4 Healthier Pancake Day recipes from top fitpros

February 17, 2015

Today I turn the blog over to the capable hands of four fab fitpros. They’ve whipped up a pancake recipe each – which will you use tonight for Pancake Day?

The truth is, pancakes can be enjoyed all year round so if you find this blog post at a later date, go ahead and take your pick from these healthy, delicious protein pancake recipes!

Thanks to Fitcetera, The Fit Mum Formula, Benjamin Tormey and Vikki Ede.

fitcetera pancake day recipe
Fitcetera’s Fuss-Free Protein Pancakes

Fitcetera is a health and fitness blog run by Georgina Spenceley, a full time business analyst, part time sports massage therapist and blogger. Running, CrossFit and Yoga are her weapons of choice, but she also enjoys trying new fitness concepts. She has a passion for stylish apparel, and sometimes geeks out with science and gadgets. Georgina believes in a balanced approach to nutrition – no fads, no elimination – just moderation and learning to give your body what it needs, when it needs it. Look out for her “Anti-Diet Approach” book and course in the near future.

“I love these protein pancakes as a weekend treat that also helps me get my protein intake up. I sometimes struggle to get in enough protein to fulfill my needs as a very active person, but I also have a real sweet tooth, so protein powder helps me supplement my food. This recipe is so easy to make, and feels indulgent every time.”

Ingredients
– 1 medium banana
– 2 whole eggs (or 1 egg and 3 tbsp egg whites)
– 1 scoop (70ml or 25g) of whey protein (I use MyProtein Impact Whey, or Impact Whey Deluxe – vanilla or chocolate are nice)
– 1/2 tsp coconut oil (not because it’s “metabolism-boosting” or a “superfood”; just because it stops the pancakes sticking!)

Method
– Mash the banana with a fork. Add to a jug with the egg and protein powder and mix well.
– Heat a small pan (for American style pancakes) or a large pan (for traditional thin) on a medium heat and add 1/3 of the oil until melted.
– Add 1/3 of the batter mixture and tilt the pan to coat. Cook until small bubbles appear on the surface then flip with a spatula (or, if feeling nifty, by flicking the pan), and cook until browned.
– Repeat for the remaining mixture.
– Serve stacked on a plate with toppings of your choice (berries, peanut butter, hazelnut spread, maple syrup, etc.) or for traditional thin pancakes, roll them up with lemon and a sprinkle of sugar (or substitute).

ben tormey pancakes recipe
Ben Tormey’s Coconut Flour Protein Pancakes

Benjamin Tormey is an international fitness coach and trainer with a background in pure mathematics. He applies those mathematical skills to the science of training and nutrition: this allows him to get results quickly and efficiently, while fitting training and nutrition comfortably into clients’ lifestyles. Ben has previously coached clients for and written articles for PropaneFitness and Fitocracy, and contributed recipes to Anna Sward’s Protein Pow. Ben teaches people how to fit training and nutrition into their lifestyle in a sustainable way, and build good habits, to ensure long-term progress. He helps them understand why they should do things, not just how.

“These pancakes are perfect if you’re keeping carbohydrates low, but they aren’t terribly high in fat either, which means you can almost certainly fit them into your macros with room for extras.

I have experimented with loads of different protein pancake recipes and I always come back to this one. It’s simple, quick, and doesn’t require loads of esoteric ingredients. It actually tastes like you’re eating a real pancake, which is the most important thing!

You can play around with the ingredients, because the recipe is quite robust. You can use egg whites instead of a whole egg, or coconut milk instead of cow’s milk, for example, and it’ll still work.

I like to serve them with dark chocolate pieces placed between each pancake in the stack. Or take an additional scoop of whey, mixed with a little water to form a sauce and drizzle that on top.”

Ingredients
– 1 scoop/25g whey protein (white chocolate and vanilla whey are excellent choices for this recipe, but pretty much any flavour will work)
– 4tbsp coconut flour
– 1 whole egg
– 2tbsp semi-skimmed milk
– Raspberries, blueberries, dark chocolate, nut butter to serve (optional)

Method
– Mix all the ingredients or blend until smooth
– Coat a non-stick pan with cooking spray (butter and coconut oil are fine too)
– Place the pan over a medium heat
– Form small pancakes using 2-3tbsp of the batter
– Cook until bubbles form on top and then flip, cooking for another minute, or more until golden.

vikki ede gluten free pancake recipe
Vikki Ede’s Gluten and Wheat Free Banana Pancakes

Vikki Ede is Nutrition and Lifestyle Coach at MenopauseSurvivalPlan.com. As well as running MenopauseSurvivalPlan.com, she holds workshops for a charity teaching schoolchildren about healthy eating. She runs cookery classes for the school kids and for the parents looking to learn the basics of feeding children healthier options. After going through peri-menopause in her 40s, Vikki set about learning how best to help this special-population. She understands the feelings and pain that can be associated with this stage of life and wants to help women get more from life, lose weight, increase energy levels and enjoy relationships more. MenopauseSurvivalPlan.com shows women how to prevent, minimise or cope naturally with the many varied symptoms.

