recipe

Protein Buttermilk Pancakes

PBPfirst

Pancake Number 2 – Protein Buttermilk Pancakes.

Protein Pancakes have been known to be dry but not so with these delights.

These have gone down a storm with my brother Eddy and my PT.  Makes me chuckle that whilst eating these there is silence and once consumed phrases like “melt in the mouth” and “light and fluffy” get used!

These are great with Greek Yoghurt, Fruit and PB2 with dark Chocolate as in the picture or Bacon with Maple Syrup.

The mix makes up four pancakes.

Macros per half mix:  Fat 24.9g, Carbs 8.2g, Fiber 1.5g, Protein 39.5g and Calories 419

Ingredients:

  • 1 Large Egg
  • 50g of Melted Butter
  • 300ml Buttermilk
  • 1/2 Cup of Protein Powder (I love Cellucor Cinnamon Swirl)
  • 1/4 Cup of Almond Flour
  • 1 Tsp Bicarbonate of Soda
  • 1/2 Tsp Baking Powder
  • Coconut Oil for Frying

You Will Need:

  • Large Mixing Bowl
  • Whisk
  • Measuring Spoons
  • Medium Size Frying Pan
  • Fish Slice
  • Ladle
  • Pre Heated oven to 60C with a plate in it to keep pancakes warm whilst cooking others

 

  • Crack your egg into the mixing bowl

  • Add the buttermilk to the egg

  • Whisk until well combined

  • Add your melted butter to the mix

  • Whisk until well combined

  • Add your protein powder and mix in thoroughly

  • Add your almond flour to the pancake batter and mix in thoroughly

  • Add your baking powder and bicarbonate of soda to the pancake batter

  • Whisk it together thoroughly.  Then leave the batter for 10-15 minutes to allow the bicarbonate of soda to work it’s magic

  • Whilst the pancake batter is resting get your PB2 and mix with water

  • Until it looks like this and has a good drizzle consistency

  • Prepare your fruit and set aside

  • When your pancake batter has buffed up and got air bubbles after it’s 10 – 15 minute rest, it’s ready to use

  • Heat a dessert spoon of coconut oil in your frying pan over a medium heat until melted

  • Add about a ladle and a quarter of the pancake batter to the pan and wiggle pan until base of pan until covered

  • As pancake cooks over medium heat run fish slice around edges to help gauge when you can flip (pancake will hold when you can)

  • When pancake has bubbles all over and holds with fish slice, gently turn it over with the fish slice

  • Cook for about a minute on other side until golden brown.  Then pop this in oven on plate to keep warm whilst you cook the others

  • For the following 3 pancakes repeat process of melting coconut oil

  • and cooking the pancake the same as you did the first, keeping them warm in oven until all cooked

  • When you have your 4 pancakes divide them up (any left overs keep well in a ziplock bag in the fridge)

  • Add your fruit to your pancakes

  • Add your greek yoghurt

  • Drizzle your PB2 over the lot and enjoy!

Banana and Oat Protein Pancake

BPPFirst

Pancake Day is nearly here!!! In the run up, I am going to share my top 3 pancakes.

In at number 3 is the above.  This is a HUGE pancake but not to worry if you can’t eat it all, you can snack on it later as a delicious banana bread.

This is my Mums favourite and is ordered to be made when I visit her or she visits me.  She can’t get over how well the oats cook in a frying pan.

Macros: Fat 20.8g, Carbs 59.2g, Fiber 6.7g, Protein 33.7g, and Calories 562

I love this on a re-feed day 🙂

Ingredients;

  • ·     100g of Bananas (roughly 2 small bananas)
  • ·     50g of Porridge Oats (I use gluten free)
  • ·     1 Scoop of Whey Protein Powder (I used chocolate)
  • ·     50ml of Coconut Milk
  • ·     1tsp Bicarbonate of Soda
  • ·     1tbsp of Coconut Oil
  • ·     Sprinkle of Cinnamon

You will need;

  • ·     A medium and a small frying pan
  • ·     Measuring jug and measuring spoons
  • ·     Scales
  • ·     Large Bowl
  • ·     Mashing Instrument
  • ·     Spatula
  • ·     FishSlice
  • ·     Knife
  • ·     Chopping Board
  • Peel banana and place 50g of it in a mixing bowl

