Banana-Nut Pancakes

Banana-Nut Pancakes

Ingredients:
1/2 banana
5 egg whites
1/8 tsp nutmeg
1/2 cup quick oats
1/2 tsp ground cinnamon
1/4 tsp pure vanilla extract
1 Tbsp all natural peanut butter (halved)

Directions:
1) In a bowl, heat up 1/2 Tbsp of the natural peanut butter in microwave until melted.
2) Meanwhile, mash the 1/2 banana really well - then add in the melted peanut butter, nutmeg, cinnamon & vanilla extract and mix all together.
3) Now add in the oats & egg whites - mix all together, will be a little runny.
4) Heat up a nonstick pan over medium heat & spray with a little nonfat/nonstick cooking spray and split the batter in half to make 2 pancakes.
5) Pour the batter onto the pan and cook pancakes about 1-2min - when you see bubbles appear, flip the pancakes and cook for about 1 min longer until cooked through.
6) Spread the other 1/2 Tbsp on-top of the pancakes and munch away!!!


Serves 1

Nutritional Information:
367 calories
10g fat
44g carbohydrates
27g protein
8g sugar

These are a great 'treat' meal - I like to eat these as a nice change from pancakes with the sugar-free syrup... just to mix things up a little ;)

 Hope you ENJOY! :D

Vanilla-Berry Breakfast Tarts

Vanilla-Berry Breakfast Tarts

Ingredients:
1/2 cup mixed berries (I used blackberries, raspberries, blueberries & strawberries)
1/2 cup quick oats, either ground or whole (your preference)
2 packets of low-cal natural sweetener - I used xylitol (only need the sweetener if not adding protein powder)
1/2 scoop vanilla whey protein powder (optional)
1/4 cup nonfat cottage cheese
1/4-1/2 tsp pure vanilla extract
1/2 tsp ground cinnamon
4 egg whites

Topping:
mixed berries
dry oats

Directions:
1) Preheat oven to 350F.
2) Spray muffin pan with nonfat/nonstick cooking spray and set aside.
3) In blender add in the cottage cheese, 1 packet of sweetener and pure vanilla extract - blend until creamy, slowly add in the berries a bit at a time and blend until well mixed together in a smooth, velvety consistency.
4) In mixing bowl - add the oats, ground cinnamon, 1 packet of sweetener, and vanilla protein powder (if using) - mix together and then add in the egg whites, mix again until you have a paste-like consistency.
5) Get muffin tin and spoon in a dollop of the oat mixture (makes 4). Make sure that the bottom and sides are covered with the oat mixture while leaving the middle open (kind of like a bowl). Spoon in a bit of the berry mixture into each.
6) Top with a few little berries & some dry oats
7) Bake for 20-25 minutes
8) Let cool for about 15-20 minutes before trying to remove from tin
9) Serve warm, can drizzle a little sugar free syrup over top if desired & ENJOY!!!

Serves 1 - that's right, ONE!!! You can eat all 4 for breakfast :)

Nutritional information:
without protein powder -
295 calories
3.25g fat
43.5g carbohydrates
6.5g sugar
26.5g protein

with protein powder -
352.5 calories
3.75g fat
44.5g carbohydrates
7g sugar
38.5g protein

A very yummy breakfast that is packed full of protein! Hope you will try and let me know your thoughts... Please follow if you like my posts and leave a comment if you can :)

Apple-Spiced Pancakes

Apple-Spiced Pancakes

Ingredients:
9 egg whites
1 1/2 cups quick oats
1/2-1 tsp ground cinnamon
2 small apples, peeled & diced
1/2 cup nonfat or lowfat cottage cheese
1 packet of low-cal sweetener (I use xylitol)

Topping:
1 small apple, sliced
cinnamon, if desired
sugar free syrup

Directions:
1) Place peeled & diced apples on plate, sprinkle with cinnamon and sweetener and toss with fingers to ensure all apple is well coated. Heat in microwave for 1-2 minutes until quite soft.
2) Mash the apples and place in mixing bowl. Add in the oats, egg whites & cottage cheese - mix well until you have a paste-like consistency.
3) Heat skillet/nonstick pan on medium and spray with a little nonfat/nonstick cooking spray.
4) Place about 2 spoonfuls down for each pancake and shape them so they are round. Cook for about 1 minute or until you see little bubbles forming on the top, flip and cook for about 30-45 seconds more or until cooked through.
5) Top with a few slices of apple, a sprinkle of cinnamon & 1-2 Tbsp sugar free syrup

Serves 3: makes 6 medium-sized pancakes (2 per serving)

Nutritional Information per serving:
310 calories
3g fat
48.5g carbohydrates
25g protein
14.5g sugar (naturally occurring - mostly from the apple)

These make an amazing breakfast, I made them for my children and they scarfed them down! They are now a new family favourite!!! It's a great way to start your morning and will give you the energy needed to begin your day :)

Enjoy!