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Apr 23
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Protein Cashew Milky Way Bar

By Nutrition

Its always overwhelming seeing all these amazing recipes online and not owning any of the bloody ingredients to make them. I have done a quick list of where I order my ingredients from where I have found good prices and good quality supplements and superfoods! If anyone has any other great websites they use, please let me know 😀 I get extremely happy when I find new online ordering sites!!!

I have also added some recipes from my blog where you can use the ingredients.

 

The Protein Works…

80 Naked Whey in Vanilla, sweetened with stevia

Also good to keep Casein Protein which is thicker and good to make protein bars with, like recipe bellow 😀

If you use my referral code you get extra free whey protein CF108303

 

Muscle Food..

If you use the code HF50600 you get free meat on your order

Chicken, 5kgs for £25

1KG tubs of nut butters.. Cashew is the bomb!!

Vitafiber to make protein bars with.. Try these Peanut Butter Quest Bars or the Protein Cashew Milky Way Bars (bellow)

Omega 3 tablets

Quest bars.. Great to keep for emergency meals

Low fat peanut flour (good for pancakes)

You can even get kangaroo, crocodile and emu if you fancy??!

 

Buy Whole Foods Online

Spirulina

Wheatgrass powder

Maca Powder

Cinnamon

Coconut flour

Try these Coconut Protein Pancakes

Coconut oil

Nori sheets (to make sushi)

Bee pollen

Raw cacao

Ghee

Chai seeds

Flax seed

Xantham Gum (good thickener for shakes)

Try my super thick shakes with xantham gum Mint Chocolate Protein Smoothie or Chocolate Beetroot Smoothie

 

Now for a recipe containing a number of the ingredients above. It wasn’t my intention to recreate a Milky Way Bar although A number of people have told me these taste like Milky Way Bars.

They are super easy and fast to make. You can do them with or without the chocolate coating.

With out the coating they are only 61 calories per ball!!!

Protein Cashew Milky Way Bars

Ingredients:

Inside

60g vanilla casein protein powder

100g vita fiber syrup

60g cashew butter

Chocolate coating (optional)

4 tbsp coconut oil

2 tbsp raw cacao powder

Directions:

In a high speed blender (yes it has to be a good one or it will have a melt down) add the inside ingredients and blend untill a dough like consistency is formed. Remove from the bender and roll into 20 small balls. For the coating, melt the coconut oil and add the cacao powder. Stir until combined. Coat each ball with the chocolate mixture and place on a trap in the fridge to set.

Notes:

Try rolling the balls in crushed nuts, seeds or super-foods to add a crunch

 

Apr 17
Love0

Coconut Protein Pancakes

By Nutrition

When I was real young, me and my family went on a holiday to Marius. I don’t really remember that much about the trip. On our first day, my sister (who was about 4 at the time) managed to swim out of depth in the resort pool. My poor mum had to dive in, fully clothed to rescue her. A few days later we went to play (maybe not play) with the giant tortois which were on the beach. While feeding the a tortois coconut, Hannah managed to stick her finger in its mouth, clearly the tortuous didn’t know the difference between finger and coconut and munched down on poor Han’s hand. I have never heard a scream quite so loud in my life.

Despite Hannah’s traumatic experience with coconut. She is now a coconut lover, and managed to create this fantastic coconut protein pancake recipe which I am absolutely obsessed with!

LOVE YOU HAN!

Coconut is a definite ‘superfood‘.. The word superfood is kind of thrown around with no meaning now. But if your going to have any superfoods in your life. Make it coconut

Coconut oil is a saturated fat. It is made of medium chain fatty acids, which are digested and go straight to the liver to be used as energy

Eating medium chain fatty acids can help increase the metabolism, causing the body to burn more calories throughout the day, resulting in weight loss!

People who have coconut oil in their diet, have been said to have a smaller appetite. This could be due to the fact that it is an awesome supply of fuel for the body which reduces hunger.

Coconut oil is high in good cholesterol (HDL), which helps to reduce bad cholesterol (LDL) in the body. This means means a healthier heart and reduced chance of heart disease.

Coconut oil can help fight obesity. The fat which builds up around the belly is the worst kind of fat. It clogs the organs and significantly increases chances of ill health and disease. A number of studies have been done to prove adding coconut oil to the diet can help to reduce fat which builds up around the abdomen. 1 2

So Its the weekend. Make these amazing pancakes and feel brilliant while you melt away that belly fat!

