Last Sunday I had a so called carb day (low fat, high carb & protein) so I made a delicious low fat protein gingerbread cheesecake with banana slices, raisins and apple pieces without any added sugar. Here's the recipe and how I made it.

360g Philadelphia lightest
2 eggs
40g raisins
40g One Casein Cookie Dough
370g banana
130g apple
40g xylitol
3g gingerbread spice
30g sugar free maple syrup

Preheat the oven gas mark 5 (190°C). Mix the soft cheese, eggs, raisins, casein, xylitol, gingerbread spice and sugar free maple syrup in a large bowl until smooth, then stir in the apple pieces. Cover the bottom of a medium sized springform pan with banana slices. Pour the mix in the pan and garnish with the rest of the banana slices on top. Put some extra gingerbread spice on top then bake on the lower shelf for 40 minutes. Let it cool down, then put it in the fridge for two hours or more before serving.

Protein: 98g
Carbohydrates: 157g
Fat: 22.5g
Total calories: 1220Kcal

Comments (1)
JosephSale {Blackhawks2015-12-29 08:12

I just got back from the most magical vacation, visiting my family in Fjällbacka. Fjällbacka is a little fisherman’s village located about one hour north of Gothenburg on Sweden’s west coast. Every year I return to the same island to take a picture showing off my physique in a new colour shorts. Due to a leg injury in November last year my form could have been a little bit better. I couldn’t train my legs at all for 6 months and I still can’t push myself the way I used to. I did a ten point caliper reading two days before I left and the result was 5.6% which I should be happy with. I normally wait with treating myself till after I’ve taken my pictures, but got a bit carried away the day before and lost some of the definition unfortunately.


Spending time with my family always means loads of great food, especially desserts and this year was a lot different compared to last year when I was preparing for my first men’s physique competition and had to hold back. This year I let myself go completely for the duration of my stay and ate pretty much everything I had craved for the last three months. People sometime ask me why I like to train and one of the reasons is that I love to eat, and I love to eat a lot. It wasn’t all about unhealthy choices, but the amount of food. We always visit the local gym and I got to say that I feel a bit like a celebrity working out there. No one really knows how to train or eat and everyone’s form is far from good. It makes me think of the saying, “People will stare. Make it worth their while”, and stare they did. Trained every other day this year and managed to do pretty much normal routine, but without my precious deadlifts. With no air-condition and 30+ degrees outside it was like doing bikram.


One of the most amazing things I got to do this year was snorkeling with around a hundred seals. We went out to the most western islands called Väderöarna where you can spot loads of seals relaxing on the flat little islands. We went out there twice this year and the first time I just swam among them, but since the weather was so nice we returned the day after with my mask and snorkel to really see how close the seals were. Seals are very curious animals and they swam so close that I could actually feel them swim by. Felt like I was one with nature and part of me wanted to swim away with them, much like the final scene out of “The Big Blue”.



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Most people love chocolate but believe that they have to live without it on a strict diet. I've come up with a way to make it part of my diet and nowadays I eat chocolate almost every day. Since I'm on a macro type diet, I can choose where I get my fats from so I started experimenting with three of my favorite products from Fitnessguru, coconut oil, peanut butter and almond butter. I use either peanut butter or almond butter and mix it 75/25 with coconut oil. I then add between 6-12g of Green & Black's Organic Cocoa Powder, some raw organic vanilla seeds or vanilla extract and finally some sort of sweetener (Stevia, Xylitol or Sucralos). The chocolate taste absolutely amazing (it feels like cheating) and I've played around with other extracts such as peppermint, rum, custard, caramel, coconut, coffee, maple, hazelnut, banana, strawberry and orange/lemon. I've added various sorts of chopped nuts and even some raisins, even though I usually stay away from products that contain a lot of fructose.

A typical recipe would look like this:
50g of peanut butter

25g of coconut oil

8g of Green & Black’s organic cocoa powder

4th of a stalk of vanilla seeds/2g vanilla extract

10g Stevia/15g Xylitol/5g Sucralose


Most of the times I pour the chocolate on top of my fluff and put it in the freezer for 5 minutes, but I’ve also bought moulds to make my own pralines. When you put it in the fridge or the freezer, the coconut oil acts as the cocoa solid and making the chocolate go from saucy to solid. I got to add that if you leave them out in room temperature the chocolate will start to melt quite quickly.

Here are some examples...



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