance Barbell Squat: 15kg x 12, 10kg x 12, 10kg x 12
  • Barbell Lunge: 5kg x 18, 5kg x 12, 5kg x 12
  • Kettlebell One-legged Deadlift: 6kg x 20, 6kg x 12
  • Seated Leg Curls: 15kg x 12 x 3

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Whole30 Day 22 Done!

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  • Pre-Workout Breakfast: Left over Coconut salmon shrimp pasta sauteed with spinach, 2 eggs and a green smoothie
  • Post-Workout Lunch: Pan fried Sweet potato madallions, pan fried zucchini and minute stake
  • Snack not in picture: Coco Raspberry Smoothie, blood orange and an apple
  • Late Dinner: Shredded pan fried Sweetpotato, saussage links, scrambled eggs, sauerkraut and a salad.

Need to eat more hahaha wowza!!!

Good night

Swedish:

Hej …. Idag, dag 1 vecka 3 var riktigt tufft pĂ„ gymmet. Jag var motiverad, men hade ingen energi alls. Det var super svĂ„rt att köra igenom trĂ€ningen, och jag var tvungen att kapa det kort för att gĂ„ till jobbet. Men wow det var svĂ„rt att göra utan energi. Jag tror att det beror pĂ„ att jag inte Ă€ter tillrĂ€ckligt med mat (kaloriintaget) men jag kĂ€nner att allt jag gör Ă€r Ă€ter hahahahaha och trĂ€nar. SĂ„ jag behöver Ă€ta mer nĂ€ringsrik mat. Detta Ă€r en inlĂ€rningsprocess och det Ă€r fantastiskt att gĂ„ igenom varje steg av den. Livet Ă€r mer om resan, och lite mindre om slutmĂ„let. Att ha mĂ„l Ă€r fantastiskt och ett mĂ„ste i livet, men det Ă€r de smĂ„ stegen pĂ„ vĂ€gen som kommer att ta dig dit: D

Vecka 3 har lagt till en till dag till mitt trĂ€ningsprogram, gick det frĂ„n 4 till 5 dagar. Jag mĂ€rkte inte det nĂ€r jag valde det. Och efter tvĂ„ veckor till kommer det att lĂ€ggas till ytterligare en dag, sex dagar i veckan för de ÄterstĂ„ende 8 veckorna. Wow jag gick frĂ„n knappt trĂ€nar till 4 nu 5 och snart 6 PHEW hahaha CRAZY!!! Men jag ser fram emot att se resultatet och att bli starkare och trĂ€nad 😀 : D : D

Dag 1 Vecka 3 Ben dag!!!

  • Leg Extensions: 10kg x 12, 10kg x 12, 15kg x 12
  • Wide Stance Barbell Squat: 15kg x 12, 10kg x 12, 10kg x 12
  • Barbell Lunge: 5kg x 18, 5kg x 12, 5kg x 12
  • Kettlebell One-legged Deadlift: 6kg x 20, 6kg x 12
  • Seated Leg Curls: 15kg x 12 x 3

Whole30 Dag 22

  • Pre-TrĂ€ning Frukost: Leftover Coconut lax rĂ€kor pasta sauterad med spenat, 2 Ă€gg och en grön smoothie
  • Efter trĂ€ning Lunch: Stekt Sötpotatis medaljonger, stekt zucchini och lövbiff.
  • Snack inte pĂ„ bilden: Coco Hallonsmoothie, blodapelsin och ett Ă€pple
  • Sen Middag: Strimlad stekt sweetpotato, korv lĂ€nkar, Ă€ggröra, surkĂ„l och en sallad.

Behöver Àta mer hahaha wowza!

God natt

 

Week 2 Day 4, Whole30 Day 21DONE!!!!

Feeling fantastisic today 🙂 Im loving my new lifestyle. ..it is the 1st time i am actually not getting sick and following through with working out. I think a big part of me not getting sick is due to the change i have done in the food departement. Since gluten is really making me sick i am really staying away from it. I am happy i tried paleo. It has changed my life! Doing this Whole30 challenge is really helping me to get better.

Today was week 2 day 4 Shoulders and abs. Was really tired after my workout today 😀 i will for sure be sore tomorrow.