Coconut Protein Pancakes

Pancake Ingredients:

30g coconut flour

25g vanilla whey protein powder (I use sweetened with stevia, natural)

1/4tsp xantham gum

1/2 tsp baking powder

50g coconut yogurt (can sub with greek yogurt)

2x egg whites

50ml coconut milk (can sub with water)

(1 tbsp stevia optional)

ghee or coconut oil for the pan 🙂

Topping Ingredients:

25g vanilla whey protein powder (I use sweetened with stevia, natural)

50g coconut yogurt

10g desiccated coconut

Directions:

In a mixing bowl combine all pancake ingredients other than the coconut milk. Mix until combined and slowly add the coconut milk until a REALLY thick paste (you might not need all of it). Heat a good quality, non stick pan on the hob and add a little coconut oil or ghee for frying the pancakes. Turn the heat to super low. Using a 1/4 cup size scoop, add the pancake mix to the pan in small blobs (yes they should be really thick little blobs). Allow the pancakes to cook on for a few minutes checking regularly so they don’t burn. Flip the pancakes and cook for a few minutes on the other side.

For the topping mix the protein and the yogurt together and pour over the pancakes. Top with the desiccated coconut and enjoy

Notes:

I LOVE cashew butter so also added melted cashew butter here which was AMAZING!

Apr 12
Love0

Mint Chocolate Protein Smoothie

By Nutrition

A lot of people don’t understand the importance of protein in the diet, or understand the health benefits of having a high protein diet to supplement training. Protein is an ESSENTIAL nutrient for the body, made up of branched chain amino acids (BCAA’s), responsible for growth and repair of muscle.

Protein is super filling so having a high protein diet will allow you to reduce calories without constantly feeling hungry

Protein has a high thermic effect which means it takes a lot of energy to digest in the stomach. This means you burn more calories actually digesting the protein you eat, than you do carbs or fat 🙂

Research has proven that a high protein diet can increase bone density and prevent bone diseases.

Not only is protein responsible for growth and development, it also prevents muscle breakdown when on a reduced calorie diet. BCAA’s prevent the muscle breakdown for fuel allowing the body to burn body fat. This results in fat loss from FAT instead of just weight loss from MUSCLE AND FAT!

Many of my clients first starting out really struggle with their protein intake. They struggle to actually include the amount of protein they need in their diets to gain some lean muscle mass while dropping body fat. Chomping down chicken breasts all day can become a little boring, which is why I love using protein powder to make super food shakes. They are so yummy and filling and a great way to satisfy your sweet tooth.

Bellow is a super high protein recipe which is gluten free, virtually fat free, and can be made dairy free. It contains a number of health benefits from the added raw cacao and sprulina, which are both powerful antioxidants and supply the body with essential nutrients.

Mint Chocolate Protein Smoothie

Ingredients:

  • 50g fat free Greek OR coconut yogurt
  • 30g natural vanilla protein powder
  • 150ml water
  • 1/4 tsp xantham gum
  • 10 ice cubes
  • 1 tbsp  raw cacao
  • 2 tbsp stevia (more or less to taste)
  • 5 drops peppermint extract
  • 1/2 tsp spirulina

Directions:

Add the yogurt, protein powder, water, xantham gum and the ice to a high speed blender and blend into a thick shake consistency. Remove half the mixture from the blender and add 1 tbsp stevia, peppermint extract and spirulina to the blender. Re blend this half of the mixture until all smoothly mixed. Pour this half of the mixture into a glass and put the other half of the mixture back into the blender. Now add cacao and stevia to this half of the mix and blend until combined. Carefully spoon the chocolate mixture over the mint layer of smoothie into the glass…. Tadddddahhh!! Beautiful high protein minty chocolate goodness.

Notes:

I can recommend the protein from The Protein Works called Naked Whey Protein 80. It is sweetened with stevia meaning its not full of artificial RUBBISH…. http://www.theproteinworks.com/referral-program/MTgwMzAzajJ0/

Top with nuts, seeds, bee pollen or which ever super foods you wish for added vital minerals and vitamins

Apr 07
Love0

Carrot Cake Batter Protein Oatmeal

By Nutrition

When In India I was introduced to Ghee. I swear ghee is like the cure to every problem in life in India. Its like super-food butter. I was a lover of butter when I was younger, although we all know that spreading big chucks of the dairy goodness on your toast is not the key to optimum health! Ghee is clarified butter which has been heated to remove the dairy. This removes the lactose and casein meaning people who are usually suffer with negative effects from dairy, can eat ghee!

