Tag Archives: protein pancakes

More slimming pancake recipes :)

Part 2 of Protein Pancake recipes for fitness enthusiasts…Check these simple and tasty recipes.  Now you have enough to try a different pancake every morning!!

4. Simple Pre-Contest Protein Pancakes (ready in 10 minutes, makes 4 pancakes)

1 tbsp psyllium husk

1 scoop vanilla whey protein powder

1 whole egg

1/4-1/3 cup water

Blend. Heat pan over medium heat. Pour batter. Flip when bubbles appear.

Nutrition facts per pancake: Cals 90, Fats, 2.5 g, Sodium 55 mg, Carbs 3 g, Fiber 2 g, Sugars 0 g, Protein 15 g

5. Dark Chocolate Protein Pancakes (ready in 10 minutes, makes 2 pancakes)

4 egg whites

1/2 cup rolled quick oats

1 scoop chocolate protein powder

1/4 cup unsweetened almond milk

1 tbsp unsweetened dark chocolate cocoa powder

1 tbsp chia seeds

1 tbsp ground flaxseed

2 tbsp pumpkin puree or sweet potato baby food

1-2 packets Stevia (optional)

Directions: Let batter sit for 5 minutes to allow chia seeds to soak up some of liquid.  Blend, heat pan, pour, flip 🙂

Nutritional info: Cals 230 g, Fats 6 g, Sodium 160 mg, Carbs 22 g, Fiber 6 g, Sugars 2 g, Protein 23 g

6. Pumpkin Pie Protein Pancakes (ready in 10 minutes, makes 2 pancakes)

2 tbsp canned pure pumpkin

1/4 cup rolled quick oats

2 tbsp wheat bran

1 egg

2 tbsp low fat cottage cheese

1/4 cup water

1/2 tsp vanilla extract

1/2 scoop vanilla whey protein powder

1/2 tsp maple extract

1/4 tsp all spice

1/4 tsp nutmeg

1/2 tsp baking powder

Blend. Heat pan. Pour batter. Flip pancakes. ENJOY!

Nutritional info: Cals 90, Fats 2.5 g, Sodium 30 mg, Carbs 8 g, Fiber 2 g, Sugars 1 g, Protein 9 g

Happy cooking and let me know which one is your favourite!! Maybe you’ve created your own?? Please share your recipes and comments below!

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As promised here is a link to some excellent lower body stretches for ya Ashley!! Pictures included!  It is best to stretch everyday (after you’ve warmed up of course) but you can increase your flexibility by following a stretching program at least 3 times a week for 20 minutes or more!

Les 🙂

 

 

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Healthy Comfort Food: Protein Pancakes PART 1

If you’ve picked up the latest issue of OXYGEN magazine this month you would’ve already seen these FANTASTIC recipes for protein pancakes.  I have chosen to post the first 3  recipes (thank you Oxygen magazine) for those of you who think cooking takes too much time or eating healthy doesn’t taste good….allow me to prove you wrong….

First off here are 4 easy steps to making the perfect pancake that you can eat for breakfast, lunch OR dinner!

1. Blend pancake ingredients in a blender.

2. Heat pan over medium heat, then lightly coat with cooking spray.

3. Pour desired amount of batter into hot pan.

4. Flip when bubbles form in batter, or when one side is golden.

And here are the first 3 out of 6 delicious high protein pancake recipes from Oxygen Magazine (my favourite magazine!):

1. Coconut Cashew Pancakes with Raspberry Sorbet (ready in 10 minutes, makes 2 pancakes)

1/4 cup rolled quick oats

1/4 cup vanilla whey protein powder

1/4 cup coconut flour

1/4 cup cashews

2 tbsp low fat cottage cheese

2 egg whites

1/2 cup water

Sorbet:

1 cup frozen raspberries

1/4 cup vanilla whey protein powder

1/8 cup cold water

Directions:

1. Follow steps 1-4 (above) with batter ingredients.

2. Blend sorbet ingredients using an immersion blender for about 2 minutes (or a magic bullet), until think and fluffy.

3. Serve pancakes topped with dollop of sorbet.

Nutritional Info (per pancake with topping): 350 cals, 11 g fat, 130 mg sodium, 29 g carbs, 11 g fiber, 6 g sugars, 33 g protein

 

2. Savoury Red Pepper Patties (ready in 10 minutes, makes 4 pancakes)

1 cup red bell pepper, chopped

4 egg whites

1/4 cup unflavoured whey protein powder

1/8 cup low fat cottage cheese

1/4 cup coconut flour

Topping:

1/4 cup tuna

3 tbsp low fat cream cheese

1/2 tsp garlic salt (optional)

Directions:
1. Follow steps 1-4 with batter ingredients.

2. Top each patty with a thin layer of cream cheese, a spoonful of tuna and a sprinkle of garlic salt.  Serve

Nutritional Info (per pancake): 130 calories, 3.5 g total fats, 150 mg sodium, 7 g total carbs, 3 g fiber, 2 g sugars, 16 g protein

Protein Pancakes

3. Berry Cheesecake Pancakes (ready in 10 minutes, makes 5 pancakes)

1/3 cup nonfat vanilla Greek yogurt

1/4 cup low-fat cottage cheese

1/8 cup vanilla whey protein powder

1/8 cup coconut flour

1/4 cup rolled quick oats

1 whole egg

1/4 cup unsweetened almond milk

Once batter is blended, stir in:

1/4 cup raspberries (fresh or frozen)

1/4 cup blueberries (fresh or frozen)

Cook pancakes following steps 1 to 4, using a slightly lower heat and cooking for a little longer.

Nutritional Info with topping (per pancake): 180 cals, 2 g fats, 80 mg sodium, 7 g carbs, 2 g fiber, 2 g sugars, 7 g protein

 

Now don’t just read the recipes, TRY THEM!  You’ll look forward to your next breakfast if you do 🙂

Check back next week for recipes 4-6…these ones are even healthier and will also contribute to your slimming down goals…

Les 🙂

 

 

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