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This is what i did:

  • Seated Dumbbell Press: 3kg x 12, 3kg x 12, 3kg x 20
  • Dumbbell Straight-Arm Front Delt Raise to a t: 2kg x 12, 2kg x 15, 2kg x 20
  • Side Lateral Raise: 2kg x 12, 3kg x 12, 2kg x 12
  • Seated Bent-Over Rear Delt Raise: 2kg x 11, 1kg x 12, 1kg x 12
  • Excercise Ball Crunch: 12 x 3
  • Air Bike: 24 x 3
  • Plank (added this to my workout plan): 38 sec & 30 sec

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Whole30 day 21

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Pre-Workout Breakfast – Scrambled eggs, lamb salami, avocado and a green tropical smoothie (recept nedan)
Post-Workout Lunch – Carrot Parshnip purĂ© and pan fried salmon with sauteed spinich mushrooms
Dinner – Shrimp, spinich mushroom omilet with a side of coco smoothie and blood orange
Snack – Sliced banana sprinkeld with cinnamon and nuts drizzled with olive oil, sea salt and chili pepper

Coconut salmon shrimp pasta Recipe:

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  • 1 salmon
  • 3/4 cup prawns
  • 1/2 onion
  • 3-4 garlic cloves
  • 1 can coconut milk
  • 2-4 tsp coconut flour
  • 1 tsp curry powder
  • 1 tsp cummin
  • 1 tsp tumeric
  • Salt and pepper to taste

How to:

  1. Cut salmon into small chuncks and fry till done.
  2. Remove from pan and add coconut milk and stirr
  3. Add all the seasonings and coconut flour to thicken the sause.
  4. Add shrimp and the salmon back let simmer for 5 minutes
  5. Make zucchini pasta by using a peeler
  6. Sautee the zucchini
  7. Ready to eat 😀

 

 Choco Banana coconut icecream and oven roasted nuts recipe:

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Icecream

  • 1 frozen banana
  • 1/2 cup coconut milk
  • 2-4 tbsp cacao (depending on what you like)
  • 1 tsp cacao nibs

Blend it all. Place in a serving bowl and add toppings. I used sea salt chunks and coconut chips

Oven roasted nuts:

  • Use any type of nuts you like
  • Salt
  • A little water
  1. Put oven on 400f
  2. Place the nuts in an oven save dish
  3. Sprinkle with water and season with salt
  4. Stirr after 5 minutes, add another 5 minutes or til golden brown

 

Green Tropical Smoothie Recipe:

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  • 1/2 avocado
  • Hand full of spinach
  • 1/2 cup pineapple
  • 1/2 cup raspberry
  • A few raw almonds
  • 1 tsp crushed flax seeds
  • 1 cup water

Blend and enjoy the tropics!

Whole30 Day 19 & 20 completed!

Hiiiiiiiiiiiiiiiiiiii been working 2 long days, so I have cooked quite a bit. I need a lot of food at work and I love to eat hahahaha. I am tired but feeling great 🙂 I have 2 new recipes below 😀

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Here is what I ate:

Whole30 Day 19

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  • Breakfast 1 – Bacon, scrambled eggs and a purple veggie smoothie
  • Breakfast 2 – Coco smoothie and soft boiled eggs
  • Lunch – Crock pot chicken (recipe below) with oven baked sweet potato and sauteed spinach muchrooms
  • Dinner – Crock pot chicken with a huge salad
  • Evening Snack – Lamb salami with scrambled eggs and saurkraut

Whole30 Day 20

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  • Breakfast 1 – Scrambled eggs with Lamb salami, spinach, red bell pepper and avocado
  • Breakfast 2 – Tropics smoothie (recipe below) and egg
  • Lunch – Coconut salmon shrimp pasta (will post recipe tomorrow) topped with salad and avocado
  • Dinner – Crock pot chicken with red veggie sause and oven baked sweet potato
  • Evening snack – Choco Banana coconut icecream and oven roasted nuts (will post recipe tomorrow)

Crock Pot Chicken recipe:

Excited to use my new crock pot. Its my second time 😀

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  • 1 whole chicken
  • 1 cup Olive oil
  • 3-4 garlic cloves
  • 1 tsp salt
  • 1 tsp pepper
  • 1/4 tsp chili pepper
  • 1/2 tsp cumin
  1. Rince and pat dry the chicken.
  2. Mix all the ingredients except the chicken.
  3. Rub a little salt and pepper on the chicken then rub the olive oil mixture all over and under the skin where possible
  4. Put in a tight back and pour what’s left of the olive oil mixture in the bag and seal.
  5. Let marinate for at least 8 hours, prefferably over night.
  6. Put the chicken in the crock pot, put it on low for 6-8 hours. I had mine for 8 hours overnight

Enjoy!!!

