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Sweet and simple protein pancakesINGREDIENTS4 eggs
1 egg white
25g vanilla or chocolate whey protein
1 small banana
40g whole rolled porridge oats
1 tsp ground cinnamon
2 tsps stevia
15g coconut flour
15g coconut oil
Makes 4 pancakesPer Pancake: 193 Calories, 14g Carbs, 14g Protein, 9g Fat
METHODPut all of the ingredients into a blender and
mix together. Add a little water if necessary to
achieve the right consistency. The mixture should be quite thick yet runny enough to pour.
Heat some of the coconut oil in a large non stick pan over a medium / high heat. Pour one quarter
of the mixture into the centre of the pan. Move the pan around gently to even out the mixture
into a circular shape. When small holes appear in the pancake, turn or flip it over and heat on the
other side for 1-2 minutes.
Transfer pancake to a plate. Add more oil to the pan and repeat the process with the remaining
batter.
NOTE: These can be kept in the fridge for
up to 2 days.
SERVING SUGGESTION: Tastes great with
berries and greek yoghurt or a squeeze of
fresh lemon juice and a drizzle of honey.
Ridiculously yummy chocolate nut pancakesINGREDIENTS25g coconut flour
25g chocolate flavour whey protein
30g whole porridge oats
2 eggs
1 egg white
1 tsp cocoa powder
1 tsp stevia
20g dark chocolate (70% cocoa)
10g coconut oil
15g crunchy peanut butter (no added sugar)
Makes 5 pancakesPer Pancake: 148 Calories, 9g Carbs, 10g Protein, 8g Fat
METHODPut all of the ingredients into a blender and mix together. Add a little water if necessary to
achieve the right consistency. The mixture should be quite thick yet runny enough to pour.
Heat some of the coconut oil in a large non stick pan over a medium / high heat. Pour one quarter
of the mixture into the centre of the pan. Move the pan around gently to even out the mixture
into a circular shape. When small holes appear in the pancake, turn or flip it over and heat on the
other side for 1-2 minutes.
Transfer pancake to a plate. Add more oil to the pan and repeat the process with the
remaining batter.
NOTE: These can be kept in the fridge for
up to 2 days.
SERVING SUGGESTION: Serve with a
dollop of greek yoghurt, black cherries
(frozen ones are cheapest!) and some
grated dark chocolate.
Divine prune and sweet potato pancakesINGREDIENTS5 eggs
25g chocolate flavoured whey protein
half a medium sized banana
1 tsp ground cinnamon
1 tsp stevia
15g coconut flour
150g sweet potato, peeled and diced
30g dried prunes, chopped roughly
30g coconut oil
For the Blueberry Sauce (optional):
50g fresh or frozen blueberries
juice of half a lemon
1 tsp stevia
Makes 9 pancakesPer Pancake (with Blueberry Sauce): 114 Calories, 9g Carbs, 6g Protein, 6g Fat
METHODBring a saucepan of water to the boil. Add the
sweet potato and simmer until soft (8-10 mins).
Remove from heat, drain and leave to cool.
In a fine sieve, mash the sweet potato gently with
a fork to remove excess water.
Add all the ingredients (except for the coconut oil) to a blender and pulse until smooth.
Allow the batter to stand for 10 minutes.
Heat a small amount of the coconut oil in a non stick pan, to a medium / high heat. Pour a small
amount of the mixture into the centre of the pan (approximately 15cm diameter). Move the pan
around gently to even out the mixture into a circular shape. When small holes appear in the
pancake, turn or flip it over and cook for 1-2 minutes.
Transfer pancake to a plate. Add more oil and repeat the process with remaining batter.
For the blueberry sauce (if making): Heat the blueberries with a splash of cold water in a saucepan
over a medium heat. Add the lemon juice and stevia and stir gently. Cook for 3-4 minutes. Allow
to cool for several minutes before serving with the pancakes.
NOTE: These can be kept in the fridge for
up to 2 days.
The sharpness of the blueberry sauce
contrasts really well with the sweetness
of the pancakes.