Black Salsify







20130116_181229Hey everyone…

I use to go to the market around the corner once a week, not only you have always fresh and regional veggies at home, I’m also tempted to try new things.

Have you ever tried Black Salsify? I think it’s very similar in tasting compared to aspargus. I use to cook it in boiling water for about 30 minutes and then fry it in a pan with herbs and a little bit of fat. It’s so delicious. And 55mg Phe / 100g.

Katie xxx





Milupa PKU 2 Activa Tomato formula

Hi there,

you know, since I am on holiday at the moment, you will receive postings which have been written before my holiday.

Actually I am enjoying the lunch break and since I prepared the Milupa PKU 2 Active Tomato formula, I decided to let you know about my experience with it.

You solve the formula with warm water (not boiling water, to make sure the amino acids and vitamins come in their best condition) and have a good whirl and then you can drink it along with your lunch (or supper). It tastes like tomatoe soup.

To be honest, I requested the sample with 12g protein (instead of 21g, which would be better to fill the daily amount) because I find it a bit disgusting to imagine amino acids with tomato soup 😀

But – it tastes surprisingly well. Really. You still have a little amino-acid-taste, but it’s not bad at all. It’s also enriched with fat so in case you forgot your lunch, you can easily replace it with this soup plus you can be sure that your body takes in all vitamins properly, which is not the case if you’re eating only an apple with your formula.

Here you find a few indications (per sachet) on  the content of the formula:

calories: 196 kcal

Amino-acids in gramm:

Arginin 0,83

Cystin 0,38

Histidin 0,38

Istoleucin 0,95

Leucin 1,57

Lysin 1,12

Methionin 0,38

Phenylalanine 0,009

Threonin 0,76

Tryptophan 0,28

Tyrosin 0,94



Asparagin-acid 1,8

Glycin 1,32

Prolin 1,8

Serin 1,24

Carnitin 34 mg

carbohydrates  26

Fat 4

I think those are the most important indications. Please let me know whether you want to know anything else. And please let me know if I made mistakes with the names of the amino acids… I just took the German word for them since I don’t know the English ones – but I am willing to learn 😀

Please also keep in mind, that this formula type is created for children (I haven’t ordered the type for grown ups with 21g protein, which would of course have other quantities as well), so you should take a formula especially adjusted for the needs of grown ups to make sure you got the right quantities.

Hope this was interesting for you. I think I won’t take this one regularly. Though the taste is good, it’s a huge effort to make me drink it, since “it’s formula” and “not soup” – can you understand this?

Katie xxx

PS: Is Milupa Metabolics formula also available in your country?

My weight-loss

Hi everyone,

I’ve been asked a lot about my weight-loss and PKU diet, so I decided to write another post about it.

First of all – you can all achieve it – if you WANT to and if you DECIDE to change your daily eating habits. It’s nothing mysterious about it. It’s all about things we already know. Boring, really 😉

Stop eating when you’re full. Find a sport you like and practise it regularly (which doesn’t mean once a month 😉 Weekly should be your aim. And the most difficult part of all is the part of changing and then keeping (the new) eating habits.

It was really hard in the begining – it started all with a dinner I had with my friend at the Chinese restaurant. We talked about food and our weight and we were both unhappy. We decided to start the project weight-loss together and to motivate each other and to support each other when it would get difficult.

The spark of this evening converted into a flame – it worked for me, I was so motivated that I pulled through and though I’m eating now my full calorie capacity each day, I’m still aware of eating healthy and to have sweets only as nice side effect and not more than a certain amount (I still use to orientate on calories I try not to exceed 300 calories for sweets per day). Unfortunately, my friend, with whom I made all those plans, couldn’t get into it like I did. What I want to say is that it’s all about converting the spark into a flame – then you’ll succeed.

It’s not true that you have to banish unhealthy food to lose weight. I’m addicted to chips and salty snacks and I allowed myself always some snacks – but I weighted them and I had never more than those 200 kcal per day. I really looked forward to this “pampering” (I kept it for the evenings) and it motivated me, to be strict for the day, so I could allow myself this spoiling in the evening.

A typical diet day looked like this:


Fruit smoothie or fruits


low protein bread (I decided to use only jam, without butter and of course only a bit, it’s all about the quantity)


mostly vegetables with a sauce or low protein noodles or rice, too (also being aware of the quantity..)

