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FIT FOODIE

PROTEIN PANCAKES

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My word, I’m drooling just like my teething baby boy right now. Reason are these delicious Protein Pancakes, freshly made this morning. I’m not sure about you guys but I prefer dishes with a simple base. Dishes that can be tweaked one way or another (or another) based on needs as well as time and ingredients available.

Most mornings I opt for shakes rather than pancakes but when I have a few minutes extra I simply pour my shake mix into a pan and make these little goodies instead. Same recipe, different execution.

I use pasteurised egg whites from Two Chicks as that way I neither have to separate whites and yolks and can also simply drink the whites without risking Salmonella. As for the protein I use raw vegan unflavoured powder from Protein Works for myself and vanilla whey from Reflex Nutrition for hubby. Simply depends on preference. Same for cottage cheese which I often replace with dairy free coconut yoghurt.

THE BASE – RECIPE
1/4 cup raw oats
1/4 cup cottage cheese (or dairy free yoghurt)
1/2 scoop protein powder
1/2 cup egg whites

NUTRITION FACTS
Amount per serving
Calories 269
Total Fat 3 g
Total Carbs 23 g
Protein 35 g

I often add fruit (e.g. Blueberries, Banana), seeds or other superfoods such as Moringa or Macca. If you count your macros you’ll have to add anything that comes extra.

Today’s version also includes Pistachio, Pecan, Raspberry pure, Coconut yogurt and a little peanut butter mixed with quark. All topped with cinnamon and edible flowers from whole-foods.

Not sure about you guys but you have to excuse me, I have to tuck in 😛

Have a delicious day ahead X

MATCHA MORNINGS

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Try ceremonial grade Matcha green tea

Good morning ..

How do you like to kick start your mornings? I mean apart from pressing the snooze button.
Ice cold shower? Meditation? Coffee in bed?

The latter may seem a good idea at first but the consumption of caffeine can have nasty side affects on various parts of the bodily system. It can make you irritable, anxious and even more sensitive to pain. It can cause stomach upset, muscle tremors and .. the list continuous.

As far as caffeinated coffee goes I’ll have an espresso shot in my protein shake once in a while before hitting the gym. Excellent to increase performance. During the day I stick to decaf coffee. The smell is the same and no nasty side effects.

If you’re trying to reduce your caffeine intake try ceremonial grade (the highest grade) Matcha green tea instead. If you’re a lover of the actual coffee taste rather than caffeine, go for a nice decaf brand.

I usually aim for 1-2 cups of Matcha tea in the morning. Matcha green tea contains powerful antioxidants, one of them epigallocatechin-3-gallate (ECGC) which has been linked to cancer prevention, heart and brain health as well as weight management. One cup of Matcha has as many antioxidants as 10 cups of regular tea. Going back to caffeine, even though espresso provides roughly twice as much caffeine as Matcha, the tea’s effect lasts longer. Reason are the amino acids  and L-Theanin contained in Matcha which slows the release of caffeine.

My personal favourites are Matcha Lattes with either oat or coconut milk. A milk frother helps dissolving the powder much quicker than the traditional way – at least for me. Enjoy