Ghee is a pure fat made up of medium chain fatty acids. These are absorbed directly to the liver to be burnt as energy instead of going into the adipose tissue to be stored! It contains significant levels of antioxidants, vitamin A E and D which reduce free radicals in the body and boost the immune system.

Ghee is rich in Butyric acid and CLA (conjugated linoleic acid) which together are essential for a healthy digestion system, and also help improve the immune system. They increase the metabolism supporting fat loss goals, and are said to enhance muscle growth! Ghee also contains Omega 3 helps reduce the bad cholesterol level in the body.

Basically eat GHEE..

It can be added to foods where butter or other oils would be used. In cooking or on bread. Even as a salad dressing. Here is a recipe which is a super yummy way to add ghee into your diet

 Carrot Cake Batter Protein Oatmeal

Ingredients:

Serves 1

  • 1 cup water
  • 100g grated carrot
  • 50g oats
  • 1tsp ghee
  • 1/2 tsp cinnamon
  • 1/4tsp ginger
  • 1tsp stevia
  • 1/2 tsp baking powder
  • 1 scoop natural vanilla whey (I use My Protein)
  • 3 tbsp water
  • 1 egg white
  • 1/4 tsp xantham gum (optional, makes the egg whites thicker)

Toppings:

  • Bee Pollen
  • Sunflower Seeds
  • Cashew Butter
  • Walnuts
  • Greek Yogurt
  • Desiccated Coconut

Directions:

Add the 1 cup of water and the grated carrot to a saucepan and heat until the carrot is soft (approx 3 minutes).. Add the oats, ghee, cinnamon, ginger, baking powder and stevia and continue to heat stirring regularly. While the oatmeal thickens, in a separate bowl, mix the protein powder with 3tbsp of water so it makes a thin paste. In another separate bowl, with an electric whisk, whisk the egg whites (and the xantham gum if using) until stiff peaks form. Once the oatmeal looks nice and thick, add the protein paste mix and stir until combined. Now add the whipped egg whites to the oatmeal and stir quickly until no lumps are left. Turn off the heat and allow the oats to stand for around 2 minutes.

 Notes:

Try subbing the Carrot for other vegetables like beetroot or courgette

Mar 31
Love0

The Importance of Yoga for Gym Junkies!

By News

I have to admit. Yoga use to be a purely physical activity for me to increase flexibility and core strength. I didn’t understand any of the other stuff. During the Pranayama breathing I would usually be looking around the room checking out other girls gym gear, while in Savasana I was asleep or thinking about food. And god! The chanting!!!! I had no time for that crap. I just wanted to get bendy.

I thought the yogic lifestyle was some crazy religion! I didn’t understand the mental benefits of yoga and had zero appreciation for any of it. However, I was totally noticing a change in my head space. Even though I wasn’t actually concentrating through the majority of the classes. I was becoming much less stressed with work, and finding myself feeling more content with life in general! Not only that I was getting stronger in the gym. My range of movement was increasing massively and I wasn’t getting so sore post workout.

I wanted to learn more about yoga. I wanted to find appreciation for the other elements of yoga not just the physical postures, and learn how it can benefit my life!

When arriving in India I was in for a shock. On my first day a fire ceremony was organised to welcome the new students to the course. This consisted of a lot of chanting, prayers and singing around a fire. Coconuts were burnt to represent heads to release negative energy and we were called up one by one to throw rice and ghee on the fire. I sat in shock thinking ‘what the hell is this crazy cult I have come into…’.

After a few days I totally settled in and learnt to embrace this new lifestyle. Meditation was always a struggle though. It was scheduled just before breakfast every morning. By this time you have been up since 6am, done 2 hours of yoga and 30 minutes of pranayama. I was fucking starving. Meditation for me consisted of day dreams about crazy breakfast. Bacon pancake stacks and PROATS!!  This did improve over time and I think I actually managed to have no thoughts (even if it was for about 30 seconds at a time)

After about 6 weeks I started noticing a real difference in myself. I was so calm. And not only that I was getting super bendy. Totally seeing a real improvement in body internally and externally. My core strength was insane!! My muscle definition was great (even though I was only doing resistance band and sand bag weight training) I was totally shocked with my progress.