Of course, I hadn’t eaten the same every day, it’s especially import for us to have a variety, since our formulas do provide a lot of necessary proteins and vitamins, but we’re supposed to eat healthy and have variety to ensure a good maintenance. AND it’s also very important to take in the formula REGULARLY. And don’t underestimate the calorie intake we have for the formula – find out what is yours and build your weight loss diet around it. I chose the lowest calorie formula I could find (I take those tablets from Milupa), they represent 200 kcal per day. So I allowed myself to have up to 1.400 kcal a day but never less than 1.000 kcal. You do need calories and it’s not clever to lose too much weight in a short time – most likely you will gain the lost weight faster than you’ll know and secondly it’s absolutely not healthy for your body (AND: since during every weight loss process your Phe levels will raise, you shouldn’t be so strict either, in order to keep the levels as low as possible,too)

So for starting, find out what your daily calorie intake is (if you can consult your diet consultant or your doctor, this would be best, otherwise try to find out on the internet, you will have to enter your weight, size and your acivity level, someone working in an office won’t need as many calories as someone who is busy walking all day…

Make a plan. What can you banish easily from your daily diet plan? What do you want to keep? I decided that I could skip easily normal, bread-based breakfast for healthy variants with smoothies or fruits. Maybe for you it’s the right thing to do, to have a good breakfast and skip lunch with a smoothie or fruits. You’ll have to find out yourself what works best for you.

Keep a eating diary (if you’re not doing already for PKU).

Make sure to controll your Phe levels during the dieting even more often if you can. You need to have an overview how your body reacts on the weight loss. In my case, I couldn’t see a much higher phe level. It was moderate.

Don’t get overeager. You need regularly meals and your formula.

Last but not least: Do sports. Maybe you can build it in your daily life – could you go to work walking or by bike? Could you use the stairs more often? Maybe you can meet your friends up for a team play volleyball or anything you like. Have regular walks. Go to the gym or dancing. Whatever you like and keeps you moving is good.

I also got a savings box which I filled for every kilogramm I lost. Maybe you could also make a deal 😉 with your partner. My financé also put in some money for every kilogramm. And it was a nice amount in the end and I pampered myself with a nice bikini. 🙂

Well, I hope this was interesting and motivation for all those who want to lose a little weight.

One good point at the end: I used to drink lemonade often and I really was aware of drinking light products as there is phe in it. But when I did some research I found out that actually the Pepsi and Coke lemonades DON’T have that much phe in it. For Coke Zero (over here, please check again for your country!) it’s only 7mg / 100 ml and I decided I could easily have 21mg phe per day less and save 150 calories for that!

Good luck everyone – and let me know, how your little project is going!!!

Katie xxx

PS: Good to know, that once you’ve succeeded in pulling through diet for one or two weeks, it’s going pretty easy, since you’re proud of what you’ve already reached and you’ll soon notice a change in your eating habits and you won’t long that much for “crap” 😉 than before.

PPS: If you made some other experience or you can share some tips for those who want to lose some weight, please tell us below 🙂

New recipe: Filled cabbage leaves

Hi everyone,

I tried out a new recipe while I was visiting my mom. She decided to try a recipe from a magazine and we modified it spontaneously so I could eat with them.

Since it’s already a while ago I cannot remember the exact quantity of ingredients, but I think everyone can do it according to personal taste.

You need:

1 cabbage

rice (or low protein noodles / rice)

sour cream (or low protein yogurt)




vegetable stock

We cooked the whole cabbage in a pot with boiling water, which was slightly salted, until the cabbage leaves were soft (which took about 30-40 minutes). Then we cooked the rice and sliced the paprika, onion and herbs. We filled the cabbage with the rice-onion-paprika-herb-sour cream-mixture and wrapped them and fixed them with a cooking thread. We also sliced some cabbage leaves and put it into the casserole together with some vegetable stock to keep it liquid during cooking time in the oven. Then we put the rolls on the sliced cabbage. If you have a higher amount phe per day, you could also make a sour cream topping – otherwise you would use low protein yogurt or something comparable with low protein amount). Then you put it in the preheated oven for maybe 10-15 minutes and voilà – it’s ready to eat.

