I love pancakes, but most of the time I can’t justify making them as they’re seriously loaded full of sugar, fat and probably about triple the calories of my normal breakfast allowance.
However, when you’re having a craving these guys are the perfect alternative to the thick American style ones and are practially guilt free! Each serving contains only 250kcal, 20g protein, 23g carbs, 8g fat and only 0.4g sugar ! (Plus whatever toppings you’d like to add…)
Life is good when you can sit down to a stack like this, guilt free – and on track for your goals.
1 scoop vanilla protein powder
30g fine oatmeal/ oat flour
1 tsp baking powder
1 tsp sweetener (to taste)
+ toppings of choice (I’ve made a blueberry sauce and topped with Greek yoghurt and fresh fruit)
- Combine all of the ingredients in a medium bowl. The consistency should be slightly thinner than your normal American pancake mix but still on the thick side – I tend to do a test first and then add more flour/ water based on the consistency of the pancake!
- Place a frying pan on a medium heat and scoop the pancake mix into the pan – I tend to do 3 at a time.
- Once bubbles appear on the top of the pancake mix flip them over and cook for a further minute or so – they won’t take long on the other side !
- Once cooked remove from the pan and add the toppings of your choice!
I’m always a little sceptical about ‘healthy’ baking, it doesn’t quite have the same rich, sweetness that we all seem to crave. However after hearing a lot about the benefits of using coconut flour in recipes I decided to give it a go, and the result was extremely successful!
Coconut flour is one of the healthiest flours available, it’s tricky to work with but rewarding in the right recipes!
It’s rich in protein, high in fibre and as it is not a grain based flour it’s also low in carbs. As it’s a natural byproduct of coconut milk production it contains medium chain saturated fatty acids (i.e. the good type of fat) which gets used for energy not stored as fat and also improves metabolism. Coconut flour is also a great source of manganese which supports bone health, nervous system function and helps maintain optimum blood sugar levels.
Coconut flour is extraordinarily absorbent so a little goes a long way. The key is to add adequate liquid and lots of eggs to act as a binder to prevent a dry or crumbly result. It is a unique gluten-free flour with a different composition to your standard grain-based flour meaning that there is no straight forward substitute for it. (I’d recommend trying out a few ‘tried and tested’ recipes before experimenting with it yourself).
1 cup coconut flour
1 tsp bicarbonate of soda
2 tbsp vanilla essence
2 tbsp honey
1/2 cup coconut oil (vegetable oil can also be used)
3 bananas (mashed)
1 1/2 cups chocolate chips
- Preheat oven to 180 degrees (C)
- In a bowl combine the mashed bananas, eggs, vanilla, honey and coconut oil.
- Add the coconut flour and bicarbonate of soda and incorporate.
- Fold in the chocolate chips.
- Spoon the cookie dough onto a prepared baking tray (I use greased proof paper, but greasing the tray itself will also work). These cookies won’t spread out or rise once baked so I use a spoon to flatten the tops before baking.
- Bake in the oven for 12-15 minutes
Happy baking ! x