From 9 weeks of yoga training in Patnem my whole outlook of health, fitness and training has changed. I have learnt the absolute importance of flexibility and range of movement for optimum health and function of the body. Not only that I have learnt that everyone needs to concur their mind before any real changes can happen in the body. If you HATE your body and drag yourself to the gym to train like it’s a punishment. This will not work! If you have zero confidence and worry too much about what other people think of you. You will spend your whole life trying to look how everyone else wants you to look.

We must learn that everything is impermanent and we should not find happiness externally in numbers or achievements because the same thing which causes you happiness one day will cause you sadness the next. I used to be the worst for it.. ‘When I can squat 80kg I will be happy’…. Then when I squatted 80kg it was still not good enough. I was looking for the next best thing. ‘When I lose 3kgs I will be happy’. Then I when I lost 3kg I was still not happy. This was still not good enough… ‘when I have those Nike’s I will be happy’.. Got those Nike’s, appreciated them for about 3 days and now they are muddy. The key point to remember is you can’t be happy with anything in the WORLD until you’re happy with yourself 🙂

So why should gym junkies practice yoga, on a regular basis to supplement their training??

  1. It improves range of movement meaning you can go deeper in your squats and lower in your deadlifts.
  2. Yoga increases core strength which supports big lifting exercises and gives you killer abs!
  3. It calms and balances the nervous system which is often put under stress or damaged with heavy lifting.
  4. It improves circulation helping your muscles to be fueled correctly for recovery and GROWTH.
  5. Yoga improves body awareness and mind/body connection, boosting self-esteem.
  6. Yoga increases the ability to be in the present moment and concentrate, which gives you insane focus during workouts in the gym as well as on the mat!
  7. Through practicing yoga you can achieve a calm mind and reduced stress. This can help with optimum body function, resulting in muscle gains and fat loss, due to a reduction of the hormone called cortisol in our bodies.
  8. Yoga decreases body fat.
  9. It teaches you funky arm balances and inversions which are always fun.
  10. It puts you in a much happier and content state of mind allowing you to enjoy life to the fullest!!!

Happy Bending 🙂

Jan 11
Love0

Peanut Butter ‘QUEST’ Bar Recipe

By Nutrition

After the Christmas and New Years antics are over,  the cold weather seems to really kick in. The Christmas decorations are pulled down and the left over alcohol stashed away.. ‘Dry January’ They all say.. It’s like the fun police came in and really fucked shit up. No more parties, no more naughty food, and defiantly no more fun…

This however, should not be the case. A new year is really time for new fun, new goals, new ambitions.. blah blah blah, sounds so cheesy but life really is what you make of it. If you allow life to become boring it will. There is this thing we all have. It’s like our safety bubble. I believe life gets fun and exciting when we push outside this safety bubble. This could be by trying new things, pushing yourself to achieve your new goals or purely doing something which scares you. If you plod along doing the same thing your whole life, guess what?… You will get bored. It’s inevitable. And what stories will you have to tell your kids…. grandkids… I wrote a super detailed post on my blog a few weeks back about goal setting for the new year. Please take a peak for some help on setting those new year’s goals, to push yourself to your limits and achieve great things!!!

In saying this, while you’re making your new goals, please take time to remember the things in life which are great. Every day I like to think of a few things I am grateful of. Today.. Right now.. I am grateful for bacon. MMMMMM bacon..  I am currently on a plane to India and just got served what looked like vomit in a bowl. To be fair, it didn’t taste…. toooo bad. But I want bacon. Today I am also grateful for my fabulous family I have who support me in everything I do. And finally I am grateful for cuddles. Because cuddles are great!!!! 😀

For many people weight loss is a goal this new year. Don’t hate the body you have now.. I hear so many people say ‘I hate my body. I will be happy when I’m slim’. Okay, your body may need some TLC and you may be a little over weight. But love your body, love the fact you have damn legs to go to the gym and train, and that you are capable of losing weight. Love that you can afford to buy healthy food to fuel your power house body, and love the game. Weight loss is just a silly game we play in life. If you live life a little less seriously you WILL be healthier and happier and you will lose weight quicker too!!

So remember to push your boundaries. Do crazy shit but don’t forget all the wonderful things you already have in life.

I am heading to Goa, India, to complete a 500hr yoga instructor course. Follow my time on Instagram @charliefrancisfitness

And for now… WHO LOVES QUEST BARS. Here is my super easy peasy protein bar recipe which is low in carbs, super high in protein, and is peanut butter flavour!! It don’t get much better than that.

