healthy breakfast – Page 3 – Every Step Fitness

Delicious, healthy pud

November 21, 2018November 21, 2018 Dr Nancy P

This is one of my favourite puds. It’s creamy and sweet and perfect for combatting sugar cravings – especially after dinner. It’s also really quick and easy to prepare. If you have any stewed fruit this is also a great addition too!

Calories vary depending on what fruit you use but you’re looking at roughly 250 – 300 cals.

You will need:

Half a bowlful of mixed fruit – I like strawberries, raspberries and pineapple

A large dollop of greek yoghurt (or non dairy yoghurt) (approx 150g)

1 tsp peanut butter (15g)

Sprinkling of Rice Krispies or some seeds and nuts

Drizzle of maple syrup (or sweetener of choice) – if more sweetness required

Stewed fruit (optional)

Chop the fruit and pop in the bowl.

Add the dollop of greek yoghurt and drizzle the peanut butter over. If you’ve got any stewed fruit then add a dollop – I cooked up a batch of apple, red currant and blackberries which is great to add to desserts and porridge etc.

Sprinkle the rice krispies or nuts/seeds and if using then add the sweetener (I don’t think it really needs it to be honest!).

Enjoy!

🙂 xx

Recipes

Chocolate peanut butter healthy pancakes

August 26, 2018August 26, 2018 Dr Nancy P

Something for a rainy Sunday afternoon! These are based on my quick and easy healthy banana pancakes (recipe here) – just with a couple of Sunday additions! This makes two small pancakes, enough for one person, and comes in at approx 280 calories, plus the fruit.

You will need:

1 banana

1 egg

2 tbsp flour (any flour you like)

Cinnamon (optional)

1 tbsp cocoa powder

1 tbsp peanut butter

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, cocoa and cinnamon and mix well. Stir in the peanut butter.

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 🙂

Recipes

Vanilla brekkie smoothie

August 24, 2018 Dr Nancy P

This is my brekkie almost every day – it’s easy to grab and go, and I make a batch of 4 or 5 so I don’t have to worry in the mornings. You can switch the protein powder for nut butter if you like, I use the powder because it helps to keep me full and gives a balanced brekkie for me. Don’t worry about the spinach – you can’t taste it at all, but it does give a load of extra vitamins and minerals and studies have shown it also helps to increase exercise performance so it’s worth including!

This makes a full large blender load (I use a vitamix which holds almost 2 litres) and I split that between 4 or 5 shakers, each is about 250 – 75 cals. I use frozen spinach for ease but you can use fresh too.

You will need:

2 bananas

1 litre of your milk of choice (I usually use light soya, but go for whatever you fancy)

2 very large scoops of protein powder (I use a vanilla one usually and the scoop is equivalent to about 2 heaped tbsp)

8 cubes of frozen spinach (or 2 large handfuls of fresh)

Large handful of ice

Pop it all in the blender, whiz until smooth and creamy. Pour into shakers and store in the fridge. I usually add a couple of cubes of ice in the morning just to keep it cool.

Enjoy! 🙂

Recipes

Quick Healthy Banana Pancakes

August 15, 2018 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.