 

Tropics Smoothie Recipe: Not the prettiest picture but super delicious

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  • 1/2 can coconut milk
  • 1 banana
  • 1 cup pineapple, mango, physalis and raspberry
  • 1 tsp flax seeds
  • A few walnuts

Blend and enjoy oh so yummy tropics

 

Swedish

Hiiiiiiiiiiiiiiiiiiii jobbat tvĂ„ lĂ„nga dagar, sĂ„ jag har lagat en massa mat. Jag behöver en hel del mat pĂ„ jobbet och jag Ă€lskar att Ă€ta hahahaha. Jag Ă€r trött men mĂ„r bra 🙂 Jag har 2 nya recept nedan 😀

HÀr Àr vad jag Ät:

Whole30 Dag 19

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  • Frukost 1 – Bacon, Ă€ggröra och en lila grön smoothie
  • Frukost 2 – Coco smoothie och mjuk kokta Ă€gg
  • Lunch – Crok pot kyckling (recept nedan) med ugnsbakad sötpotatis och sauterad spenat champinjoner
  • Middag – Crock pot kyckling med en stor sallad
  • Afton Snack – Lamm salami med Ă€ggröra och sauerkraut

Whole30 Dag 20

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  • Frukost 1 – Äggröra med Lamm salami, spenat, röda paprika och avokado
  • Frukost 2 – Tropics smoothie (recept nedan) och Ă€gg
  • Lunch – Kokos lax rĂ€k pasta (kommer att lĂ€gga upp recept i morgon) toppad med sallad och avokado
  • Middag – Crock pot kyckling med röd grönskas sĂ„s och ugnsbakad sötpotatis
  • KvĂ€llsmĂ„l – Choco Banan kokos glass och ugn rostade nötter (kommer att lĂ€gga upp recept i morgon)

Crock Pot kyckling recept:

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Det Ă€r kul att anvĂ€nda min nya crock pot gryta, 2a gĂ„ngen nu 🙂

  • 1 hel kyckling
  • 2 dl olivolja
  • 3-4 vitlöksklyftor
  • 1 tsk salt
  • 1 tsk peppar
  • 1/4 tsk chilipeppar
  • 1/2 tsk kummin
  1. Skölj och torka kycklingen.
  2. Blanda alla ingredienser utom kycklingen.
  3. Gnid lite salt och peppar pÄ kycklingen sedan gnugga olivolja blandningen över och under huden dÀr det Àr möjligt.
  4. LÀgg kycklingen i en pÄse och hÀll det som Àr kvar av olivoljeblandningen i pÄsen och förslut.
  5. LÄt marinera i minst 8 timmar, bÀst över natten.
  6. Placera kycklingen i crock pott grytan, satte den pÄ lÄg i 6-8 timmar. Jag hade min i 8 timmar under natten.

Njut!

 

Tropisk smoothie Recept:

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  • 1/2 burk kokosmjölk
  • 1 banan
  • 1 kopp ananas, mango, physalis och hallon
  • 1 tsk linfrön
  • NĂ„gra valnötter

Blanda och njut oh sÄ smaskiga tropikerna

 

Day 3 Week 2 Leg Day & Whole30 day 17 & 18

Feeling good 🙂 leg day done before i went to work today. It is fun to go to the gym. I may not have the energy level i want. But i still go and do my workout. In most of the exercises i lifted a little more then last week. Being careful to not put on too much weight. But wiiiiiiii im excited! It feels good to create a healthy habit. Yay me!!!!! Everyday is a new day and what i do with it will decide my future 🙂

Yesterday I had dinner at TGI Fridays with 2 friends of mine, Josephine and Nadja. It was great! I love spending quality time with friends! Me and Josephine bought china red lipstick so we put it on to see how it looked on us. And we loved it 😀 What do you think?

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Week 2 day 3 Leg/ Claf day2014-01-23 13.52.59

Legs/ Calves

  • Leg Press: 10kg x 12, 10kg x 12, 15kg x 12
  • Leg Extensions: 10kg x 12, 10kg x 12, 15kg x 12
  • Wide Stance Barbell Squat: 10kg x 12, 10kg x 12, 15kg x 12
  • Seated Leg Curl: 15kg x 12, 20kg x 12, 20kg x 12
  • Standing Calves Raises: 15kg x 12, 15kg x 12, 15kg x 12, 15kg x 12, 20kg x 12
  • Said Seated Calves Raises in the program, but my gym dong have that machine so I used another Calves machine: 10kg x 12, 15kg x 12, 20kg x 15
  • Thigh Abductor (I added this one to the program): 15kg x 12, 15kg x 12, 20kg x 12

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Whole30 day 17

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  • Brunch: Avocado tropical raspberry yogurt (recipe below) topped with physalis, nuts and seeds + 2 soft boiled eggs and a cup of tea
  • Dinner: Pommegranate Mustard Salmon Salad from TGI Fridays
  • Evening Snack: Half sweetpotato topped with cinnamon, cacao nibs and coconut chips and an egg

Whole30 day 18

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I took an extra shift at work today. Only 5 hours, but we dont get a brake when we work 5 hours or less. So i have to bring something easy and quick to eat.