  • Mash the 50g of banana in the mixing bowl

  • Add oats to mashed banana and stir in well

  • Add protein powder to mixture and stir in well

  • Add coconut milk to mixture and stir in well

  • Add bicarbonate of soda to mixture and stir in well

  • Heat 2/3 of coconut oil in medium frying pan

  • and the rest of the coconut oil in small frying pan over a medium to high heat

  • Slice the remaining 50g of banana into 1cm slices. When your small frying pan is ready, add to the pan

  • Add the pancake mixture to medium frying pan and ensure evenly coated.  Turn heat down to medium.

  • Add banana slices to small frying pan and turn heat down to medium

    Turn banana slices every minute until golden brown on both sides then remove from heat.

  • When pancake mixture lightly bubbling and you are able to ease it up and over with fish slice then flip

  • When pancake golden brown on other side remove onto a plate.

  • Top pancake with bananas

  • Some Greek Yoghurt

  • Add a drizzle of honey

    Enjoy

My Sicilian Ragu

RagFinal1RagFinal2

 

Think my sicilian roots come through in this recipe.

This one takes time and is so worth it.  Great for when you are pottering around your home on a sunday so you can give it a stir, your home will smell amazing and this makes up 12 portions.

Ragu is a versatile thing, you can use it to make lasagne, serve it with sweet potato mash or over gnocchi etc

Fab to have some in the freezer as a back up for when friends and family visit, my sons friends ask for this when over, (so it is a crowd pleaser) or frankly just for me.

Macros per portion: Fat 27.8g, Carbs 9.1g, Protein 34.5g and calories 469

Ingredients:

  • 2 Large Onions
  • 8 Cloves of Garlic
  • 3 Medium Size Carrots
  • 3 Celery Stalks
  • 3 Tbsp Avocado or Olive Oil
  • 12 Rashers of Pancetta or Streaky Bacon
  • 1.2kg Minced Beef
  • 12 Italian Sausages (Sainsburies and M&S ones are gluten free)
  • 1 Bottle of Red Wine (nothing fancy Sainsburies house red is fine)
  • 2 x 680g Bottles of Passata
  • 4 Tbsp Italian Herb Seasoning

You will need:

  • A large pan
  • Meat Chopping Board
  • Vegetable Chopping Board
  • 2 sharp knives
  • Large bowl for meat
  • Large bowl for vegetables
  • Large Pan
  • Spatula
  • A little patience
  • Peel and chop your onions into small pieces and place in your vegetable bowl

  • Peel and chop your garlic into small pieces and place into the vegetable bowl

  • Peel and chop your carrots into small pieces and place into the vegetable bowl

  • Cut the ends of the celery off and discard.  Cut celery into small pieces and place in your vegetable bowl

  • On your meat board chop up your pancetta / bacon into small pieces and place in your meat bowl

  • Take your vegetable bowl and add the contents to your large pan with the avocado / olive oil in

    Your pan needs to be at a medium heat

  • Stir well and cook over medium heat for 10-15 minutes. Stir the vegetables every couple of minutes

  • Until vegetables have softened

  • Squeeze the italian sausage meat out of their skins into the meat bowl

  • Stir in the contents from your meat bowl and add to the vegetables in your pan.

  • Cook until meat has browned stirring every couple of minute

  • Unwrap your mince and place in your meat bowl

  • Mix the mince in thoroughly to the mix in your pan and cook until the meat has browned stirring every couple of minutes

  • Pour your bottle of red wine into your Ragu mix

  • Stir in well, make sure it is on a medium heat and let the the Ragu mix simmer on the hob until almost all the liquid has gone

  • So your Ragu mix looks like this

  • Add your jars of passata to the Ragu and stir in thoroughly (you can always add a little water to the jars after first empty, shake and pour the rest in so all passata used)

  • Add the italian herb seasoning and stir in thoroughly.

