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Apr 17
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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!

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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