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Banana Protein Pancakes

Banana Protein Pancakes (HCLF)
You'll need:
1 medium banana (half for in the mix, half on top)
2 egg whites (or 6 tbsp)
25g oat flour
20g whey protein (I used vanilla)
10g casein (I used banana)
1/2 tsp cinnamon
1/2 tsp baking powder

1- In a bowl, mix dry ingredients. In a separate bowl blend wet ingredients with a stick mixer, then add dry ingredients and blend again
2- On a sprayed pan on low heat, cook like regular pancakes
Top with the other half of the nana and you whatever else you'd like! :)

Approx. Nutritionals:
Calories- 358
Carbohydrates- 47g
Protein- 32g
Fat- 3g

Enjoy!

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Choc Mint Pumpkin Protein Pancakes

Choc Mint Pumpkin Protein Pancakes
You'll need:
3/4 scoop choc mint whey
2 tbsp oat flour
1/2 tsp baking powder
2 tbsp pumpkin puree
1 egg white
Up to 1/4 cup almond milk

We all know how to make pancakes: mix the dry and wet ingredients separately and then together, then cook on low! :)

EXCELLENT served with lots of peanut butter ;)

Enjoy!

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Cranberry Pistachio Granola and Pumpkinny Granola

Got suuuuper bored on my rest day this week. Solution? Bake granola! :D
On the left - Pistachio Cranberry Granola
On the right - Pumpkinny Granola

Pistachio Cranberry Granola
You'll need:
60g rolled oats
25g pistachios, chopped
45g dried cranberries
1 tbsp sweetener of choice
1 tbsp flaxseeds
1/2 tsp cinnamon (I added more.... ;) )
1/2 tsp vanilla extract
1 tbsp agave, honey or maple syrup
3 tbsp unsweetened applesauce

Pumpkinny Granola
You'll need:
60g rolled oats
25g crushed walnuts, pumpkin seeds and sunflower seeds (mix)
1 tbsp sweetener of choice
1 tbsp flaxseeds
1 tsp pumpkin pie spice
1/2 tsp maple extract
1 tbsp agave, honey or maple syrup
2-3 tbsp pumpkin puree

1- Preheat oven to 150'C
2- Mix dry ingredients and wet ingredients in separate bowls, then mix together
3- Line a cookie tray with baking paper and spread mixture into tray
4- Bake for 30 mins, stirring every 10
5- Allow to cool before puting into a container - this is ESSENTIAL, as it will not clump and will instead go soggy if it doesn't cool!

Hopefully you won't eat half of it as it cools like I did :P

Enjoy!

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Pumpkin Protein Bars/Slice/Muffins/Cake

Pumpkin Protein Bars/Slice/Muffins/Cake
 
You'll need:
-Dry
1 cup oat flour
1 scoop vanilla whey
1 tsp cinnamon
1 tsp pumpkin pie spice\
1/2 tsp baking powder
1/2 tsp baking soda
1/4 tsp salt
-Wet
300g pumpkin puree
60g unsweetened applesauce
2 egg whites
1/4 cup milk (I used almond but any would work)
1 tbsp maple syrup, agave, honey, or other sweetener of choice
1 tsp vanilla extract

Method:
1- Preheat oven to 180'C
2- Mix dry and wet ingredients in separate bowls, then mix together with a hand blender
3- Pour into a sprayed and lined baking tray, muffin cups, cake bowl...the choice is yours!
4- Baking time willl depend on how you go about step 3. I did mine in a baking tray, which will take 30-35 minutes.
5- Finished when you insert a toothpick and it comes out clean. Let cool before slicing; I sliced mine into 12.

Approx. Nutritionals PER 1/12 OF RECIPE (according to my ingredients):
Calories: 61.3
Carbohydrates: 10.4g
Protein: 3.8g
Fat: 0.9g

These seriously taste sooo good, and having such low calories means you can enjoy more than one at a time ;)

Enjoy!

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Here's to the New Year!

I hesitated saying "Here's to new beginnings" because I feel you really don't need a new year to make changes, you just need the drive. For me, my journey started when my recovery began, the new year just marks a point in time.

That being said, here's my goals for 2015:

• Reach and maintain 60(+) kilograms
• Develop a booty you're proud to flaunt!
• Do something for someone else every day
• Do something for yourself every day (read, go for a walk, have a bath...)
• Stick to a budget
• Enter a career in fitness
• Get more sleep
• Be more tolerant of other people
• Make preparations for interstate move (end of 2013/start of 2014)
• And the ultimate, most important goal: to be happy and find my balance in life. Nothing else will matter after that.

I hope you all have an absolutely amazing, safe and successful 2015!

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Coconut Protein Bread

The long awaited...

Coconut Protein Bread!
This is so easy, seriously. All you need is:
2/3 scoop whey, flavor of choice (about 20g) (I used vanilla)
2/3 scoop casein, flavor of choice (about 20g) (I used banana)
55g coconut flour
1 tsp of baking powder
a few shakes of salt
3 egg whites
3 whole eggs

Blend them all up, pour the mixture into a sprayed and lined tray and bake for 25-30 minutes at 180'C. Its that easy.

I cut mine into 8 slices but ate 2-3 slices at a time, cause I'm a pig like that :P

Approx nutritionals per 1/8th of the recipe (according to my ingredients):
Calories- 88
Carbohydrates- 5g
Protein- 9g
Fat- 3g

Enjoy! I sure did :D

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