  • Pre-Workout Breakfast: Sweet and Savory egg muffins with avocado mash
  • Post-Workout Lunch: Sweetpotato tuna cakes and steemed broccoli
  • Dinner Snack: Coco Smoothie with 2 eggs
  • Evening Snack: Banana almond butter stacks sprinkeld with raw cacao and coconut shreds

Avocado Tropical Raspberry Yogurt

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Found a similar recipe on instagram and here is the original recipe

 

 

Ingredients:

  • 1 avocado
  • 1 cup mango, pinapple, raspberry, physalis

Blend and enjoy!

Good night sweet dreams

12 week fitness challenge Day 3 & Whole30 Day 11 & 12

Hello 🙂 Today is one of my amazing friends birthdays La Joyce King. She is one of those people who always got your back. Love her mucho!!!!

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WOOOO today was day 3 LEG day, feeling great. Its fun when you are at the gym asking people who look like they know what they are doing to help chek to see if i’m doing it correctly. Hahahaha well thats better then doing it wrong 😀

Legs/ Calves

  • Leg Press: 10kg x 12, 10kg x 12, 20kg x 12
  • Leg Extensions: 10kg x 12 x 3
  • Wide Stance Barbell Squat: 10kg x 12 x 3
  • Seated Leg Curl: 10kg x 12, 15kg x 12, 20kg x 12
  • Standing Calves Raises: 10kg x 12, 12.5kg x 12, 12.5kg x 12
  • Said Seated Calves Raises in the program, but my gym dong have that machine so I did another set of Standing Calves Raises: 12.5kg x 12, 12,5kg x 12, 15kg x 12

 

 

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Looking forward to next week..well I still have day 4 left this week.

I was too tired yesterday to post any food pix, my day 11 went great. Started to feel a little stuffed in my belly though.

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  • Breakfast – 2 fried eggs, sausage links, spinach red bellpepper salad topped with sunflower & flax seeds. Green smoothie.
  • Lunch – Spinach, sundried tomato, mushroom egg scramble.
  • Dinner – Oven baked salmon, oven baked sweetpotato and oven baked brussel sprouts.
  • Evening Snack – Coconut milk, sliced banana, raspberries, blackberries, blueberries, almonds, walnuts, sunflower seeds, flax seeds & sprinkeld with cinnamon.

So today was day 12 on my Whole30. I’ve been feeling stuffed in my stomach all day today, It got worse later on in the day. I started the day with a lighter breakfast before i went to the gym. After the gym I ate some lunch and went to work. At work I wasn’t feeling hungry like I normally do, just bloated and stuffed. So on my way home I stopped by the store and got some foods to alleviate my belly.

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  • Breakfast – Green carrot smoothie (Recipe below), My Coco Smoothie with 2 scrambled eggs.
  • Post – Workout Lunch – Sweetpotato tuna cakes, with oven baked brussel sprouts and 1/2 banana sliced.
  • Late dinner – Pear Creamsicle Smoothie (Recipe below) and blueberry chia smoothie (Recipe below) with a sice of dried organic figs and apricots.

Green Carrot Smoothie Recipe:

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  • 2 hand full spinach
  • 1 carrot
  • 1/2 green apple
  • 1/2 lemon
  • Some parsley
  • 1 cup water

Blend and enjoy!

Pear Creamsicle Smoothie Recipe:

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  • 2 pears
  • 2 carrots
  • 1 cup pineapple juice
  • 1/2 cup water

Blend and enjoy this creamy delicious smoothie!

Blueberry  Chia Smoothie:

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  • 1 cup blueberries
  • 1 cup water
  • 1 date
  • 1 tbsp chia seeds
  • 1 tbsp crushed flax seeds

Blend blueberries, water and date togehter in a mixer. Stirr in the seeds and let sit for atleast 30 minutes.

 

Whole30 day 8 and 12 week fitness challenge day 1 DONE!

YYaaayyyy today I started my 12 week fitness challenge, I didn’t have a lot of energy after work. But I went and completed my day 1 which included Chest/ Triceps. I guess my biceps wanted to play too because they are sore hihihi. I am doing Jamie Eason’s Livefit Trainer Program from http://www.bodybuilding.com. I created a free bodyspace account to get access to all these free programs, also to track my progress. It is easier to stay on track when you can follow your progress.

