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All Protein No Powder

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Breakfast

Quinoa Flour Pancakes

Trying to add to the pancake portfolio, with the quinoa flour sat in the cupboard thought it was time to experiment!

  • 100g Quinoa Flour
  • 1 Tsp Baking Powder
  • 1/4 Tsp Baking Soda
  • 1 x Egg Medium
  • 1 Tbsp Honey
  • 1 Tsp Vanilla Extract
  • 1 Ripe Bannana
  • 200g Greek Yoghurt
  • Skimmed Milk
  1. In a large bowl add the dry ingredients (100g Quinoa Flour , 1 Tsp Baking Powder, 1/4 Tsp Baking Soda)
  2. In another bowl mix together the we ingrediants (mash 1 bannana, 1 x Egg Medium , 1 Tbsp Honey, 1 Tsp Vanilla Extract, 1 Ripe Bannana, 200g 0% Greek Yoghurt)
    Add the wet to the dry and mix
  3. If it looks too thick add some skimmed milk
  4. Coat a non stick pan with butter, oil or light spray (I used coconut oil)
  5. Drop batter on to the pan and cook until bubbles appear on top then flop and cook the otherside.
  6. Serve with toppings of choice; picture I have piled up two pancakes with some Prutella and then topped with a Barry & Mango reduction.

Serves 8.0 l Calories 98 l Protein 5 g l Total Fat 2 g l Carbohydrate 16 g (Dietary Fiber 0 g, Sugars 5 g)

Please note Marco’s do not contain cooking oil or topping. So add as necessary.

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Baked Eggs over Beans

Ok so anyone that eats eggs as much as I do will know that they joy of eggs is no more when you eat them everyday for the protein hit.  This is a nice weekend breakfast recipe and you can simply bung it in the oven whilst you do a few other things 20mins later and breakfast is served.

 

  1. Fry off the mushrooms in a pan
  2. Add the beans, Tabasco and seasoning (you can flavor this as you wish for your taste buds – and add onions & more herbs – so adapt as you feel free)
  3. Transfer the beans & mushrooms to an oven proof dish
  4. Crack the whole egg and egg whites into a mug
  5. Make a well in the middle of the beans and pour the eggs in
  6. Bake for 20/30 mins (depending on how you like the yolk) at 200 Degrees C/Gas Mark 6

Serves 1.0 l Calories 344 l Protein 30 g l Total Fat 8 g l Carbohydrate 29 g (Dietary Fiber 8 g, Sugars 11 g)

Egg White Bites

  • 300g Liquid Egg Whites
  • 6 cherry tomatoes
  • 1/4 Diced Onion
  • Spinach Leaves
  • Salt & Pepper to taste
  • Dash of Milk
  1. Measure liquid egg white, add milk and any seasoning I like mine with some spice so add pink rock salt, black peppercorns, dash of tabasco and mixed herbs. Whisk all together.
  2. Chop ingredients ( you can use any ingredients you like try – try left over turkey pieces or chicken to add more of a protein punch)
  3. Grease a muffin tin with some melted coconut oil.
  4. Pour the egg mix half way up then add your tomatoes, onions and spinach.
  5. Cook on 180 Degrees for 8 – 12 mins.
  6. These can be stored in the fridge and eaten cold so a great food prep item!

 

Serves 4 I Calories 104 I Protein 9g I Total Fat 6g I Carbohydrates 2g (Dietary Fiber 1g, Sugars 1g)

 

Peanut Butter Granola

  • 100g Porridge Oats
  • 60g Natural Peanut Butter (this recipe uses Meridian Crunchy Peanut Butter but have also used with Buff Butters to)
  • 2 Tablespoons Maple Syrup
  • Optional Extras: Dried Blueberries, Cranberries, Raisins, Crushed Almonds any other Nuts or Seeds you like.  This recipe uses 35g of dried cranberries and blueberries.

 

  1. Add all the ingredients (porridge, peanut butter, maple syrup) into a bowl and mix. I find it easier to mix with my hands as you can create nice clusters of peanut butter and the porridge oats.
  2. Line a Baking Tray with Baking Paper and preheat the oven at 200 degrees C6
  3. Pour the mixture into baking tray and bake for 15mins
  4. Add the Optional additional extras store in an glass airtight container

 

Serves 8 x 25g  I  Per Serving Calories 120  I  Protein 4g  I  Total Fat 5g (Saturated 1g)  I  Total Carbohydrates 15g (Dietary Fiber 2g, Sugars 7g)

Oat and Apple Shake

  • 50g quick oats soaked in milk or water
  • Half an apple (this recipe uses pink lady)
  • 80g frozen mixed berries
  • 100ml coconut water
  • Pinch cinnamon or Sweetner of choice
  1. Soak the oats overnight with either some water or milk. (I use water but milk will give your shake a creamier consistency. Remember to add the Macro Nutrients for Milk as the below is water)
  2. Chop half an apple & add to the soaked oats
  3. Add Frozen berries of choice (I used half blueberries and half raspberries)
  4. Add Coconut Water
  5. Blend to desired consistency

Serves 1 I  Calories 263  I  Protein 10g  I  Total Fat 11g  I  Carbohydrates 67g (Dietary Fiber 7g, Sugars 34g)

 

No Powder Protein Pancakes

  • 40g porridge oats
  • 50g liquid egg
  • 100g cottage cheese
  • Pinch baking powder
  • 1/4 teaspoon cinnamon
  • Stevia or sweetner if desired
  • 8g Coconut oil

 

  1. Add all the ingredients together & blender.
  2. Heat a good non stick frying pan on a medium heat & add 1/4 of the coconut oil.
  3. Pour half the mixture into pan once the oil has melted & cook wait until it’s cooked half way up. Use a spatula to lift up – sometimes I like to add a bit more oil around the mixture so it crisps up & doesn’t stick this is my preference as I like crisp pancakes.
  4. Allow the mixture to set & cook half way up then flip & cook the other side until cooked through.
  5. Repeat for rest.
  6. Top with a topping of your choice…this recipe has Berrie couli which is frozen berries reduced down I do not add sugar but add stevia to taste if you like & a squeeze of lemon if you have it.

Servings 2.0 I  Calories 280 I  Protein 18g I  Total Fat 8g (Saturated Fat 5g)  I  Total Carbohydrate 29g (Dietary Fiber 3g, Sugars 3g)

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