Quick and delicious Protein Pancakes (dairy free)

We love pancakes, we try and make different varieties flavours and experiment with ingredients. This week we mastered a yummy 5 ingredient protein pancake that we all love. It’s quick and simple and it is dairy free (and there is no flour in sight!). So why not whip a batch up next Sunday morning for family pancake breakfast.

protein pancakes

Ingredients (makes roughly 5 pancakes, depending on the size)

2 Eggs

1 1/2 Bananas

1 scoop of preferred protein powder (we use BSc Natural Organic Chocolate Protein Power)

1/4 cup Traditional Oats

1/4 cup LSA mix (Linseed, sunflower seed & almond meal)

Blueberries (optional)

Directions

Mash banana in mixing bowl and add all other ingredients

Stir well to combine

Heat frying pan. We use Nuttelex or Coconut Oil to cook the pancakes in

Pour mix into desired size and cook on one side until they bubble and then flip. Cook for further minute or so until golden brown.

Serve with toppings of your choice. We have sliced fresh strawberries & blueberries.

Enjoy xx

 

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Book Review : Clean Food – Clear Thinking

I was asked to review the health and wellness book, Clean Food – Clear Thinking written by Naturopath Karina Francois. I was thrilled to be sent a copy as I love reading everything about health, wellness, nutrition and mindset. I was a bit slow getting around to it due to my Personal Training business really picking up and getting busy now that it is spring, but boy I’m glad I made time to read it over the last few weeks!

Clean Food -Clear Thinking by Karina Francois

Clean Food -Clear Thinking by Karina Francois

Karina Francois is an international author, entrepreneur, leading health expert and Naturopath and this book really outlines how you can achieve optimum health through nutrition which leads to happiness in other areas of your life.

The book starts with a great overview of the basic foundations for healthy living and explains nutrition and cellular needs, including easy to understand information about Protein, Carbs and Fats for our bodies. It then goes on to explain everything our body needs for optimum health. There is a fantastic chapter on detoxification, digestion and food sensitivities which I found really interesting, especially as our 1 year old daughter has a rare food intolerance called Food Protein Induced Enterocolitis Syndrome (FPIES). I am constantly researching and making it my mission to find out everything I can about this condition and raise awareness, so it means I have become much more aware of food sensitivities etc.  I have become a sponge for information on this topic and it has become a bit of a passion of mine, hence why I am also currently studying my Diploma of Nutrition and Dietetics for Personal Trainers!

Part 2 is all about Mindset – Psychology of Health Management. This is really interesting stuff and goes into great detail about the brain and making health management and weight loss management a life change. Once again, this is a topic that I really love and it really helps in my field to have a good grasp on it as it is something I deal with in my clients. I promote a holistic approach to health, wellness and fitness and I truly believe that it needs to be a lifestyle change and something that you can easily adopt and carry with you throughout your entire life.

It then goes on to a fantastic section all about self image, self esteem and discovering your ‘why’. There are some great self esteem builders, affirmations and assessments and checklists to keep you on track and understanding a lot more about yourself and your self image. This is something I really got a lot of benefit from and it something that you could keep going back to over time! A lot of the content and philosophies are in line with my own so I will be able to use a lot of the information with my clients which is fantastic!

The final part is recipes and meal plans. Now, I LOVE a good cook book and a new recipe and this book does not disappoint. There are some awesome and simple recipes in this book and the thing I like the most is they don’t contain a thousand ingredients that you will probably never use again. They are easy to follow and perfect for health conscious, busy families. A few of my favourites include the healthy muesli bars, banana loaf, zucchini, carrot and walnut bread, kale and mushroom frittata and the flourless chocolate cake/muffins.

Delicious Healthy Muesli Bars - Recipe from the book

Delicious Healthy Muesli Bars – Recipe from the book

If you are looking to change your habits, lifestyle, mindset and health and really achieve optimum health then this is a great book to help set you on the right path! I would highly recommend it and I really enjoyed reading it.

Let me know if you have read any good health and wellness books lately that I should check out.

