RECIPE: Next Level Pancakes

“Pancakes aren’t just made for pancake Day, especially these easy to make guilt free ones. You’ll be making these every flipping day!! See what I did there?;)…

Wanting to lose weight but want a treat? These are only 128kcals, so treat yo self! Add some toppings of your choice, like fruit for a burst of flavour and getting that much needed five a day in.”

Nutritional infirmation

  • kcal 128
  • fat 7g
  • saturates 1g
  • carbs 11g
  • sugars 2g
  • fibre 0.4g
  • protein 4g
  • salt 0.1g

Ingredients

  • 100g plain flour
  • 2 eggs
  • 300ml/½ pint semi-skimmed milk
  • 1 tbsp vegetable or sunflower oil, plus extra for frying.

Directions

1 – Put the flour in a large bowl and make a well in the centre. Crack the eggs into the well, pour in a splash of the milk and, using a balloon whisk or wooden spoon, start to stir from the centre of the bowl, drawing the flour into the eggs and milk. Beat the mix until smooth (get any lumps out now while it’s thick), then stir in the rest of the milk until it’s the consistency of single cream. Stir in the oil. The batter will keep covered in the fridge for up to a day at this point. Stir well before you use it.
2 – Put a non-stick frying pan or crêpe pan (one with a 20-23cm base is ideal) over a medium heat. Pour 1cm oil into a heatproof jug and keep it to hand. Add a drop of oil to the pan, swirl it around, tipping any excess back into the jug. Pour in a ladleful of batter, tilting the pan and swirling the batter to give a thin, even layer. Leave the pancake alone for 30 secs, no prodding, or until it starts to colour around the edge. Don’t crank up the heat if this takes longer – as you’ll scorch the bottom of the pancake and it won’t flip well.
3 – With a fish slice or palette knife, ease the edge of the pancake away from the pan, then loosen underneath. Check that the bottom is golden, then turn it over in one quick movement or give it a flip. Cook for another 30 secs before turning out onto a plate. Eat straight away. If you’re making ahead, stack the pancakes on a plate and cover with cling film. Pierce the film, then reheat in the microwave on High for 1 min or until piping hot.

Makes 8 medium pancakes

Prep time: 5 Mins approx

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Recipe: Tasty Veg Pizza

“This pizza is perfect as a portable breakfast for an on-the-go day, or as a snack for later, as it tastes great hot or cold!”

Nutritional Information (per serving)

  • 63 Calories
  • 4g Carbs
  • 6g Protein
  • 3g Fat

Ingredients

Tasty veg pizza1

  • a small amount of coconut oil or organic butter to grease tin
  • 4 medium sized eggs
  • 3 egg whites
  • Himalayan pink salt to season
  • 40g porridge oats (use gluten free oats if preferred)
  • 7 cherry tomatoes, halved
  • 60g baby leaf spinach, finely chopped
  • 1 green chilli pepper, finely chopped
  • 1⁄2 a large green pepper, finely chopped
  • 1 tsp paprika
  • 1⁄2 tsp dried oregano
  • 15g low fat Cheddar cheese, grated (use a dairy free cheese if preferred)

Directions

  • Preheat oven to 150 ̊C/300 ̊F.
  • Lightly grease a large round ovenproof dish with coconut oil / butter.
  • Whisk the eggs and egg whites in a jug and season well with Himalayan salt.
  • Add the oats, vegetables, dried spices and herbs. Stir well. Pour into the dish and cook for 10 minutes.
  • Remove from oven and sprinkle on the cheese. Cook for a further 5 minutes, or until centre of pizza is cooked.

Tasty veg pizza2

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Recipe: Piled-High Protein Breakfast

“This easy-to-make breakfast is perfect for people who often find themselves eating an unhealthy breakfast to save time in a morning. Full of protein and packed with energy, this will quickly become your breakfast of choice!”

Nutritional Information (per serving)

  • 346 Calories
  • 17g Carbs
  • 20g Protein
  • 22g Fat

Ingredients

Piled high protein-richbrek1

  • 2 medium sized eggs
  • 100g fresh spinach
  • 15g plain cashews
  • 8 plum tomatoes, halved
  • 25g pepper (any colour), diced
  • 1 tsp olive oil mixed with 1 tsp balsamic vinegar

Directions

  • Boil the eggs in a pan of lightly salted water for 10 minutes.
  • Meanwhile, steam the spinach gently for 3-4 minutes until wilted.
  • Remove the eggs from the heat, and cool down for one minute with cold water, then peel and slice.
  • Place the spinach in a serving bowl and drizzle over the oil / vinegar.
  • Add the eggs, pepper, tomatoes and cashew nuts.
  • Piled high protein-richbrek2.JPG

Serves: 1

Preparation Time: 20 mins

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Recipe: Allowable English Breakfast

“Why don’t you treat yourself to a cooked breakfast on a weekend? Is it because you don’t want to ruin a whole week’s worth of hard work? Well here is a lower calorie option you can enjoy guilt free…”

Nutritional Information (per serving)

  • 417 Calories
  • 6g Carbs
  • 33g Protein
  • 29g Fat

Ingredients

  • 10g organic butter or coconut oil
  • 2 rashers unsmoked bacon (use vegetarian bacon if preferred)
  • large handful kale
  • 2 closed cup mushrooms, sliced
  • 2 small tomatoes, halved
  • 2 medium sized eggs, whisked
  • salt and pepper to season

Directions

  • In a frying pan, melt the butter / oil over a medium heat. Fry the bacon rashers on both sides until crispy.
  • Add the kale, mushrooms and tomatoes and fry for 3-4 minutes, turning the tomatoes halfway. When the vegetables are soft, remove pan from heat.
  • Pour the eggs into a non stick frying pan, over a medium heat and season with salt and pepper. Cook for around 3 minutes, stirring constantly.
  • When the eggs are cooked, remove from heat, and transfer to a plate with the other cooked ingredients.

 

Serves: 1

Preparation Time: 10-15 minutes

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Recipe: Buttery Eggs

“This quick and simple recipe is perfect to fuel an on-the-go day. Packed with protein, this yummy recipe is great to kick start your morning.”

Nutritional Information (per serving)

  • 283 Calories
  • 12g Carbs
  • 16g Protein
  • 19g Fat

Ingredients

butteryeggs1

  • 2 medium sized eggs
  • 2 organic oatcakes (use gluten free oatcakes if preferred)
  • 5g organic butter or olive oil salt and pepper
  • handful spinach leaves, chopped
  • 5 cherry tomatoes, halved

Directions

  • Boil the eggs in a pan of salted water for 10 minutes.
  • While the eggs are cooking, steam the chopped spinach leaves gently for 4-5 minutes.
  • Cover the eggs in cold water for one minute to cool, then peel.
  • Place the eggs in a bowl and add the butter /oil. Season with salt and pepper and mash thoroughly with a fork.
  • Spread thickly onto the oatcakes. Serve with the spinach and tomatoes.

Serves: 1

Preparation Time: 15 minutes

butteryeggs2.JPG

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