Whey Protein, Oats & Banana pancakes

Well as you can see I got stuck on the oats pancake recipes! This batch was super good and super yummy. I’ve added Whey protein for that extra protein punch and a banana plus fructose to sweeten things up a bit. As with any eating clean diet you can really only eat so much oats and egg whites for breakfast, this is a great alternative for that once in a while treat, quilt free off course! The Whey Protein powder is optional and won’t make any difference to your pancakes as per the previous blog entry. I’ve used Chocolate Whey Protein  powder but you could use Vanilla flavor too. The pancakes tend to brown very quick and because I’m no food expert I will guess that it could be from either the fructose or the Whey protein powder in the batter, simply cook them on a lower heat.  Add some healthy fat in the form of peanut butter and enjoy with a cup of coffee for a great breakfast after that power workout!

Ingredients

1 Cup fat-free milk / water

3/4 cup Uncooked Oats

1 cup Oatmeal Flour

1 tsp baking powder

1/4 tsp salt

2 tbs Fructose

4 Large eggs whites

1 small banana mashed

2 scoops of Whey protein powder (Optional)

1/2 tsp cinnamon powder

Directions

Heat the milk or water until hot. Stir in the oats and set aside. Beat the egg whites until stiff. Mix the remaining dry ingredients together and stir into the oatmeal and milk mixture. Mix in the mashed banana and the egg whites until mixture is well blended. Spray a pan with nonstick spray and cook the pancakes until browned on both sides. If the batter is a bit thick simply add a little milk or water.

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Healthy Oatmeal Pancakes

Well I’m not exactly sure how it happened but apparently I haven’t been blogging for the last 6 weeks, strange really! Anyway somehow I got caught up with work and other important stuff like exercising, I decided to join the gym which is a bit of a challenge for me with my working hours, dropping kids off for school and the traveling but if you really, really, really want something you somehow make the time for it.

Also decided I’m done with the bad starch and wow, I can actually see results. I only have oatmeal for breakfast instead of toast so I did some experimenting with the oats this morning and came across this great Healthy Oatmeal pancake recipe, not only are they sugar and wheat free they are also low in fat and high in protein!

Drizzle some honey over and enjoy with some fruit for a healthy and nutritious breakfast.

Ingredients

1 Cup fat-free milk / water

3/4 cup Uncooked Oats

3/4 Oatmeal Flour (see how to make below)

1 tsp baking powder

1/4 tsp salt

4 Large eggs whites

1/2 tsp cinnamon powder

Directions

Heat the milk or water until hot. Stir in the oats and set aside. Beat the egg whites until stiff. Mix the remaining dry ingredients together and stir into the oatmeal and milk mixture. Fold in the egg whites until mixture is well blended. Spray a pan with nonstick spray and cook the pancakes until browned on both sides. If the batter is a bit thick simply add a little milk or water.

Tips

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Make your own oatmeal flour by whisking up a cup of plain oats in a food processor for a minute or two until it is the same consistency of flour.

Add 1-2 scoops of protein powder to the batter, increase the liquid in the batter.

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Egg muffins for Breakfast?

Day 1 of our 6 week challenge.

I had a fantastic cardio workout this morning, amazing what the body is capable of.                                                                               Two weeks ago I couldn’t manage 30 minutes of Cardio today I did 50 minutes!

I recently realized that my body doesn’t like Carbohydrates at all and that I actually tend to lose weight  faster when consuming more veggies and protein. Let me just say that I’m a carb junkie and the though of cutting it out completely is just too much for me to tolerate right now.

Instead I’m aiming at replacing my carbs in the morning and my late afternoon snack with a just a protein. This egg muffins is perfect for breakfast or a high protein snack. It can keep for up to a week in the fridge.  I eat at least 4 for breakfast and later in the morning I will have a low-fat yogurt and a fruit to keep me satisfied up to lunch time.

Recipe – 12 Muffins 

6 eggs

Spring onions

2.5 ml Robertson’s Veggie spices

 A dash of  freshly ground black pepper

1/2 cup of low-fat Cheddar cheese

Grease a muffin pan or coat with a non-stick spray. (silicone muffin pans also work great, I seriously need to buy one!)

Beat the eggs together, grate the cheese and add with the remainder of the ingredients to the eggs.

Full muffin pan with mixture and bake for +- 15-20 minutes.

The rise beautifully just to fall flat when you take them out of the oven… :)

Tips

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For variation add one of the following ingredients;

Chopped Green, yellow and red peppers, chillies, bacon, mushrooms, onions, chopped spinach,

chopped tomato and onion.

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A Farmhouse breakfast – Healthified

Breakfast , literally meaning “breaking the fast” of the night.

I felt like spoiling the family last Saturday morning and decided to make this Individual baked breakfast cups.

Mainly because you don’t have 20 pots and pans to clean afterwards and as an added bonus they will think I’m terribly creative. Face it! all moms and wifes loves compliments. Oh yes and off course this was also a great way to use up all the odd pieces of bread in the bread bin.  (don’t ask, I prefer rye, my husband prefer brown and my son wants white bread, (no! off course he don’t realize it is a multi loaf, as white as a Lilly but with all the goodness of a brown bread…he,he,he.)

Serve 6

Ingredients

250 g ( 1 x pack) Low fat, low Sodium bacon

6 x eggs

1 Tomato ( cut into 6 slices)

Garlic and parsley butter

Garlic chives (optional)

60 g of grated cheese (optional)

salt and pepper to taste

Pre heat oven to 180 degrees. Grease 6 x ramekins with garlic and parsley butter.

Place Bacon in Ramekins.

Add the tomato at the bottom of the ramekins.

Break egg open over the tomato, sprinkle with salt and pepper and top with chopped garlic chives and cheese. Bake for +- 10 – 15 minutes depending on how you like your eggs done. Switch your oven to grill and grill for a minute. In the meanwhile  Toast bread and cut into triangles. Serve with a dollop of jam. (I’ve use a diabetic strawberry jam.)

Enjoy!!

Tips
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By baking everything in ramekins you virtually cut out all the fat you would normally use frying the bacon, eggs and tomatoes separately.

Using fresh herbs is always a winner with eggs, plant herbs in small containers in your Kitchens window still if you don’t have garden space.

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