Check out my facebook page here

Enjoy xx

Carrot Cake Porridge Whip Recipe – I Quit Sugar

I always feel so prepared and organised when I make these overnight oats. Plus they are delicious. This recipe is actually from the I Quit Sugar Cookbook, you can adapt or change it to your liking, but I love it just the way it is. It makes 2 serves.

Carrot Cake Porridge Whip - source I Quit Sugar

Carrot Cake Porridge Whip – source I Quit Sugar

Carrot Cake Porridge Whip

Ingredients

1/2 cup rolled oats

1 TBSP chia seeds

1 1/2 cups coconut milk (or any kind of milk)

1 tsp natural vanilla extract

1 large carrot, finely granted

1 tsp cinnamon

1/4 tsp ground ginger (I don’t usually use this)

pinch nutmeg and sea salt

1/2 frozen banana

2 TBSP crushed walnuts

2 TBSP coconut flakes

Yoghurt or whipped coconut cream with additional walnuts and coconut flakes or sugar free granola to serve.

Directions

Blend the oats, chia seeds, milk, vanilla, carrot, spices, salt, banana and the walnuts and the coconut flakes until smooth. Pour into two jars or containers with lids. Leave to soak overnight in the fridge, with lids on.

overnight oats blender

overnight oats jars

In the morning, top with yoghurt or whipped coconut cream, granola and additional walnuts and coconut flakes.

overnight oats coconut cream

Totally delicious, easy to prepare and make and it means you don’t have to think about breakfast the next morning. You could make a double batch and have breakfasts for half of the week. I often do a batch on Sunday night so breakfast is sorted on Monday and Tuesday morning and I start the week off prepared and healthy!

There are so many varieties of overnight oats, if you have a great one you would like to share, head over to FitM.U.M Facebook page and share it with us.

Enjoy xx

Delicious Fudgy Bliss Balls

I love a good bliss ball and it’s even better when it is this simple to make (no blender/food processor required!!).

We always have these ingredients in the house at any given time and I love that when I feel like something yummy or need a snack, I can whip these up in 5 minutes (plus time to set). They don’t last long in our house because they are so yummy so you could double the ingredients below to make a bigger batch.

fudgy bliss balls tea

Ingredients

1/4 Cup honey (or I often do half honey and half rice malt syrup – still 1/4 cup in total though)

3/4 cup of Natural Crunchy Peanut Butter

1 tsp Natural Vanilla Extract

1 (heaped) TBSP Raw Cacao Powder

1 cup desiccated coconut

1 TBSP chia seeds

Pinch of Salt (I use pink Himalayan Rock Salt)

Method

Add honey, peanut butter and vanilla to mixing bowl and combine.

Stir in cacao until all the powder has been mixed through.

Add desiccated coconut, chia seeds and salt and combine well.

Use your hands to form small balls and place on plate or baking tray.

fudgy bliss balls

You can either set them in the fridge or freezer. I usually place them in the freezer as we always seem to want to eat them quickly! Once set, transfer to air tight container and store in fridge or freezer, depending on how firm you like them. I keep them in the freezer!

Try not to eat them all at once and let me know if you enjoy them. I told you they were easy and delicious.

fudgy bliss balls bite

Enjoy xx

Blueberry, Chia & Banana Pancakes – The Healthy Chef

This healthy, yummy recipe is from The Healthy Chef (I love her recipes) and I am definitely going to give these a whirl in the school holidays. They not only look like a fantastic breakfast, but also a great kids snack (please note there is a nut free version too). You can also add protein to these if you wish. They will make a delicious family brekkie!

Photo Source: The Healthy Chef

Photo Source: The Healthy Chef

Blueberry, Chia & Banana Pancakes

Makes 6 pancakes

Ingredients

100 g (1 cup) ground almonds ( see notes on nut free and high protein option )
1 tablespoon chia seed – or ground flaxseed
1/2 teaspoon gluten free baking powder
1 teaspoon ground cinnamon
250 g  – 2 ripe bananas, smashed
2 free range eggs
125 g blueberries to serve

Directions

Combine smashed banana and eggs.
Add almond meal, linseed, baking powder and cinnamon.
Fold in blueberries if using.
Rest for 5 minutes.
Heat a pan over a low heat and add a little coconut, macadamia  or olive oil.
Spoon pancake batter into rounds onto the pan and flatten slightly with the back of your spoon.
Cook over a very low heat. Take your time and don’t rush.
Flip over and finish cooking.
Serve and enjoy with natural or coconut yoghurt.

