The cinnamon in this loaf is great for controlling blood sugar levels. Even if you’re not pre-diabetic, its great for trainees who follow a lower-carb lifestyle. The cinnamon helps attenuate (lower) blood sugar levels during a meal. So you won’t get a sugar spike when you eat; instead, you would get a slower release of the food into your bloodstream and therefore, stay full longer. It’s also a good spice to add for flavor. 


No-calorie cooking spray
1 packet no-calorie sweetener
1 cup/250 ml barley flour
1/3 cup/80 ml wheat bran
7 Tbsp/100 ml no-calorie granulated sweetener 4 tsp/20 ml ground cinnamon
1/2 tsp/2.5 ml baking soda
1/2 tsp/2.5 ml baking powder
4 scoops vanilla whey protein powder
1 cup/250 ml dry cottage cheese
5 egg whites
2 tsp/10 ml vanilla extract
1/2 cup/125 ml sugar-free, fat-free vanilla yogurt 1 cup/250 ml boiling water
1 packet unflavoured gelatin
1/2 medium chopped apple

Preparation time: 10 minutes
Heat oven to 350 ̊F (175 ̊C). Spray a medium pan with cooking spray and sprinkle sides and edges with sweetener. Mix the next 8 dry ingredients in a large bowl. Add the egg whites, vanilla and yogurt. In a small bowl, add the boiling water to the gelatin and let dissolve before adding it to the mixture. Blend for 1 minute or until the mixture is consistent. Pour into pan and then spread the apple evenly over the top. Bake for 45 to 50 minutes or until a toothpick, when inserted in the centre, comes out clean.

Nutritional information

Servings: 9
Calories per serving: 165
Protein: 21 grams
Carbohydrates: 18 grams (includes 4 grams fibre) Fat: 1 gram


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