    Make sure the heat is on a medium simmer and then simmer for 2 – 2.5 hours until your Ragu is a really thick meaty mix

    Take care to stir every 5 minutes or so to ensure your Ragu does not stick to the bottom of the pan

     

     

     

  • Until it looks like so.

    There you have it – 12 portions or Ragu.

     

6 portions make up a good size lasagne like this (I put thin slices of butternut squash in instead of lasagne sheets)

The Ragu freezes well.

photo

Overnight Oats

ONO9

This is a great easy way to sort breakfast!

Just to clarify with overnight oats you prepare them the night before and eat in the morning – not eat just before bed 🙂

Love the variety of things you can do with them – here are mine from todays breakfast. You can play about with the basics to hit your Macros.

Macros: 11g Fat, 41g Carbs, 7g Fiber, 36g Protein and 398 Calories

Ingredients:

  • 25g Porridge Oats
  • 1 Scoop Cellucor Cinnamon Swirl Protein Powder
  • 2 Tbsp PB2
  • 125ml Chocolate Coconut Milk
  • 30g Raspberries
  • 10 Pistachios

You will need:

  • Glass Jar
  • Scales / Measuring Spoons
  • Measuring Jug
  • Metal Spoon to mix
  • In the evening get a clean jar with a lid

  • Measure out your oats and add to the jar

  • Add your scoop of protein powder to the oats

  • Add your PB2

  • Add your chocolate coconut milk.  Stir with a metal spoon until thoroughly mixed in

  • So it looks like this

  • Seal the jar and leave overnight

  • In the morning pour your oats into a bowl, add your topping and scrum – it’s breakfast.

    Some people like to warm theirs up – I like mine at room temperature

Cookies and Cream Protein Cake – Recipe

C&C19C&C18

This one was designed for my little brother Eddy as it has all his favourite things in it:  Dark Chocolate, Cookies and Cream Whey Protein Powder and Cashew Butter.

This cake is a big beast but no worries it freezes well and is great to share with friends.

Makes 10 slices

Macros per slice: 23.3g Fat, 13.6g Carbs, 4.2g Fiber, 37.3g Protein and 420 Calories

Ingredients:

  • 400g aubergine
  • 200g Dark Chocolate (I use Green and Blacks 85%)
  • 4 large Eggs
  • 10 scoops of Cellucor Cookies and Cream Whey Protein Powder
  • 450g 0% Fat Greek Total Yoghurt
  • 170g Cashew Butter
  • 2 tsp Baking Powder

You will need:

  • Pre heated oven to 160C non fan / 140c fan
  • 2 Large Mixing Bowls
  • Microwave
  • Cling Film
  • Electric Whisk
  • Scales / Measuring Spoons
  • Sharp Knife
  • Large Loose Bottomed Cake Tin
  • Spatula
  • Puncture the aubergines all over with a sharp knife.

  • Place in a bowl, cover with cling film, pop in the microwave on a high heat for 8 minutes

  • Whilst aubergine is in the microwave, break up your dark chocolate into small pieces

  • When aubergine is cooked, remove from bowl, throw away excess water and peel them with a sharp knife

  • When peeled, blend aubergine into a smooth paste.

  • Pop dark chocolate pieces into the bowl aubergines were cooked in, so chocolate starts to melt

  • Mix the aubergine and dark chocolate together thoroughly and until chocolate has melted.  If necessary pop mix back into microwave for 30 seconds

  • Crack your eggs into a clean mixing bowl

  • Add your protein powder to the eggs

  • Add your cashew butter and greek yoghurt to the mixing bowl

  • Mix in thoroughly with an electric whisk

  • So it looks like this when all combined

  • Add the aubergine and chocolate mix to the mixing bowl.  Add your baking powder. Mix thoroughly with an electric whisk

  • Until you have a gorgeous cake batter

  • Prepare a large loose bottomed cake tin.  I find Dr Oetkers Cake release spray fabulous for this. Bake in the oven at 160C for a non fan oven or 140C for a fan oven for 35-45 minutes.  You will know cake is done when it has risen and you have placed a skewer into the middle and it comes back out clean

  • Leave to cool down completely in tin

  • Remove from tin and enjoy!

    This cake keeps well in an air tight container in the fridge but also freezes well.