At the gym today 🙂 I will get fit!

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My exercises:

  • 10 minute warmup on the treadmill
  • Pushups: 12 x 3 (I modified these to wall pushups standing on my toes. I have problems with my wrists, they are too week at the moment)
  • Dumbell Bench Press. 2kg x 12, 2kg x 12, 3kg x 12
  • Flat Bench Cable Flyers: 5kg x 12, 3 sets
  • Pushups: 12 x 3, same as before
  • Standing Dumbbell Triceps Extension: 3kg x 12, 4kg x 12, 4kg x 12
  • Triceps Pushdowns: 10kg x 10, 5kg x 12, 10kg x 12
  • 10 minute on the treadmill
  • Stretching

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After the gym I came home and drank a lot of water close to 2 liters (about 1/2 gallon). I needed to replenish 😀 I added frozen raspberries and pinapple chunks to make some extra yummy water.

My Whole30 was easy today. I ate some good food 🙂 I forgot to take a picture of my first meal today. I wasn’t that hungry after my post gym meal so I decided to eat something lighter.

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  • Breakfast 1 – Oven baked Sweetpotato, 2 fried eggs and 1/2 avocado.
  • Breakfast 2 – Banana slices, apple bits sprinkeld with cinnamon and 1 boild egg.
  • Lunch – Bolognese sauce stuffed bellpepper with a spinach salad
  • Post – Workout meal – Sweetpotato tuna cakes & 1 egg (recipe below)
  • Evening Snack – Banana slices sprinkeld with cinnamon and coconut flakes, topped with raspberries, blackberries, blueberries, almonds, walnuts, cacao nibs and coconut cream.

Sweetpotato Tuna Cakes

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  • 1 medium size oven baked sweetpotato
  • 1 can tuna
  • 1 egg
  • 1/4 cup red bellpeppers
  • 1 tsp Lemon Zest
  • 1 tsp Parsley
  • Salt
  • Pepper
  • Chili pepper

Mix it all together and fry it in a pan 🙂 Sooooooooo delicious!

Good night

Whole30 Day 5 finished! Ate so yummy today

I slept in today it was much needed 🙂 When I woke up at 10.25 I saw a text message from my lovely friend Henny. She wanted to meet for lunch at 11ish, since I needed to eat I thought it was a great idea to go and catch up over a meal. Jumped in the shower, got dressed and headed out. You can’t tell but she is pregnant with only 8 weeks to go before a new baby princess is born. After the nice brunch I went home and cooked food to take with me to work.

Svenska nedan 😀

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Day 5 foods. This was super duper delish!!!!

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  • Brunch – Big salad (green lettuce, spinach, cucumber, tomato, carrot, broccoli, red bellpepper, artichoke, mushrooms, sundried tomato, chicken, egg with olive oil and lemon juice)
  • Late Lunch – Shrimp mushroom coconut Zucchini linguine
  • Dinner – Oven baked salmon on a spinach, carrot, avocado bead, topped with sunflower and crushed flax seeds.
  • Evening Snack – Avocado, banana, raspberry, blackberry, blueberry, almond, walnut, coconut chips, cacao nibs, coconut milk (the hard part) and dusted with cinnamon

I wanted some fish today and decided to look for inspiration on line, and I found this recipe found here. This was very tasty, can’t wait to eat some more tomorrow.

Lemon Dill Salmon

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Recipe:

  • Salmon
  • zest of one lemon (about a tablespoon)
  • 2 tablespoons ghee
  • 1 tablespoon chopped, fresh dill
  • 1 lemon (for the zest)
  • salt and pepper

Instructions

  1. Preheat oven to 400 degrees F.
  2. Oil (or ghee) the bottom of a baking dish.
  3. Rinse the salmon and pat dry with paper towels. Sprinkle with salt and pepper and place in the prepared dish.
  4. Mix together the ghee (room temperature), lemon zest and dill.
  5. Place about half the mixture on top of the seasoned salmon. You can spread the lemon dill mixture or leave it in dollops like this.

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Enjoy!

Swedish 

Jag tog sovmorgon i dag det var vĂ€l behövligt 🙂 NĂ€r jag vaknade vid 10.25 sĂ„g jag ett sms frĂ„n min underbara vĂ€n Henny. Hon ville mötas över en lunch vid 11ish, eftersom jag behövde Ă€ta jag tyckte det var en bra idĂ© att gĂ„ och chatta över en mĂ„ltid. Hoppade i duschen, klĂ€dde och stack ivĂ€g. Du kan inte se men hon Ă€r gravid med bara 8 veckor kvar innan en ny liten prinsessa föds. Efter den trevlig brunch Ă„kte jag hem och lagade mat att ta med mig till jobbet.