Peanut Butter ‘Quest’ Bars

Ingredients:

Makes 9

3 scoops of vanilla casein

8tsp/120g(ish) vita fiber (order from musclefood.com)

12g/1tbsp PPB (powdered peanut butter)

40g 100% peanut butter

1tsp melted coconut oil

Directions:

Firstly, combine casein and PPB in a small blender/nutribullet. Add the peanut butter and the coconut oil and blend until combined. You should kind of have a slightly lumpy powdery consistency at this stage. Now the tricky bit. Add around half the vita fiber to the mix and blend until combined. From this point you must only add very small amounts of viter fiber at a time, blending imbetween. When the mixture reaches a stage where you can just form it into little balls that stay together. Stop adding vita fiber. Too much will cause the bars to flop into a blob after forming them into shape. Add a little PPB to your work top to act as flour and roll the stiff mixture out, as if making cookies. Roll to approximately 2cm thick then cut into bars. Store in a container in the fridge to help maintain the shape of the bars and try not to eat them all at once.

Notes: Try adding a tsp of peanut butter on top of one. DEVINE!!

Peace, Happy New Year.

Jan 08
Love0

Flo’s Before and After Transformation

By Transformations

BEFORE

AFTER

Flo Finch – Looking to loose fat

Charlie is amazing! I thought about doing the 12 week program for a while and finally got to the point where I just had to go for it and I’m so glad I did.

I literally knew nothing about nutrition or what to eat / what will help and what to do in the gym but it didn’t matter at all. Charlie makes everything so easy and clear and I actually started to enjoy going to the gym for once. I trained with her once a week and it turned in to the best part of the week, although I always ached the most after it, it was a very satisfying ache.

I struggled the most with my eating but Charlie was so supportive through out. She has loads of recipes on hand and really got to know me and what I like so it felt like a really specially tailored program. I learnt so much about how much to eat and when I can eat, which is ideal with hours I work as its not always easy to eat at normal times.

I would highly recommend Charlie to anyone, for the first time in years I started to actually like my body and how I looked in the mirror which is absolutely amazing as I have been so self conscious for so long. She is one of the loveliest and most intelligent people I know, her knowledge of all things gym and food is incredible and I couldn’t recommend her enough.

Jan 08
Love0

Aran’s Before and After Transformation

By Transformations

BEFORE

AFTER

Aran – Fitness Newbie

I really appreciate everything you have done for me. You have helped me so much, not only to lose weight, but to change my lifestyle.

From never exercising in my life to now coming in the gym at least 3 times a week, the experience has been life changing and what I have learnt will stay with me for life.

I feel much healthier than before because of the good habits you have taught me. I can now exercise happily.

Thank you Charlie for everything. You are the best!!

Jan 01
Love0

Tamsin’s Testimonal

By Transformations

Tamsin Hoskins – Teacher

I highly recommend Charlie Francis as a personal trainer! Charlie first began working with me in May for a 10 week block as part of her final PT assessment leading up to my wedding. Following this, Charlie wrote me a programme to build on my strength, conditioning and cardio fitness which she checks with me every week, including progression pics and weight.

Every session has been well planned with specific details for anything that I might find difficult or complicated. Charlie went through all exercises with me on the Tuesday sessions, prior to any further gym sessions in the week where new exercises were introduced. Any evaluations that I gave from the previous weeks were taken into account when the next week was planned and any exercises that I particularly struggled with were adapted or removed to allow me to gain the most from each session. Every time we discussed how I was doing, with time commitments etc. Charlie adapted my programme to ensure that I made the best progress possible.

During every Tuesday session I was pushed hard and I loved every minute of training (even if my face didn’t always show it!). Charlie has been so supportive throughout my programme and encouraged me when I needed it. I always felt safe and that even if I was tired I wasn’t going to be pushed further than I could manage so had complete faith that I could do whatever Charlie asked me to do!

This has all been complemented by the diet plan that Charlie has written for me, and she checked regularly if I was having any issues with the diet plan. I particularly loved all of the extra recipes for healthy treats that have been given to me to stop me eating unhealthy sweet snacks. Protein pancakes were incredible! Being able to eat 5 meals a day and be constantly full, without feeling ill or gaining weight or fat has been amazing!

I would recommend Charlie to everyone as a fantastic personal trainer! Who can get the most out of everyone!

