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: Raspberry & Vanilla Energy Balls

 

Nutritional Information (per ball)

  • 178 Calories
  • 16g Carbs
  • 6g Protein
  • 10g Fat

Ingredients

raspberry vanilla ball1.JPG

  • 100g raspberries
  • 1 tsp pure maple syrup (or natural sweetener of your choice)
  • 1/4 tsp ground cinnamon
  • pinch of nutmeg
  • 100g porridge oats (use gluten free oats if preferred)
  • 1 tsp vanilla extract
  • 75g pitted dates, chopped finely
  • 35g ground almonds
  • 40g chocolate or vanilla flavour whey or rice protein powder
  • 8 brazil nuts, finely chopped
  • 70ml unsweetened coconut milk
  • 60g shredded coconut

Directions

  • Pour the raspberries into a fine sieve and position over a large bowl.
  • Using the back of a wooden spoon, press the raspberries gently, extracting the raspberry juices into the bowl. Discard the raspberry seeds.
  • Add all of the other ingredients to the large bowl, except the desiccated coconut.
  • Mix thoroughly and refrigerate for at least an hour until the mixture firms up.
  • Divide the mixture into 9 portions and roll into balls using your hands. Pour the shredded coconut onto a plate and roll each ball in the coconut, to give them an even coating.

raspberry vanilla ball2.JPG

Makes 9 energy balls

Preparation time: roughly 1hr 20mins.

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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: Tomato Baked Salmon

 

Nutritional Information (per serving)

  • 778 Calories
  • 64g Carbs
  • 54g Protein
  • 34g Fat

Ingredients

tomatosalmon1.JPG

  • 1 tsp organic butter or coconut oil
  • 1-2 cloves garlic, finely chopped
  • 1⁄2 small red onion, finely chopped
  • 2 vine ripened tomatoes, diced
  • 1/4 pint chicken or vegetable stock
  • 40g bulgur wheat
  • 30g tomato purée
  • salt and pepper
  • 1 x 150g salmon fillet
  • handful fresh coriander, finely chopped
  • wedge lemon to garnish

Directions

  • Preheat oven to 150 ̊C/300 ̊F.
  • In a pan, melt half of the butter / oil over a medium heat. Add the onion and sauté for 3-4 minutes until softened.
  • Add the garlic and sauté for 2-3 minutes, stirring frequently.
  • Add the tomatoes and cook for 5 minutes.
  • Add the stock and bring to a steady simmer. Season with salt and pepper and cook for 5 minutes.
  • Melt the remaining butter / oil in a frying pan over a medium heat. Add the bulgur wheat and gently fry for one minute, stirring frequently.
  • Pour into an ovenproof dish. Add the tomato mixture and stir well.
  • Add the salmon. Cover loosely with tin foil and cook in the oven for 15-25 minutes, until the salmon is cooked throughout.
  • Remove from the oven and stir in the coriander.
  • Serve garnished with a wedge of lemon.

tomatosalmon2

Serves: 1

Preparation Time: 1 hour

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Recipe: Chicken Meatballs

“These meatballs are both tasty and healthy, and are an ideal portable snack or as a meal served with a healthy accompaniment e.g. a salad and sweet potato.”

Nutritional Information (per meatball)

  • 51 Calories
  • 1g Carbs
  • 5g Protein
  • 3g Fat

Ingredients

chickenmeatballs1.JPG

  • 350g fresh chicken breast, diced
  • 1 large carrot, grated
  • 2 garlic cloves, finely chopped
  • 100g fresh coconut, grated
  • 1 medium sized egg
  • 2 tsps curry powder
  • 1⁄2 tsp sea salt flakes
  • handful parsley or coriander
  • 10g coconut oil
  • wedges of lemon to serve
  • plain yoghurt to serve (use dairy free yoghurt if preferred)

Directions

  • Put everything except for the coconut oil into a food processor and blend into a smooth paste. Using your hands, form the mixture into 20 meatballs.
  • In a large pan, melt the coconut oil over a high heat. When the oil is hot, put the meatballs in the pan and cook for 2 minutes.
  • Reduce the heat to medium. Roll each meatball over and cook for a further 5 minutes.
  • Serve with lemon wedges and a plain yoghurt dip.

chickenmeatballs2

Makes 20 Meatballs

Preparation Time: 15-20 minutes

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