Tag Archives: Oats

Blueberry Banana Protein Pancakes

Yasssss lazy mornings call for PANCAKES… with over 20g of protein per portion, these are perfect for keeping you fuller for longer!

Serves 2

INGREDIENTS:

  • 4 eggs
  • 4 ripe bananas
  • 70g porridge oats
  • 150g blueberries (to top)

METHOD:

  1. Mash the bananas into a pulp, and beat in the eggs and oats to make the pancake mixture.
  2. Heat a non-stick frying pan on a high heat and add the mix with one spoonful per pancake (they should be quite small so they are easier to turn).
  3. Cook until brown on the underside and then flip (it should be around 2minutes per side).
  4. Top with blueberries or the toppings of your choice – peanut butter or maple syrup is also nice!
  5. Enjoy!

NUTRITION

Eggs – Eggs are the most useful protein source as they provide essential amino acids (the building molecules of protein), which are also absorbed most efficiently by the body.

Porridge oats – high in fibre for digestion and slow energy releasing carbohydrates to keep you going!

Bananas – High in potassium for fluid balance and muscle contraction, and containing naturally occurring sugars to keep your energy up for longer!

Homemade muesli

BREAKFAST TIME: This recipe can easily be adapted to suit your preferences – whether you are an early riser or need a boost to get you going in the morning.

Makes 28 bowls of muesli (60g per serving).

INGREDIENTS:

  • 1kg porridge oats
  • 250g dried fruit and nut mix
  • 100g dried cranberries
  • 250g tropical mix
  • 100g flax seeds

METHOD:

  1. Empty 1/2- 3/4 of the porridge oats into a large saucepan on a medium heat.
  2. Keep moving the oats to toast them until they are a golden colour.
  3. Add the toasted oats, the rest of the other oats, and all other ingredients to a large bowl and mix.
  4. Serve with cold milk or low-fat greek yoghurt.
  5. Enjoy!

NUTRITION:

Screen Shot 2018-05-29 at 10.03.33.png

Oats – A good source of carbohydrate which will keep you going for ages! And high in fibre for digestion and the B vitamins for energy release.

Dried fruit – Depending on what dried fruit you pick, the nutrients will vary however without a doubt it will be high in vitamins and minerals.

Nuts – Another source of fibre, and high in monounsaturated and polyunsaturated (good) fats, and vitamin E and selenium for immune and antioxidant function.