Recipe Source: www.thehealthychef.com

Energy Bars and Banana Oatmeal Cookie Recipes

I’ve been looking for tried and tested recipes for a good energy bar for awhile now and I couldn’t go past Lorna Jane’s Nourish Cookbook for the out-the-door energy bars! I have adapted the recipe to suit our family as we like dried fruit in our snacks aswell as nuts. So please be aware that this is not taken directly from the cookbook. If you prefer it without dried fruit, just omit it. I usually play around with recipes and add extra things we like.

Energy Bars

Makes a yummy afternoon tea full of protein and energy

Makes a yummy afternoon tea full of protein and energy

Ingredients

1 cup pepitas (pumpkin seeds)

1 cup almond kernals

1 cup rolled oats

1/2 cup desiccated coconut

1/2 cup organic coconut oil

1/2 cup raw honey

2 free range eggs

1/2 cup peanut butter

1/3 cup cacao nibs

2 tsp cinnamon

1/3 cup goji berries

2 TBSP chia seeds

1/3 cup pecans

1/3 cup diced dried apricots

1/3 cup dried cranberries

*optional* 1/2 cup protein powder

Directions

1. Preheat oven to 160 degrees fan forced. Grease and line a square cake tin.

2. Process all ingredients (except goji berries, apricots and cranberries) in food processor until combined but still coarse. Then stir through goji berries, apricots and cranberries.

3. Press mixture firmly into tin, sprinkle with extra toppings of your choice (I used desiccated coconut and cacao nibs) and press down again.

4. Bake for about 30 – 45 minutes or until browned lightly (you may need to cover with aluminium foil if it is becoming too dark on top). Cool in pan before cutting into bars.

I store in fridge in an air tight container so the bar stays firm and hold together.

Straight out of the oven before slicing

Straight out of the oven before slicing

Banana Oatmeal Cookies

Recipe by The Healthy Chef

banana oatmeal cookies

Ingredients

1 large ripe banana (mashed)

1/2 tsp ground cinnamon

2 cups rolled oats

1/2 cup desiccated coconut

2 TBSP ground LSA

1/2 cup raisins or cranberries (I used cranberries)

1/4 cup honey or natural maple syrup

1/4 cup coconut oil

(My extra additions were 1/3 cup cacao nibs and 1/3 cup diced dried apricots)

Directions

1. Preheat oven to 160 degrees (fan forced).

2. Combine all ingredients in a large bowl. Mix together well with your hands, squeezing mixture together until it starts to bind.

3. Form into approx. 12 cookies (depending on desired size).

4. Flatten slightly then sprinkle with extra rolled oats or coconut.

5. Bake for 30 minutes or until golden. Cool and enjoy!

Store in an air tight container.

Hopefully you enjoy these recipes and they might be something you can add to your range of snack options! I am constantly looking for new snacks we can enjoy during the week.

xx

Hi Ho, Hi Ho… it’s back to School we go! Simple Snack Recipes & Ideas

Back to school, always comes with mixed emotions in this house. It is exciting that our girl is growing up and enjoying her school years but it is sad that holidays are over, sleep ins must come to an end and we can’t just hang out at home or do whatever we feel like each day! Alas, we are embracing it and getting ourselves prepared for the big year 2 world that awaits us on Tuesday!

We have had a bit of a school lunchbox cook up to ensure that we start the year off prepared, organised and healthy.

Here are a couple of the things we have made for Term 1.