Dec 13
Love0

Gingerbread, Protein, Pumpkin Pancakes

By Nutrition

My family are all very healthy, with diet and in fitness. This makes life very easy for me being constantly surrounded by health and exercise freaks!! The house is always full of fabulous healthy food which keeps me on track. BUTTT.. Christmas.. Now thats another story. We all do relax on the diet a little over Christmas, but during the festive season, shit really hits the fan in the Francis family.. When the ‘pigs in blanket‘ duties are passed on to you, and your uncle says.. ‘Hey Charlie. You and your sister are making the sausages wrapped in bacon this year. We need 600!’ SIX HUNDRED PIGS IN MOTHER FUCKING BLANKETS. Now pork is one of my fave meats. but dammmn is it fatty.. 

Now ladies and gentlemen.. Lets not forget that a single day of eating healthy, will not make you slim and sexy. The same as one (or two) days of eating unhealthy food, will not make you an obese cow.

I do have a lot of discipline and motivation, but it takes every little bit of willpower for me to not eat like a fat moose around Christmas. The NUMBER ONE RULE is appreciate your food. There is no need to go into Christmas day like a bull in a china shop.. Smashing every inch of food which comes in your way. You must must must appreciate every damn morsel of food which enters your mouth. Don’t sit there munching down chocolate pancakes for breakfast, while thinking about the box of celebrations you are going to woff down straight after. Don’t scoff your Christmas dinner while dreaming about the dessert your going to pretty much inhale down your throat later. APPRECIATE and SLOW DOWN! Savor every meal and don’t go over the top. I always think of those gross people you see in a breakfast buffet, who take 3 full plates of food back to their table to devour. They can’t just have one little spoon of everything they like. They must squeeze as much of everything they can onto their plates because its EAT ALL YOU CAN. This is just discussing and greedy. Whats wrong with appreciating one plate of food because really thats all you need!!

Of course you must enjoy your self. You don’t want to be the sad old sod sitting in the corner eating dry turkey and steamed greens. Skipping the fabulous dessert and turning down any alcohol. Lets face it. No one likes a boring party pooper! Get the balance right. Don’t eat so much that you want to vomit and don’t deprive your self of all the goodies. Just be sensible and eat until your satisfied.

Now I sound like the fun police. Organized fun is always the worst kind of fun.. So I will shut up now….here are my top rules for not becoming a greedy fat pig over Christmas:

  1. Appreciate your food
  2. Savor every flipping mouthful
  3. Your eyes are bigger than your stomach.. You are a human, not a hippo.
  4. Eat your food slowly. Its not a race
  5. Don’t let it become a cheat week. Allow a few ‘off’ meals on Christmas day and boxing day.
  6. Keep to your regular diet where possible on the days around Christmas
  7. Keep strictly on your fitness programme over the festive season
  8. Don’t attempt to be a skinny scrooge and not drink alcohol (we are all allowed a drink occasionally)
  9. Introduce your family to healthier alternatives where possible (try these pancakes for breakfast)
  10. Enjoy your self!!!!!

So these are the pancakes which I will be munching on Christmas morning. Healthy, christmassy and delicious. Who needs sugars fatty shit when you can whip these bad boys up on chrimbo morning for the fam!

Gingerbread, Protein, Pumpkin Pancakes

Ingredients

serves 2

  • 1 cup pumpkin puree
  • 3 eggs
  • 1/4 tsp xanthan gum
  • 5 drops vanilla extract
  • 1/4 cup vanilla casein
  • 1/2 cup unsweetened almond milk
  • 1/2 cup coconut flour
  • 1/2 tsp ground ginger
  • 1/4 tsp ground cloves
  • 1/2 tsp cinnamon
  • 1/2 tsp baking powder
  • 1 tsp stevia

Topping:

  • 2 heaped tsp PB2
  • 1 heaped tsp pumpkin puree
  • 1 heaped tsp casein
  • 1 heaped tsp stevia
  • 1/2 cup water
  • 4 tbsp greek yogurt

Directions:

Whisk eggs and xanthan gum in a bowl. When the eggs and xantham gum have combined, add all other ingredients and blend until smooth consistency is reached. Use the 1/4 as a size guide for the pancake mix. Make sure the pan is real hot. Add a little coconut oil to the pan, then add pancake mix using 1/4 size cup. Keep cooked pancakes in a low oven to keep warm while you cook the rest of the mixture.

While the pancakes cook. Mix together all the topping ingredients and blend until smooth. When all pancakes are cooked, stack up and top with sauce and any nuts and seeds you like.

Notes: Try topping with granola or raisins 🙂

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