Rushe Fitness gym owner Emmet has three mouth-watering recipes for Pancake Tuesday - all with a healthy twist!
I have three Pancake Tuesday recipes coming at you today.
They range from the very simple, up to one that is for those who like to get all “Great British Bake Off” on it!
There is no point posting them tomorrow, when you would want to be eating them.
So, this will give you a chance to get all the ingredients you need in and you can get to work on Pancake Tuesday.
The first two are for protein pancakes and the third is a favourite of mine.
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As I said, the 1st recipe has very few ingredients and is really easy to make.
BANANA PROTEIN PANCAKES
Ingredients:
1 scoop of protein powder
40g oats
1 banana
1 egg
Directions:
Blend all ingredients together with water to make a mix to your liking.
You may need to play around with the amount of water to find a consistency you like.
Cook on medium heat with some butter frylight spray or coconut oil.
Add berries and a spoonful of Greek yoghurt to top them off.
The flavour of protein powder here will determine the flavour of the pancakes.
Nutritional Info:
441 calories
34g protein
59g carbs
9g fats
Enjoy and let me know what you think of them.
The 2nd recipe is for Chocolate Protein Pancakes.
CHOCOLATE PROTEIN PANCAKES
Ingredients:
1 whole egg
3 egg whites
1 scoop Vanilla protein powder
40 grams dry porridge oats
1 pinch cinnamon
1 teaspoon ‘Green & Blacks’ Organic cocoa powder.
Directions:
Blend all ingredients together
Cook mix in 1 teaspoon of coconut oil, or Frylite if you’re saving calories
Make smaller pancakes as larger tend to stick
Once they are firm on bottom, flip and cook other side .
These taste awesome and are a higher protein variation for all the people who like to get a bit more in their treats.
Nutritional Info:
534 calories
47g protein
40g carbs
12g fats
Give them a go and be sure to let me know what you think.
The 3rd recipe is one I gave on Donegal Daily yesterday.
It is a personal favourite of mine and tastes amazing.
This recipe is for LEMON POPPYSEED PANCAKES.
We don’t always make every recipe high in protein for our Rushe Fitness members.
These are really easy to make and taste fantastic.
LEMON POPPYSEED PANCAKES
Ingredients:
1 medium egg
200g (7oz) plain flour
75 g (3oz) caster sugar
2 tsp. baking powder
150 ml (5fl oz) milk
Finely grated zest and juice of 2 lemons, plus wedges to serve
40g (1½oz) poppy seeds
2 tbsp. oil
Directions:
Sift the flour into a large bowl; stir in sugar, baking powder and ¼ tsp salt then make a well in the centre.
In a large jug, whisk the milk, lemon zest and juice, egg and poppy seeds together. Pour into the well in the dry ingredients. Gradually fold the flour into the wet ingredients until combined.
Heat a large non-stick frying pan over low-medium heat and brush or spray with some oil.
Spoon the batter to make 10cm (4in) wide pancakes, ensuring that you space them around 2cm apart.
Cook for 2-3 mins or until the edges are dry and bubbles start to show through the surface.
Flip and cook for a further 2mins on the other side.
Transfer the pancakes to a plate and cover with foil to keep warm as you prepare the rest.
In between pancakes carefully wipe pan with kitchen paper and give another light coating of oil.
Serve the pancakes with yogurt, honey or some sugar free syrup if you wish.
Nutritional Info:
480 calories
14g protein
72g carbs
14g fats
These make 12 servings of pancakes, so the calories per pancake are pretty low (unless you are planning on eating all 12 yourself).
But, when you taste them, that could happen.
Give them a try and be sure to let me know what you think.
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