Dag 5’s mĂ„ltider. Detta var super duper delish!!

  • Brunch – Stor sallad (grön sallad, spenat, gurka, tomat, morot, broccoli, röd paprika, kronĂ€rtskocka, champinjoner, soltorkade tomater, kyckling, Ă€gg med olivolja och citronsaft).
  • Sen lunch – rĂ€kor svamp kokos zucchini linguine.
  • Middag – Ugnsbakad lax pĂ„ en sallad av spenat, morot, avokado pĂ€rla, toppad med solrosfrön och krossade linfrön.
  • KvĂ€lls Snack – Avokado, banan, hallon, björnbĂ€r, blĂ„bĂ€r, mandel, valnöt, kokos chips, kokos mjölk (den hĂ„rda delen), kakao nibs och pudrad med kanel.

Jag ville ha lite fisk i dag och beslutade att leta efter inspiration pÄ nÀtet, och jag hittade detta recept hittas hÀr. Det var mycket gott, lÀngtar tills imorgon sÄ jag kan Àta mera.

Citron Dill Lax

Recept:

  • lax
  • zest av en citron (ungefĂ€r en matsked)
  • 2 matskedar smörolja
  • 1 msk hackad, fĂ€rsk dill
  • 1 citron (för zest)
  • salt och peppar

Instruktioner

  1. VĂ€rm ugnen till 400 grader F.
  2. Olja (eller ghee) i botten av en ugnsform.
  3. Skölj laxen och klappa torrt med hushÄllspapper. Strö över salt och peppar och lÀgg i den beredda skÄlen.
  4. Blanda ghee (rumstemperatur), citronskal och dill.
  5. Placera ungefÀr hÀlften av blandningen pÄ toppen av den rutinerade laxen. Du kan sprida citron dill blandningen eller lÀmna den i dollops som denna.

Banana Choco Cinnamon Pancakes!!!! OOOOHHHH sooo delicious

OOohhhhh wow this was super duper delicious!!!!!! I came home arround 19.30 and was hungry but didn’t feel like cooking anything heavy so I decided to make banana pancakes. What a great decision I made hahaha.

I just have to say how proud I am of myself these last two weeks. I’ve been training consistently. This week I went to the gym on tuesday and thursday. Wednesday I went out in the sunshine walking/jogging and tomorrow sunday I will go to the gym for some cardio. I am going slow taking it one step at the time. Want to get the consistency in, build a habit 😀

Svenska lÀngre ner!

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I may not be where I want to be, however I am doing it!!!!!! Yayyyyyy me!

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Let get to the really good stuff the pancakes. Stack of it!!!!! I think this is the best pancake recipe I have made so far. I didn’t measure but I will put down the estimates of it.

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Recipe:

  • 2 eggs
  • 1 small banana
  • 1-2 tbsp almond milk
  • 1 tbsp hazelnut flour
  • 1 tbsp coconut flour
  • 2 tbsp cacao
  • 1/2 tsp cinnamon
  • Swirl of agave syrup

Directions:

Blend it all togehter in a mixer. If it is too dry add more almond milk or too runny add more coconut flour. Then fry it in coconut oil or butter. Serve with some raspberries, cacao nibs and chopped hazelnuts. ENJOYYYY!!!!

Swedish

OOohhhhh wow detta var super duper gott!! Jag kom hem runt 19.30 och var hungrig, men hade inte lust att laga nÄgot tungt sÄ jag bestÀmde mig för att göra bananpannkakor. Vilket bra beslut jag gjorde hahaha.

Jag mĂ„ste bara sĂ€ga hur stolt jag Ă€r över mig sjĂ€lv, de senaste tvĂ„ veckorna har jag trĂ€nat regelbundet. Den hĂ€r veckan gick jag till gymmet pĂ„ tisdag och torsdag. Onsdag gick jag ut i solskenet och promenerade / joggade och imorgon söndag kommer jag att gĂ„ till gymmet för lite konditionstrĂ€ning. Jag tar det sakta ett steg i taget, vill att det ska bli en vana 😀

Jag kanske inte Àr dÀr jag vill vara Ànnu, men jag gör det!! Yayyyyyy mig!

Nu övergÄr vi till det viktiga.. pannkakorna. En stapel av det!! Jag tror att detta Àr det bÀsta pannkakas recept som jag har gjort hittills. Jag mÀtte inte, men vet pÄ ett ungefÀr.

