National Pancake Day

It is National Pancake Day – might as well share some healthier YUM-YUM versions as we go…

Quick & easy protein pancakes

1 Tbsp. coconut oil

for the pancakes:

• 2 eggs
• ⅓ cup vanilla flavor whey or plant-based protein powder
• ½ tsp. baking powder
• 2 fl oz. unsweetened almond milk

Serves 2 – Per serving (suggested toppings not included):

213 Calories

2g Carbs

22g Protein

13g Fat

Directions:

1. Place the pancake ingredients in a blender and blend well until smooth. Heat ½ tsp. coconut oil in a large frying pan over a medium flame.
2. When the oil is hot, pour around a quarter of the batter into the frying pan.
3. When bubbles start to form on the surface of the pancake, turn or flip the pancake.
4. Cook for another 1-2 minutes. Transfer to a plate. Repeat steps with the remaining oil and batter. Serve.
5. Consume immediately.

Serving suggestion:

Drizzle lightly with honey or maple syrup and serve with fresh berries of your choice

Lemon oat pancakes

3 Tbsps. butter or coconut oil (if vegan)

for the pancakes:

• 1 cup oats (use gluten free if preferred)
• 3½ fl oz. cold water
• 1 tsp. vanilla extract
• 1 tsp. baking powder
• finely grated zest of 1 unwaxed lemon
• 1 heaping Tbsp. desiccated coconut
• a small pinch of sea salt

to serve:

• a drizzle of maple syrup
• a squeeze of fresh lemon juice (optional)

Serves 3 – Per serving (with toppings included)

311 Calories

30g Carbs

5g Protein

19g Fat

Directions:

1. Place the pancake ingredients into a blender jug and blend well until smooth.
2. Melt 1 tsp. butter/oil in a frying pan over a medium heat. Reduce the heat to low.
3. Add 2 Tbsps. pancake batter and cook for 3 minutes. When bubbles appear on the surface of the pancake, flip or turn and cook for 2-3 minutes.
4. Transfer pancake to a plate.
5. Repeat with the remaining butter/oil and pancake batter.
6. Serve with maple syrup and lemon juice.

Store any leftover pancakes in an airtight container and refrigerate for up to 2 days or freeze on same day.

Thick & fluffy protein pancakes

• 8 egg whites
• ¾ cup oats (use gluten free if preferred)
• ⅓ cup vanilla flavor whey or plant-based protein powder
• 1 tsp. stevia (or natural sweetener of your choice)
• 3½ fl oz. unsweetened almond milk
• ¼ tsp. xanthan gum (optional)
• 2 tsps. coconut oil

Makes 4 pancakes

Per pancake (suggested toppings not included):

168 Calories

15g Carbs

18g Protein

4g Fat

Directions:

1. Place the egg whites, oats, protein powder, stevia, milk and xanthan gum (if using) in a blender, and blend well until creamy.
2. Melt ½ tsp. oil in a frying pan over a medium heat. Pour ¼ of the batter into the pan. Tilt the base of the pan gently to shape the batter into a circle.
3. Cook for 2-3 minutes. When bubbles appear on the surface of the pancake, turn over and cook for 2-3 minutes or until the underside of the pancake is golden.
4. Transfer to a plate.
5. Repeat steps with the remaining oil and batter.

Store any leftovers in an airtight container and refrigerate for up to 2 days.

 Serving suggestion:

Serve with mixed berries and a drizzle of maple syrup or honey.