“All my recipes (including this one!) are created around tasty ingredients which benefit and nurture the hormones and reduce the impact of menopausal symptoms.

This pancake recipe is gluten free and wheat free and includes soya which is known to help during the menopause. It’s super quick, easy and stress-free for busy women juggling a million things.”

Ingredients (for 2 pancakes)
– 1 large ripe banana
– 1 large organic egg
– 2 tbsp gluten & wheat free or almond flour
– 1 tbsp protein powder (I use Synerprotein but you could use organic soya instead)
– 1/2 tsp vanilla essence
– 1/2 tsp cinnamon
– 1/4 tsp baking powder (GF)
– Coconut oil
– Maple syrup (optional)
– Fresh fruit of your choice

Method
– Put the first 7 ingredients into a Nutri-Bullet or blender and mix for 30 seconds.
– Heat a large frying pan over a medium-low heat and add 1 tbsp of oil.
– Once melted add about 2 tablespoons of the batter at a time to the pan for each pancake and cook until the bottom is set (1-3 minutes).
– Gently flip with a spatula and cook for a further minute.
– They need to be small and will be ‘floppier’ than pancakes which contain more flour.
– Serve immediately, topped with fresh fruit and maple syrup (optional).

the fit mum formula pancake day recipe
The Fit Mum Formula’s Flourless Ricotta Pancakes

Polly Hale is founder of The Fit Mum Formula, an online Fitness & Nutrition programme with all the resources you need to get in shape from the comfort of your own home. As a qualified Personal Trainer and Nutrition Advisor, and full-time Mum to six year old Aurora two year old Bella, Polly understands the need to feel healthy and energetic as well as confident about your body, but knows getting to the gym or following complicated regimes is just not an option for busy parents. Included in the BodyBack programme is an online cookbook with easy recipes that are all tried, tested and approved by her family.

“Avoiding gluten, whether by choice or for allergy reasons, doesn’t have to mean missing out, as this pancake recipe shows. Choose a protein powder that’s gluten free if you have an allergy or intolerance to it. Use whatever flavour powder takes your fancy – you could even skip the cinnamon and vanilla and use an unflavoured powder to make savoury pancakes; a little parmesan added to the mix would be delicious.”

Ingredients (makes 2 pancakes)
– 2 eggs
– 100g ricotta cheese
– 1 scoop (25-30g) protein powder
– 1 tsp. vanilla extract
– 1 tsp. cinnamon
– 1/2 tsp. baking powder
– Pinch of salt
– Coconut oil, to grease the pan

Method
– Whisk all the ingredients together except the oil to make a smooth batter.
– Grease a frying pan lightly with coconut oil and heat to a high heat.
– In two batches, pour the pancake batter into the pan then turn the heat to low.
– After a couple of minutes (when the pancake starts to come loose and bubbles appear), flip it over.
– Fry for a further 2-3 minutes before turning out onto a plate and serving with fruit.

I’d love to know if you make any of these recipes! Let me know here or on FB or Twitter and I’ll pass your comments on to the fitpro behind the recipe 😀 I’m sure they’d love to know that their recipes are being enjoyed.

4 Healthier Pancake Day recipes from top fitpros is a post from The Fit Writer blog.

Nicola Joyce – the Fit Writer – is a freelance copywriter and journalist who writes for the sport and fitness industry. Her main website is here.


Heart-healthy recipes for Valentine’s Day

February 12, 2014

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Hearts are everywhere this week as Valentine’s Day approaches. I don’t pay much attention to the plush and plastic type – I prefer concentrating on ways to show my actual heart a little love.

What follows is my version of a food-blog post. Let me point out that I’m not a food blogger, for several reasons (most of which you are about to discover…) However, when the folk at Waitrose asked me to come up with some heart-healthy recipes ahead of V-day, I said I’d do my best.

Waitrose are running their heart-healthy recipes project to promote healthy meal ideas we can all cook at home.

So, here goes! (All ingredients were bought from Waitrose with a voucher they sent me for this purpose).