I really liked it, but I would also recommend a sauce along with it, since it’s a bit dry without 🙂

Here’s a picture…

I hope this inspired you to try this or maybe a variation of this 🙂 And don’t hesitate to share with us your experience, thoughts or variation recipes 🙂

Katie xxx

Testing Kit- Milupa Formula

Hi everyone,

a few days ago I received the Milupa-testing kit for formula – they have different “shakes” with different amounts of protein. I prepared the strawberry formula with 14g protein as breakfast today (it’s enriched with fat acids, so I guess it’s no problem to have not a breakfast together with it)

Here’s a pic of the prepared shake. It tastes really good… I like it and since it’s only 14 g protein per shake, its taste is not so strong (normally you can taste this strong aftertaste, typically for amino acids I think 🙂

I guess the flavors / formulas aren’t new at all, but Milupa is promoting a new composition without artificial flavors, colouring supplements or artifical sweetners. Which is really a good thing – since you’re likely to consum this on a daily base. 🙂

I also ordered samples of the chocolate flavour with 14g protein, mokka with 21g protein, cacao with 21g protein, pink orange with 21g protein and a tomatoe soup formula with 14g protein, which can be drunk for lunch f. e.

I’m really excited about the last one, since I think this is a fantastic and unique idea, taking your formula directly together with lunch or supper.

In my opinion, Milupa made a great effort providing this great variety of samples for testing, they also provide leaflets with exact formula description and had a nice box (matching the theme -where everything was packed into). Even they promise a gift card for an internet shop when you’re giving feedback by mail how you liked the samples.

Of course I will keep you updated with the other testings 🙂 I will show you pics, too. Nevertheless, I think that the products are not available outside of Germany yet – but if there’s an interest in those formulas from your side I will be pleased to ask Milupa whether there’s a possibility to obtain those (samples as well as full size products) from abroad.

Are you also interested in the exact composition of the shake? I could release this here too if you want to, but I’m not quite sure whether you want to read this.

Katie xxx

Little tricks to get yourself taking the formula…

Hi there,

just wondering what kind of little tricks your applying when it comes to forgetting the formula? Unfortunately, I sometimes forget taking it in the evenings… so I came up with the idea to put a little bowl with my tablets in every room so I always have them right in front of me and it’s not likely to forget it anymore.

Here you can see the blue bowl on my bed table 🙂

I’m really excited about your tricks and tips, we can learn so much from each other 🙂

Katie xxx

Low Protein Fruits – List

Hi everyone,

I was also asked to do the same list I did for veggies for fruits too. So – here it is 🙂

I was also asked to add exchanges, this will follow for both lists too.

pineapple          17 mg Phe / 100 g         0,5 g protein / 100 g

apple                  11 mg Phe / 100 g         0,3 g protein / 100 g

avocado             60 mg Phe / 100g         1,4 g protein / 100 g

banana               44 mg Phe / 100g         1,2 g protein / 100 g

star fruit            47 mg Phe / 100g          1,2 g protein / 100 g

pear                   18 mg Phe / 100 g         0,5 g protein / 100 g

blackberry       46 mg Phe / 100g          1,2 g protein / 100 g

strawberry       28 mg Phe / 100g          0,8 g protein / 100 g

pomegranate  27mg Phe / 100g           0,7 g protein / 100 g

grapefruit       15 mg Phe / 100 g         0,6 g protein / 100 g

blueberry       33 mg Phe / 100g          0,6 g protein / 100 g

raspberry        49 mg Phe / 100 g        1,3 g protein / 100 g

currant           43 mg Phe / 100g          1,1 g protein / 100 g

black currant  48 mg Phe / 100g        1,3 g protein / 100 g

cherry            18 mg Phe / 100 g        0,9 g protein / 100 g

kiwi fruit      38 mg Phe / 100 g      1,0 g protein / 100 g

mango          24 mg Phe / 100 g       0,6 g protein / 100 g

orange          27 mg Phe / 100 g      1,0 g protein / 100 g

Papaya         20 mg Phe / 100 g      0,5 g protein / 100 g

peach           23 mg Phe / 100g       0,8 g protein / 100 g

plum           19 mg Phe / 100 g       0,6 g protein / 100 g

watermelon  21 mg Phe / 100 g     0,6 g protein / 100 g

honeydew melon 28 mg Phe / 100g   0,9 g protein / 100g

Source: Nutrition information overview by SHS Nutricia Germany.

Katie xxx