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Recept:

  • 2 Ă€gg
  • 1 liten banan
  • 1-2 msk mandelmjölk
  • 1 msk hasselnöt mjöl
  • 1 msk kokosmjöl
  • 2 msk kakao
  • 1/2 tsk kanel
  • Swirl agave sirap

Gör sÄ hÀr:

Blanda allt  tillsammans i en mixer. Om den Àr för torr tillsÀtt mer mandelmjölk eller för rinnande lÀgg till mer kokosmjöl. Stek sedan den i kokosolja eller smör. Servera med lite hallon, kakao nibs och hackade hasselnötter. ENJOYYYY!!

Paleo Tuna Cakes + smoothie bowl & hot and cold salad

Today I have just been home relaxing feeling the brain fog clouding my mind. I’m trying to push through it. I don’t want it to take overrrrr hahaha. I wanted to be creative today, yet I have not been able to focus at all, just tired it the head. And this dark no sun weather isn’t healping.

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But I didn’t let that stop me from making some good food 😀 Yum Yum Yum I started my day with a purple smoothie bowl, an egg and a cup of tea with dried mint leafs honey and coconut oil; for lunch I had a hot and cold salad with some banana topped with almond coco cacao butter on the side. For dinner I made these delicious Tuna Cakes topped with mashed sweet potato and sauerkraut!!!!! This was soooo darn good, I might be biased since I made it 😀

Breakfast ~ Purple Smoothie Bowl

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Recipe:

  • Hand full of spinach
  • 1 cup with raspberries, blackberries, blueberries
  • 1 banana
  • 1/2 cup water
  • 1 tsp hempprotein powder
  • 1 tsp Green superfoods

Directions:

Mix it all together poor it in a bowl and att toppings of your choice. I used unsweetened coconut chips, cacao nibs, crushed flaxseeds and buckwheet.

Lunch ~ Hot and Cold Salad

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Recipe:

Cold ingredients:

  • Spinach
  • Shredded Carrot
  • Shredded Beetroot

Hot ingredients:

  • Zucchini
  • Mushrooms
  • Coconut oil/ Butter

Directoins:

Stir fry the zucchini and mushrooms in either butter or coconut oil. Meanwhile shred the carrot and beetroot. Layer spinach on the bottom, then shredded veggies, then the stir fried veggies. I topped it with homemade garlic mayo. Soooooo delicious!!! I had a side of sliced banana topped with almond coconut cacao butter and cacao nibs. That really hit the spot, just saying 😀

Dinner ~ Paleo Tuna Cakes with Sweetpotato Mash

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Recipe:

  • 1 can tuna
  • 2 eggs
  • 1 tbsp dijon mustard
  • 2 tbsp coconut flour
  • 1 tbsp ramsons
  • dashes of sweet chilli powder
  • black pepper
  • sea salt
  • coconut oil/butter
  • sweetpotato

Directions:

Put the oven on 400f pierce the sweetpotato with a fork or a knife several times before puting in the oven. I have mine in for 1 1/2 to 2 hours depending on the size. Take out and let cool for a little bit.

Put the oven on 400f pierce the sweetpotato with a fork or a knife several times before puting in the oven. I have mine in for 1 1/2 to 2 hours depending on the size. Take out and let cool for a little bit.
Whisk the eggs with a fork add mustard and all the seasonings blend, add the tuna mix. Then lastly add the coconut flour and mix well with your hands. Make 8-10 patties, let sit for 5 minutes while the fryingpan becomes hot on medium heat. Add coconut oil or butter then fry the patties 3-4 minutes on each side. While frying mash the sweetpotato, I used 1/2 of a potato since they are big. I mixed in some coconutoil and seasalt with the sweetpotato. I plated mine on a bed of spinach and topped it with sauerkraut. Oh my this was gooood!!!!

 

 

Chocolate Heaven!!!!!!

I was really craving chocolate tonight so I just made this delicious chocolate mousse. Yummy indeed. It’s great to create something so delicious and decadent and not feel guilty or heavy after eating it. Oh my 😀

Why is this an healthy option? Well let me share some great information!

Coconut milk – Coconut contains potassium, electrolytes, iron, sodium, magnesium, zinc and chloride, all of which help to keep the body hydrated and properly functioning.

Carob – helps to regulate the digestion process, while serving as a natural anti-allergic, antiseptic, and anti-bacterial agent. It contains tannins that are rich in gallic acid, which give it its beneficial effects. Additionally, carob provides powerful anti-viral benefits that supply the body with essential antioxidants. contains fiber that naturally helps to regulate blood sugar levels.

