Yummy and healthy banana protein pancakes!

There are so many recipies out there for banana protein pancakes! As soon as you start googling you are thrown a list of recipies that all promise to be ‘the best’! Some have oats, some cottage cheese, some call for whipping the egg whites seperately, and others appear to require a full moon and some chanting!

The below recipie is my favourite one at the moment – super speedy and so easy! These are fabulous before or after the gym, and something I would eat everyday if I was left to my own devices!

Ingredients (serves 1)

1 large banana

1 large egg

25 grams oats

1 scoop vanilla protein powder (25 grams)

1 tsp cinnamon

To serve

1 tbsp low fat creme fraiche

Blueberries (or any fruit you fancy!)

Honey

Instructions:

Throw all the ingredients together in a bowl and blitz with a stick blender until you have a batter!

Heat a non stick frying pan and dollop the batter into 3 puddles.

Fry the pancakes for approx 90 seconds on each side.

Stack, and serve with a spoonful of creme fraiche, some soft fruit and a drizzle of honey.

Enjoy!

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(I wasn’t patient enough to take a proper photo, hence a quick snap, fork in hand!!!)

Nutrition

Based on the above, my maths says thats these pancakes should be roughly at the below:

458 calories

30.4g protein

69.1g carbs

(29.1g sugars)

8.8g fat

10.6g fibre

Hope you enjoy these as much as my greedy face does!

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“Feed me Seymour…”

I recently posted about how I’d decided to go on a health kick and make some changes to my life. One of the biggest parts of this is working on improving my diet. It was terrible, mainly consisting of white carbs, chocolate, and cheese. I just didn’t want to make any meals in the evenings, and my lunches were just whatever was on offer on the high street. Very unhealthy and very expensive. Not enough of any of the good things, and much too much fat and sugar.

The new daily diet plans looks something like this:

Breakfast – one scoop protein shake with fruits and skimmed milk

Snack – nuts and raisins

Lunch – grilled chicken or salmon with spinach, veggies, avocado, and grains (quinoa, couscous etc.)

Snack – banana

Dinner – 2 egg omelette with sweet potato, spinach, red peppers

Snack – 50g dark chocolate (need chocolate in my life!)

If it’s been a particularly heavy session in the gym I’ll add in another protein shake, but the above comes to around 1750 calories which is what seems to be absolutely plenty. I don’t want to spend my days counting calories, so I’m trying to stick to a couple of new habits:

– no white carbs

– 2/3rds of the plate must be veggies

– make better snack choices!

– if feeling peckish drink a glass of water first before getting a snack (often I’m not actually hungry, but thirsty instead!)

I’ll keep you posted on how this all goes, I’ve been doing it for a few weeks, but that’s not enough time to test a new diet. But I can say I already have lots more energy and feel much less bloated! Hurrah!

Sunday night dinners

On Sundays I try to prepare myself for the week ahead. The afternoons usually consist of a bit of life admin – a chance for me to catch up on all the things I haven’t had a moment to do in the week.

Tonight I decided to do a spot of batch cooking and, let’s be honest here, nothing really beats a homemade curry!

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This recipe is originally taken from Jamie Oliver – Jools easy chicken curry – with a couple of tweaks depending on what was in my kitchen cupboard!

This serves 6 – its cheap and easy to make, and relatively healthy! You can easily add in some extra flair to the portions that you have in the fridge or freezer, if like me, you live alone and get bored of having the same thing everyday!

Ingredients:

1 onion (I used a leek instead as I had one lying around!)
4cm piece of ginger
2 cloves of garlic
olive oil (used sunflower oil as I hate frying with olive oil)
2 tablespoons tikka masala paste
3 tablespoons natural yoghurt (used low fat natural yoghurt and about 5 tablespoons as not as set at normal natural yoghurt)
2 tablespoons tomato purée (didn’t have any! So didn’t put any in!)
8 skinless higher-welfare chicken thighs (used 6 as that’s all I had!)
1 x 400 g tin of chopped tomatoes
1 x 400 g tin of green lentils
1 x 400 g tin of light coconut milk
2 handfuls of baby spinach (love spinach so used a whole bag!)
2 tablespoons mango chutney

**I also put in one small courgette, as it was looking mournfully at me from the fridge and needed using up!

Method:

1. Dice the onion (or leek in my case) and soften it in a frying pan with a splash of oil.  Finely mince the ginger and garlic and add to the softened onions.
2. Mix the masala paste, tomato puree and natural yoghurt together in a bowl and add in the chicken thighs until they are completely covered.  Pour the chicken thighs and yoghurt mix into the frying pan with the onions and brown them for 5 or so mins.
3. Add in the tinned onions, drained lentils, and coconut milk to the pan and bring to the boil.  Reduce to a simmer and leave to cook for an hour.  (If using soft veg like courgette I add this in around half way through)
4. Once thoroughly cooked, take the chicken from the sauce and shred it with a fork (this is a bit of an annoying step – but worth it!) and then add the shredded chicken back to the pan.
5. Stir in some generous spoonfuls of mango chutney, and add in as much spinach as you like! Allow the spinach to wilt into the sauce.
6. Serve with whatever takes your fancy!  Personally I love it with rice, a dollop more of natural yoghurt on top with even more chutney. With a squeeze of lime and a sprinkle of coriander… delish!!!

This freezes really well, and is great on its own, or with rice and jacket potatoes etc.

Let me know if you try it out and what you think of it 🙂