Category: Recipes

Recipes

Quick Healthy Banana Pancakes

Dr Nancy P

Another one of my faves! These work great as a breakfast, or light lunch or afternoon snack! They’re quick and easy to make and taste amazing! If you want something more substantial you can add some protein powder in to the mix but I tend not to bother. This makes two small pancakes, enough for one person, and comes in at approx 200 calories, plus the fruit.

You will need:

1 banana

1 egg

2 tbsp flour (any flour you like)

Cinnamon (optional)

Fruit of your choice

Mash the banana with a fork in bowl, add the egg and mix well.

The mixture will vary in consistency depending on your banana size and ripeness, and egg size – it really doesn’t matter though. Add the flour and cinnamon and mix well.

The batter will be lumpy – that’s fine too! Heat a little oil in a pan and then add the batter. Leave to cook on one side, then flip.

Serve with fruit (if you need it you can also add some maple syrup or other liquid sweetener but I find the fruit is sweet enough)

Enjoy 🙂

xx

Recipes

Spicy Peanut Quorn ‘Chicken’

Dr Nancy P

This is one of our current favourite dinners. It’s quick and easy to make and tastes amazing! You could of course use chicken instead of quorn but even if you’re not veggie I’d definitely recommend the quorn (saves calories too!). This makes 4 servings at 312 cals per serving.

You will need:

350g Quorn “chicken” (1 pack)
1 onion
1/2 pepper
100g peanut butter
400g chopped tomatoes (and some water to rinse out the can)
1/4 tsp chili powder
2 tsp curry powder
1/4 tsp paprika
1/4 tsp cayenne
2 tbsp soya sauce

Dice the onion and peppers. Add a little olive oil in a non-stick wok or frying pan and pop the onions and peppers in to soften. Add the quorn and allow to brown.

Add all your spices and stir well (if you’re not sure how spicy you want it then just add a little chilli here and save the rest to add later). Add the peanut butter and stir.

Then add the chopped tomatoes and use some water to rinse the can out and add that too. Finally add the soya sauce. Mix really well and allow to simmer.

Taste it and add more chilli if required. Allow to simmer for approx 5 – 10 mins. Serve with your grains of choice, or cauliflower rice.

Enjoy 🙂

Xx

Recipes

Easy healthy stir fried rice

Dr Nancy P

This is a great, quick, healthy lunch or dinner. I often whip it up after class if I’m in a rush and it’s surprisingly filling.

I use Quorn sausages but you could use normal sausages if you want (though it will take the calories up quite a lot so worth trying quorn if you can). I also often use a pouch of cooked rice for speed but if you have the time use normal rice. This makes 4 small portions (but plenty for a meal) at approx 275 cals per portion.

You will need :

4 Quorn sausages (or other veggie sausage)

250g (cooked weight) of Brown or Wild rice

1 Onion

1 Pepper

Good handful or two of frozen petit pois

Good handful or two of frozen or fresh sweetcorn

1/2 tsp paprika

Little oil to cook

Chop the onion and pepper. Using a large wok or frying pan heat a little oil and then add the onions and brown gently, add in the peppers. Slice the sausages and then add in and brown off too. Once browned add the rice and paprika and mix well. Cook for a minute and then throw the petit pois and sweetcorn in. Stir well and keep cooking for a couple of minutes until everything is cooked through. Serve!

Recipes

Chocolate Treat Bars

Dr Nancy P

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3 tbsp Agave Nectar or Honey
2 – 3 tbsp Peanut Butter or any Nut Butter
1 oz (27.5 g) Sesame Seeds
1 oz (27.5 g) Sunflower Seeds
1 oz (27.5 g) Carob Powder or Cocoa
0.5 oz (15 g) Desiccated Coconut
0.5 oz (15 g) Dried Cranberries

Combine the agave nectar and peanut butter in a saucepan, heat gently, stirring continually.

Once combined, remove from the heat and immediately add all remaining ingredients, except the cranberries. Mix well. Then add dried cranberries and mix gently so they remain whole.

Grease a small tin (I actually used a plastic tupperware box approx. 20 x 15cm) and used hazelnut oil to grease it very lightly but you could use almond, coconut or any flavourless plant oil).

Press the mixture into the tin and press down so the top is smooth and it’s well compacted. Cover and place in the fridge to set then slice and serve!

Makes approx. 8 bars which are 125 calories each.

Recipes

Green Goodness Protein Smoothie

Dr Nancy P

Starting today with this delicious, fully loaded, green glass of wonderfulness!

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If you’re worried about the kale and spinach – don’t be – you can’t really taste them. They just give the smoothie a lovely freshness and of course are packed full of fab nutrients.

I made up a batch of smoothie to last a couple of days so this will serve 2 – 4.

You will need:

3 bananas

2 cups of Almond/Soya milk

4 Tbsp Vanilla protein powder (I use About time vegan protein powder)

generous handful of Spinach

generous handful of Kale

handful raw Cashews

1 Tbsp Cashew butter (just to add a little extra creaminess but you could just add more cashews)

1 cup Ice

Optional – a drizzle of coconut syrup if you need it

Blend in a high speed blender and serve!

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