Cacao – All raw forms of cacao are filled with iron, dietary fiber, calcium, zinc, potassium and antioxidants. Raw cacao is a rich source of antioxidant flavonoids that promote cardiovascular health and protect against toxins. The antioxidant flavonoids in raw cacao can help improve circulation, regular heartbeat and blood pressure. Additionally, they help the body repair itself and resist free-radical toxins. Raw cacao is most known for being a superfood that is a rich source of antioxidants, but it is also filled with a number of other beneficial nutrients. As a rich source of manganese, raw cacao helps oxygenate the blood. Raw cacao is also a rich source of magnesium, which helps in balancing brain chemistry. It is also rich in sulfur, which builds strong nails and hair, and promotes beautiful skin.

Dates – relief from constipation, intestinal disorders, heart problems, anemia. These delicious fruits contain oil, calcium, sulfur, iron, potassium, phosphorous, manganese, copper and magnesium which are all beneficial for health.

Svenska se nedan

Recipe:

Ingredients

  • 1/2 can coconut milk
  • 2 dates
  • 2 tsp carob powder
  • 2 tsp cacao
  • 1 tsp cacao nibs

Toppings

  • Raspberries
  • Walnuts
  • Shredded coconut

Directions

Mix all ingredients to a smooth consistency in a mixer then pour up in a bowl and topp with some delicious rasberries, walnuts and shredded coconut.

ENJOY!!!!!

Svenska

Jag var verkligen sugen choklad ikvĂ€ll sĂ„ jag gjorde denna lĂ€ckra choklad mousse. Verkligen Yummy. Det Ă€r kul att skapa nĂ„got sĂ„ lĂ€ckert och dekadenta och inte kĂ€nna skuld eller tung efter att ha Ă€tit det. Oh my 😀

Varför Àr detta ett hÀlsosamt alternativ? LÄt mig dela lite bra information!

Kokosmjölk – Kokosnöt innehĂ„ller kalium, elektrolyter, jĂ€rn, natrium, magnesium, zink och klorid, som alla hjĂ€lper till att hĂ„lla kroppen hydrerad och vĂ€l fungerande.

Carob – hjĂ€lper till att reglera matsmĂ€ltningen, den verkadr som en naturlig anti-allergisk, antiseptisk och anti-bakteriell agent. Den innehĂ„ller tanniner som Ă€r rika pĂ„ gallsyra, som ger den dess positiva effekter. Dessutom ger carob kraftfulla anti-virala fördelar som förser kroppen med viktiga antioxidanter. innehĂ„ller fiber som naturligtvis hjĂ€lper till att reglera blodsockernivĂ„n.

Kakao – Alla rĂ„a former av kakao Ă€r fyllda med jĂ€rn, kostfiber, kalcium, zink, kalium och antioxidanter. RĂ„ kakao Ă€r en rik kĂ€lla till antioxidanter flavonoider som frĂ€mjar kardiovaskulĂ€r hĂ€lsa och skydda mot gifter. De antioxiderande flavonoider i rĂ„ kakao kan bidra till att förbĂ€ttra cirkulationen, regelbunden hjĂ€rtrytm och blodtryck. Dessutom hjĂ€lper de kroppen reparera sig sjĂ€lv och stĂ„ emot fria radikaler toxiner. RĂ„ kakao Ă€r mest kĂ€nd för att vara en superfood som Ă€r en rik kĂ€lla till antioxidanter, men den Ă€r ocksĂ„ fylld med en rad andra nyttiga nĂ€ringsĂ€mnen. Som en rik kĂ€lla av mangan, hjĂ€lper rĂ„ kakao syresĂ€tta blodet. RĂ„ kakao Ă€r ocksĂ„ en rik kĂ€lla av magnesium, som hjĂ€lper till att balansera hjĂ€rnans kemi. Det Ă€r ocksĂ„ rikt pĂ„ svavel, vilket bygger starka naglar och hĂ„r, samt frĂ€mjar vacker hud.

Dadlar – hjĂ€lper vid förstoppning, mag-tarmstörningar, hjĂ€rtproblem, anemi. Dessa lĂ€ckra frukter innehĂ„ller olja, kalcium, svavel, jĂ€rn, kalium, fosfor, mangan, koppar och magnesium, som alla Ă€r bra för hĂ€lsan.

Recept:

Ingredienser

  • 1/2 burk kokosmjölk
  • 2 dadlar
  • 2 tsk carob pulver
  • 2 tsk kakao
  • 1 tsk kakao nibs

Garnering

  • Hallon
  • Valnötter
  • Riven kokos

Gör sÄ hÀr

Blanda alla ingredienser till en slÀt konsistens i en mixer hÀll sedan upp i en skÄl och garnera med nÄgra hallon, valnötter och riven kokos.

NJUT!!