Recipe: (almost) fat-free, low-carb pumpkin-nut protein bar

Due to current events - Corona-related measures, which have already led to the closure of fitness centers in some cantons - there are delicious and very light protein bars for you today. In addition, a few tips on how you can strengthen your fitness or your muscles at home, all of which of course with great Kanela.ch products!

Build muscles with therabands

You have probably heard of these different colored, more or less stretchable rubber bands, with which - as the advertising promises - you can build muscles almost effortlessly ... but is that also true ?!

My answer is very clear: YES! I tried it myself. When I stayed abroad for 4 months two years ago, but there was no way to become a member of a fitness club, I took it into my own hands without further ado: Therabands are everywhere, small yoga or other mats also and for cardio training all you need is good jogging shoes and adequate training clothing, with which you or women have no excuse to stay at home even in the pouring rain (if necessary!) ...

In addition, I downloaded a few exercise suggestions via Google and put together a small - or rather larger: I was (and still am) about an hour each - program that includes all parts of the body. Of course I don't need the Theraband for every exercise; Abdominal exercises can also be done without any aids. But even for this there are effective exercises with the elastic bands.

For some of the moves, the so-called loop sets (closed, short ring bands) are also advantageous. However, you can easily tie a long Theraband together - and it has the same effect! That depends entirely on the budget that you want to spend on your well-being ...

Which Theraband strength is the right one?

Speaking of the different products and especially the strengths of the ribbons: I would choose a green ribbon to start with. Anyone who has already hardened their muscles on the machines in the fitness center and is reasonably trained will be well served with a blue Theraband. As you can see here, there are still many different designs and strengths - and also the loops mentioned above.

What I asked myself when I was allowed to order from Kanela was: what is the difference between the 2.5m and the 5.5m long tape. The former seems somehow more professional - it comes nicely wrapped up and with a little exercise book (very helpful, by the way). The longer one is simply sent out. I decided on the shorter one the first time, because I wanted the exercises to go with it and because it was explicitly stated that it was ONE tape. So I was sure the length was just right.

After a few training units I ordered another time from Kanela and this time I chose the 5.5 m long Theraband. And that was the better choice: you can cut it to your desired length (2.5m is great, but you don't need that much!) And thus have two straps and possibly even a shorter one for almost the same price as a loop! I find this very useful.

To cut a long story short: after my 4 months of Theraband and jogging training only, I came back home with a really well defined body. Something that after many, many years of strength training in the studio, I hadn't really succeeded !!! Incidentally, that was also the reason why I began to be so interested in protein-rich, healthy (S) low-carb nutrition from then on - and gradually created more and more recipes of my own, tailored to my needs! In other words: if you do not want to / can / are not allowed to go to the fitness center due to Corona: stock up @ kanela.ch with Thera bands and try to train with them regularly - you will soon feel that your body is changing in your favor - if you don't go overboard with the frustration corona meal, of course! ;-)

And that closes the circle: now comes the recipe for the delicious, almost fat-free low-carb pumpkin-nut-protein bar! First of all, you are well supplied with proteins and you can eat something sweet without any guilty conscience - even without training ...

Recipe for 1 snack serving of protein bar:

120g butternut squash

--> Roughly grate with the food processor or slicer

12g hazelnut whey @ multipower.ch
6-7g Actifibre (1 heaped teaspoon)
2 pinches agaragar @morga_ebnatkappel
1 pinch guar gum @morga_ebnatkappel

--> mix in a bowl

40g erythritol stevia mix @groovia
12g water
Flavor Drops Hazelnut n.B.

--> Bring to the boil, simmer briefly, pour over the dry ingredients, stir

40g egg white

--> add, mix in
--> put in silicone bar molds (depending on how crunchy or rather soft you like it, very thin like me or correspondingly thicker), smooth with the back of a wet spoon (work quickly, otherwise it will be sticky ...)
--> Put in the dehydrator for 3-5 hours or dry in the oven at 80-100 degrees
--> Caution: if they are still warm, they are not yet really firm and certainly not crispy - you have to be patient until they have cooled down properly !!!

They last for several days, but slowly become soft. But you can easily undo this if you put them in the MW for a short time and wait there again until they have cooled down!

Well, did I wake you up? I would be happy if you try the recipe and leave me your opinion or questions in the comments!