Recipes

Bunny butt pancakes!

I couldn’t resist a bit of Easter fun!

These are just my normal banana pancake recipe with some added decorations! Use whatever you like – I used blueberries, raspberries and Greek yoghurt – but any fruit, yoghurt or even melted chocolate would do! The pancake recipe is here : Quick Healthy Banana Pancakes

Happy Easter!

Xx

Recipes

Quick Healthy Banana Pancakes

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

You say Frittata, I say….

You can’t beat a good frittata! So easy to make and so good for you! You can throw in whatever vegetables you have in the fridge and if you make a large one you can keep it in the fridge for up to a week and take for lunches etc.

frittata 2

You will need:
50g Leek
60g Broccoli
50g Frozen peas
110g Cherry tomatoes
6 eggs
55g Feta
1 tsp mixed Herbs

Grease a roasting dish (approx 25cm x 25cm) with a little olive oil and preheat the oven to 200 C.
Slice the leeks and cut the broccoli into small florets. Heat a tbsp olive oil in a frying pan, add the herbs and then the leeks, broccoli and peas. Cook until softened (a few minutes). Chop the tomatoes in to halves and add to the pan and cook for a further 2 – 3 minutes.

frittata 1

Put the cooked vegetables in to the roasting dish in one layer. Beat the 6 eggs together and pour over the top. Chop the feta into small cubes and sprinkle over the egg mixture. Place in the oven for 20 minutes.

frittata 3

Remove and allow to cool a little, then slice and serve. Can be eaten hot or cold.

frittata 4

Enjoy 🙂

xxx

 

(This recipe was originally published on pureformfitnesskitchen.com)

Recipes

Overnight Oats / Bircher Muesli with Cocoa, Apple and Berries

This is a great option to make for brekkie’s on the go, or even lunches. It keeps in the fridge for days so you can make a batch for the week. The greek yoghurt adds protein which helps to keep you fuller for longer. This comes in at around 274 cals for a portion.

(This makes one portion)

You will need:

40g oats

100g 0% Greek yoghurt (I used Total)

50 ml Vanilla alpro yoghurt (you can switch this for any ‘runny’ yoghurt you like or a little milk)

Half an apple

Raspberries and blueberries (small handful)

2-3 tsp cocoa powder (adjust to taste)

Start by popping the yoghurts in a bowl (or whatever you want – jar/tupperware etc) with the cocoa powder and mix well. Add the oats and mix well. Grate the apple into the oat mixture and mix. If at this point it is very thick add a tiny bit of water (or milk if you prefer). Pop the berries on top.

Place in the fridge until you’re ready to eat. If you used normal porridge oats you can actually eat it almost immediately. If you used the larger rolled oats it will need at least a few oats (or overnight).

Enjoy! 🙂

Xx

Nutrition and Calorie Tips

Cereal offenders…

Cereal offenders… 🥣

We are often told that higher protein is a better option when it comes to healthy food choice. Recently brands have been capitalising on this by marketing their products and releasing new products as high in protein or as a ‘protein’ version.

There is evidence that higher protein can help with weight management – but only because it helps to make you feel fuller, which therefore makes you less likely to consume more calories later. The end result is hopefully that you stick to your calories and are able to maintain or lose weight. Total calories are however the most important factor.

Cereals are one of the latest foods to fall victim to this. There are several brands out there now producing ‘protein’ cereals – Special K, Weetabix, Shreddies etc. You’d be forgiven for assuming the protein enhanced cereals were better for your health and to help you achieve your fat loss goals.

In reality the ‘normal’ cereal contains only 145 calories and 4.4g of protein. The protein enhanced cereal contains more calories at 182 per portion and 6g protein. So yes you are getting more protein of course, but the marginal gain in protein really isn’t worth the added calories and cost. That 1.4g of protein is not going to make a significant difference. You’d be better off having the cereal you want, and if you’re keen to increase protein levels then either add some Greek yoghurt instead milk, or have a snack of something that’s higher in protein later on (e.g a light mini babybel for 42 cals with 5g protein). The bonus of having the babybel or adding Greek yoghurt is that you’ll also get more fat which helps to keep you fuller for longer when combined with protein.

So if you’re a cereal lover then I wouldn’t waste your money or calories on these protein enhanced cereals (unless you actually enjoy the taste of them more of course). Either way read the labels rather than being swayed by the ‘protein’ label and make an informed choice xx 🤗