Recipe: Breakfast Burrito

“These hearty breakfast burritos are jam-packed full of energy and protein to give you a delicious kick-start to your day!”

Nutritional Information (per serving)

  • 540 Calories
  • 20g Carbs
  • 43g Protein
  • 32g Fat

Ingredients

breakfast burrito1

  • 3 medium sized eggs, yolks and
    whites separated
  • 1 tsp coconut oil or butter
  • 1/2 a small red onion, finely
    chopped
  • 1 tomato, finely chopped
  • 1 green chilli, finely chopped
  • 1/2 a pepper (any colour), diced
    handful fresh coriander,
    finely chopped
  • 60g cooked chicken, sliced
  • 1/2 a small avocado, cut into small chunks

Directions

  • Whisk the egg whites for one minute.
  • Melt half of the oil / butter over a
    medium heat in a skillet or frying pan.
  • Pour the egg whites into the pan, tilting
    the base of the pan to spread them evenly.
  • Cook for around 1-2 minutes until the egg is cooked through.
  • Use a spatula to gently loosen and slide onto a plate.
  • Sauté the onion with the remaining oil for one minute then add the tomato, chilli,  pepper, coriander and chicken.
  • Whisk egg yolks and pour into the pan, mixing well into the other ingredients.
  • Season with salt and pepper.
  • When the egg yolks are cooked, add the avocado then spoon the mixture onto the egg white.
  • Roll the egg white up into a burrito.

breakfast burrito2

Serves 1

Preparation Time: 10 minutes

Try it and let us know what you think in the comments below:


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Recipe: Summer Fruit Pancakes

“Sometimes a cheeky, super-sweet treat can be a great way to start a day, and this recipe is perfect for your ‘cheat’ breakfast!” 

Nutritional Information (per serving)

  • 220 Calories
  • 9g Carbs
  • 10g Protein
  • 16g Fat

Ingredients

summer fruit pancakes1.JPG

  • 3 tsps coconut flour
  • 2 medium sized eggs
  • 1 egg yolk
  • 1⁄2 tsp ground cinnamon
  • 2 tsps stevia (or natural
    sweetener of your choice)
  • 3 tsps coconut oil
  • 1 tbsp plain or Greek yoghurt (use
    dairy free yoghurt if preferred)
  • 100g mixed berries

Directions

  • Place the flour, eggs, cinnamon and stevia in a blender and mix until smooth. Add a bit more flour if the mixture is too thin, or if the mixture is too thick, add a drop of cold water or unsweetened almond milk. The aim is to achieve a pourable but not runny consistency.
  • Heat the coconut oil in a pan over a
    medium/high heat and then pour in
    around 50ml of the mixture into the
    centre of the pan.
  • Move the pan around gently to even out the mixture  into a circular shape. When small holes appear in the pancake (around 1-2 minutes), turn it over and cook for 1-2 minutes, until golden. Transfer to a plate.
  • Repeat with the remaining batter. Serve with yoghurt and berries.

summer fruit pancakes2

Serves: 2

Preparation Time: 10-20 minutes

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Recipe: Bacon & egg Frittata

“This simple, delicious breakfast can provide a vital boost of energy and protein to fuel an active day!”

Nutritional Information (per serving)

  • 420 Calories
  • 5g Carbs
  • 37g Protein
  • 28g Fat

Ingredients

bacon frittata1

  • 3 medium sized eggs
  • 5-6 cherry tomatoes, halved
  • 1 tsp organic butter or coconut oil
  • 2 rashers unsmoked back bacon,
    diced (use vegetarian bacon if
    preferred)
  • sprinkle fresh chopped parsley

Directions

  • Preheat oven to 175 ̊C/350 ̊F.
  • Beat the eggs in a bowl until stiff peaks
    form.
  • Gently melt the butter / oil in a skillet or
    frying pan and fry the bacon until crispy.
  • Add the tomatoes and cook for 2 minutes.
  • Pour the egg batter into the skillet so that
    it covers the base of the pan evenly.
  • Cook on a medium heat for two minutes, then
    bake in the oven for 15 minutes.
  • Remove the frittata gently from the skillet,
    loosening with a spatula.
  • Serve garnished with a fresh salad.

bacon frittata2

Serves: 1

Preparation Time: 35 minutes

Try it and let us know what you think in the comments below:


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8 exciting ways to liven up your morning oats without ramping up the calories!

Oats and fitness go hand in hand. When you’re clearing out your shelves to start your new fitness plan an oats so simple porridge pot is a common sight but what else can we do with oats? Can we make them better? Below are 8 tasty ideas for your morning oats:

1. Cinnamon and Apple
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​Ingredients:

40/80g Porridge Oats
Almond / Soy Milk (unsweetened)
1 heaped tablespoon Cinnamon
Grated Apple / 1 teaspoon Apple Sauce.
Apple is a little higher on the GI scale than blueberries and raspberries later on but we don’t have to use the full thing. Try grating a quarter of an apple into your oats to add lots of flavour without ramping up the calories or sugar content. You can also use a teaspoon of apple sauce if you want to be super quick. Cinnamon is also shown to help regulate blood sugar and keep your cravings down.