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Smoked trout pate with baked artichoke, walnut kale pesto and a beetroot heart followed by coconut whipped cream, seeds and berries
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Smoked trout pate
– 100g smoked trout
– lemon
– parsley
– fresh horseradish root
– one shallot
– two (or more if you like) chestnut mushrooms
– a little oil for sauteeing

– Chop the shallot and mushrooms and saute in the oil using a low heat. Add a bit of lemon peel towards the end. Allow these to cool.
– Finely chop the horseradish (don’t use much, it’s really strong!)
– Add the trout, lemon juice, horseradish and cooked/cooled veg to a blender. Blend it all up.
– Season with salt (I used smoked sea salt) and black pepper.
– Pop a bit of fresh parsley on top to make it look fancy because “it’s for the blog”.
– Eat it and wonder why on earth you don’t make this all the time because it’s amazingly delicious!

Heart-health: trout
Oily fish is packed full of unsaturated omega 3 fatty acids, “good fats” which have been shown to reduce inflammation and benefit our health in many ways – including heart health. Be mindful of your omega 3 intake to help balance out our Western diets which tend to be so omega 6 and omega 9 dominant. A more common fish pate would be salmon or smoked mackerel (and I do love smoked mackerel) but my absolute favourite is smoked trout. So that’s what I made!

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Walnut and kale pesto
40g walnuts
150g kale
1 fat garlic clove
Basil
Olive oil
Lemon juice
(Makes a small jarful – I didn’t eat all of this!)

– Toast the walnuts in a hot pan (watch they don’t burn)
– Steam the kale then cool it quickly in cold water. Drain it well and pat it dry.
– Put everything in a blender and… er… blend it. Add just enough olive oil to loosen the mixture so it blends well.
– Use as much lemon, basil and seasonings to suit your personal pesto preference.

Heart health: walnuts and kale
Most raw nuts (not peanuts) are good for heart health, as they’re high in unsaturated fatty acids (healthy fats) as well as vitamins and minerals. They also contain Fiber. All nuts contain plenty of fiber, Vitamin E, naturally-occuring plant sterols and l-arginine. Walnuts are a particular superstar, though, with more antioxidants than any other nut.

Kale is enjoying something of a purple patch in healthy-eating circles at the moment. Like most leafy greens and brassicas, it packs a nutritional punch: fibre, vitamins, minerals, phytonutrients and antioxidants including copper, folate and potassium. Steaming it is better than boiling it beyond all recognition.

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Served with: a baked artichoke (for no particular reason other than artichokes have hearts, and their leaves are a delicious way to scoop up pesto and pate), some lettuce and endive leaves (for decoration) and a heart which I cut out of a cooked beetroot with a heart-shaped cookie cutter.

Heart health: beetroot
Beetroot juice is emerging as a popular pre-workout drink for athletes due to its high concentration of nitrates, which converts into nitric oxide in the blood. Nitric oxide widens blood vessels and lowers blood pressure. Just one of the reasons beetroot is great for heart health (and health in general).

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Coconut whipped cream with berries, seeds and 100% chocolate
– Put a tin of coconut cream in the fridge overnight. This will separate the cream from the coconut water.
– Open the tin carefully and spoon out the hard cream solids (which will be at the top).
– Whip these using a food processor or a hand whisk – they will whip up just like cream.
– Flavour with vanilla if you want.
– Strew with seeds, berries and grated chocolate because “it’s for the blog”.

I served the coconut whipped cream with strawberries (because they’re traditional for Valentine’s Day, after all), pumpkin seeds, goji berries (just because they’re red) and grated 100% chocolate – my favourite!

Heart health: coconut and 100% chocolate (cacao)
The fats in coconut oil and cream are medium-chain fatty acids which are thought to be very heart-healthy despite being a saturated fat.

Dark chocolate is healthier than its paler counterparts, and 100% chocolate (or cacao) is chocolate with none of the unhealthy stuff added and all of the good bits retained. It hasn’t got any added sugar, sweeteners or fats and is a great source of antioxidants. Cacao contains theobromine, phenylethylamine and can increase your brain’s production of serotonin. It also contains vitamins and eessential minerals including magnesium, iron, calcium, zinc, copper and potassium. It’s a source of the flavonoids epicatechin and catechin. And, because it’s so strong, you barely need any to get that wonderful dark chocolate flavour.

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Check out Waitrose’s healthy-heart recipes page for more ideas (and possibly some better pictures than mine!)

What’s your favourite heart-healthy ingredient?

Heart-healthy recipes for Valentine’s Day is a post from The Fit Writer blog.

Nicola Joyce – the Fit Writer – is a freelance copywriter and journalist who writes for the sport and fitness industry. Her main website is here.


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