Simple Spelt Pancakes

This recipe is not my own, it is one I have been using for ages and I honestly don’t know where it came from so can’t give proper credit

Ingredients

2 cups Whole spelt flour

1 Tbsp baking powder

3/4 tsp salt (I use pink Himalayan rock salt)

1 3/4 cups milk (I use oat milk – you can use any milk you like)

2 Tbsp butter (I use Nuttelex for dairy free version), melted

2 tsps Natural vanilla extract

*2 Tbsp sugar (optional, I use a drizzle of honey – you could use any sweetener you prefer)

Directions

1. In a medium bowl, whisk together the spelt flour, sugar, baking powder and salt.

2. Combine the milk, melted butter and vanilla

3. Form a well in the centre of the dry ingredients and pour the wet ingredients into the dry. Stir the batter just until the dry ingredients are thoroughly moistened (it will seem quite wet but will thicken as it sits). Let the batter sit for 15 minutes before you use it.

4. Heat a non stick pan. Spoon the batter onto the hot surface, make them as big or small as you like. I do them fairly small for lunchbox snacks.

5. Let the pancakes cook on first side until bubbles form (about 2-3 minutes), when they are just beginning to set, flip them and finish cooking on other side (about 2 minutes) until they are golden brown on both sides.

Banana Bread (I made it into muffins for lunchbox snacks but you could do bread slices)

This recipe is from The Healthy Chef and it is yummy

300g smashed ripe Banana (I actually use 1 large banana)

3 free range or organic eggs

2 Tbsp raw honey or organic maple syrup

1 tsp natural vanilla extract

1/4 cup oil (I use coconut oil)

1/2 tsp ground cinnamon

1/2 tsp baking soda + 1 Tbsp lemon juice

2 cups almond meal (if you’re school doesn’t allow almond meal you could use any flour you prefer, I have used whole spelt flour)

1/4 cup ground flaxseed (linseed) or chia seeds

Directions

Pre-heat oven to 160 Degrees Celsius.

Combine smashed banana, honey, oil, cinnamon, vanilla, eggs, baking soda and lemon in a large bowl.

Add the almond meal or flour and flaxseed/chia and mix well.

Lightly oil one loaf tin (or muffin pan if making muffins) and coat with extra almond meal or desiccated coconut to stop sticking.

Spoon the batter into the tin and bake for 45 mins – 1 hour (a skewer inserted into the centre should come out dry). I usually cover the top with foil for about 30 mins of the baking time and then uncover for the last part to let it brown up without over-browning.

Remove from oven and allow to cool before turning out the loaf.

* I also usually add 1/2 cup blueberries to the batter and lightly fold through before pouring in loaf tin. You could use any berries.

A few of our other lunchbox favourites that we have stocked up on are:

Tucker’s Natural Tiny Dippers

We love the Australian, family owned business, Tucker’s Natural and we love even more that their healthy eating criteria are:

  • No preservatives
  • No artificial ingredients
  • No artificial flavourings
  • No genetically modified ingredients
  • Yeast, soy and MSG free
  • No trans fats
  • Suitable for vegetarians
  • We keep the fibre content as high as we can and we use a mix of natural complex soluble and insoluble fibre
  • We keep the salt, sugar and saturated fat content as low as we possibly can
  • We keep the calorie content as low as we can without sacrificing flavour, texture and a great eating experience

The Tiny Dippers are perfect for the lunchbox, with just enough crackers and dip for a good healthy snack. They are also great for an on the run after school or sports snack.

Tuckers

These products are available to purchase online and at selected Coles and Woolworths.

Lily also loves it when I cook a corn cob and cut it into thirds and put it in her lunchbox along with carrot sticks.

Dried fruit (such as diced apricots, cranberries, sultanas) is also a winner as well as fresh berries (blueberries, strawberries and raspberries).

We also cut a wrap or mountain bread into quarters for her to snack on.

I don’t normally buy bars or fruit sticks but we found these ones (below) at Coles so thought we would try them. So far the verdict is good and they seem fairly healthy for store bought bars, so they might be a good snack to add in once or twice a week.

lunchbox bars

3-fruit-sticks-pear-apple-acai

These are just a few ideas and things we do for snacks. Lily’s main lunch always consists of a sandwich or sometimes leftovers from the night before (cut up cold meat, pasta, veggie slice etc). There are some fantastic ideas for healthy lunchboxes on Pinterest. I like the look of this one….

Source: Pinterest

Source: Pinterest

Happy back to school prep, FitMummies! xx