2. Protein Porridge​ [strawberry / banana/ chocolate / vanilla]
protein
Ingredients:

40/80g Porridge Oats
Almond / Soy Milk (unsweetened)
30g Scoop Flavoured Protein Powder
This is a staple and easy to make. Mix up your usual protein powder into your oats. You can use any flavour so there’s lots of variety in this option. Chocolate, vanilla, banana, strawberry or there’s even more wild flavours out there like double chocolate mint. Check out my protein (click here) to see what offers are available

3. Blueberry Oats
blueberries
Ingredients:
40/80g Porridge Oats
Almond / Soy Milk (unsweetened)
Fresh Blueberries

Fruit is a great addition to porridge but depending on it’s glycemic index it’s the difference between adding some nice flavour and a sugar overload which isn’t good for cravings especially at breakfast. Fortunately, blueberries are really low down the GI scale and are rammed full of anti-oxidants. Keep an eye out for frozen blueberries in your supermarket. They’re much cheaper and last. I boil a kettle and run them under boiling water before adding them to my porridge to quickly defrost them. You also find the juice runs and mixes great into your oats.


4. Chocolate Mudslide Porridge
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Ingredients:

40/80g Porridge Oats
Almond / Soy Milk (unsweetened)
Walden’s FarmsSyrup

Have you ever heard of Walden’s farms? If not check them out. They’re an American brand gaining popularity here in the UK. You’ll probably have to order online but they’re well worth it. They make lots of syrups and dressings which are relatively calorie free (20kcal in a jar). I recommend chocolate for this recipe but you can also get maple syrup, caramel and lots more. You can also add this to your protein porridge or any of the other variations.

If you don’t like shopping online sweet freedom is an alternative that’s stocked in most supermarkets in the free from section. They’re a little higher in calories (15kcal per serving) but unless you’re going crazy you’ll struggle to do damage.


5. Peanut Butter Oats
blueberry-pb2-overnight-oatmeal-the-oatmeal-artist
Ingredients:
40/80g Porridge Oats
Almond / Soy Milk (unsweetened)
Powdered Peanut Butter
Stevia Sweetener

Keeping the theme of new products here, powdered peanut butter!! There’s a few different brands but PB2 / P.B Fit are the ones you’ll see most often. They’re available in Holland and Barrett and supermarkets again in the free from aisle. Why’s it so great?? Because they’ve skimmed off all the fat which is where 85% of the calories comes from in peanut butter. That means all the taste without the damage to your gut. Been powdered it mixes great into porridge. Add a bit of sweetener if you like to brighten the flavour up.


gingerbread-2_orig6. Gingerbread

Ingredients:
40/80g Porridge Oats
Almond / Soy Milk (unsweetened)
1 teaspoon ground ginger
Stevia sweetener.
(optional) ½ teaspoon. ground cinnamon
(optional) ¼ teaspoon nutmeg (just a hint)
(optional) ½ teaspoon vanilla extract

The key here is using the spices and non of the black treacle which keeps the calories down whilst adding lots of flavour. Great for the winter months and just like gingerbread.


7. Raspberry & Yoghurt
rasp
Ingredients
40/80g Porridge Oats
Almond / Soy Milk (unsweetened)
Fresh Raspberries
1 or 2 tablespoons fat-free yoghurt.

Back to the fruit Raspberry is another great low-gi fruit. Like blueberries you’ll also find them in the frozen fruit section. Here we add some low fat greek yoghurt for a creamier texture and to up the protein. Total 0% is our favourite brand but for how much you’re using and supermarket brand will do. You could also use strawberries instead for this one. ​


​8. Overnight Oats
overnight

Last but not least overnight oats!! If you’re not in on the whole fitness thing these are a thing right now. Use any of the recipes above here but the trick is to prepare your oats the night before. Cover the dish or jar in cling film and leave them to soak in the fridge overnight. While you sleep the oats will soak up all that milk for a really creamy refreshing texture in the morning. Also saving you time if you have to rush out the door and eat them at work. Give it a go.

Finally, protein. If you’re going for fat loss, protein is the most filling nutrient and a staple in most fat loss plans. Oats should pack a good 15g punch but a small shake mixed again with soy or almond milk would be a great addition alongside your morning porridge to help towards a fat loss goal.

Any questions? Drop them in the comment box below or drop us an email via the contact box.

​Sean – Next Level Fitness

Recipe: Protein Pancakes

Ingredients:p44
40g oats
200ml Almond Milk
36g Protein Powder
optional: waldens farms syrupsDirections:
– Add all the ingredients into a blender and blend until smooth.
– Heat a large pan to medium heat.
– Spray with frylight 1 calorie spray and pour about a fifth of the mixture onto the hot surface.
– Cook for 2-3 minutes until bubbles form then flip and cook for an additional 2 minutes
– Serve with your choice of toppings.

Tasty low calorie topping ideas

– Total 0% Yoghurt
– Walden’s Farns zero calorie syrup; Chcolate, Caramel, Pancake (pictured), Blueberry, Strawberry.
– Low GI fruit; strawberries, blueberries or raspberries

Macros (before toppings)
Protein: 31g
Fat: 8g
Carbs: 30gCalories: 324 kcal

Next Level Fitness – Leading Personal Training in Rotherham