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)