Protein Smoothie

Protein Smoothie

250mls Skim milk

A hand full of Blueberries 

Two tablespoons of whey protein

One egg white

One tablespoon of stevia sugar

Half a tablespoon of Mixed spice

One teaspoon of Chia seeds

One tablespoon of Sunflower Seeds

One tablespoon of flaxseed or milled flax,milled flax makes it nice and thick.

yummy...:)

Protein Pancakes

Ok... Pancake time.

Protein Pancakes obviously.:)

I know there are many who have been patiently waiting for my recipe. And finally after many hit and miss trials, I have found some that i LOVE the taste of, and contains 33 grams of protein,

depending on the products you use, which will vary, so i'll show you what I use. 

This whole batch contains about 400 calories, which considering is amazing and if thats far to many don't eat them:)

This is the egg white powder I use and the Whey protein.:)

Ingredients:

So mix one table spoon of Egg white powder which is 10g, equivalent to two and a half egg whites with four and a half table spoons of water or 70mls. Reconstitute the eggs:)

Then Add, two table spoon of Whey protein powder and mix.

Add one tablespoon of stevia sugar or two, depending on how sweet you like things.

Add one heaped tea spoon of coco powder of choice.

Add four slightly heaped tablespoons of gluten free flour or about 35g. 

Add one mashed banana, or two small if they are babies.

Mix together, making sure the consistency looks correct, adding more liquid (water) if you need it, or more flour if it's too runny. Its all in the consistency!

Add blueberries in if you like. 

Heat your pan, not to hot and cook! Make sure they bubble on top before you turn them so you know it won't fall apart when you flip them.

This batch should make 2 large or 3 medium, or one serve:) Depending on how many you like to eat.

Sometimes i can't eat them all and have to share.

There is about >400 average calories in the whole batch

33g protein. It does not include the added yoghurt or fruit in the photos. 

Reconstituted Egg white

Batter. This one does have blueberries in it:)

Cooking, nice golden brown:)

DONE!!

Previous ones. No blueberries added to these and had a slight more coco powder.

 Just some more early morning pancakes.

Enjoy. remember you can adjust the recipe to suit you and whats in your cupboard.

POMEGRANATE!

How to peel a Pomegranate

Honestly I wish I knew this a few years ago, would have made my life so much easier. And I would have eaten a whole lot more pomegranate!

Take a bowl, fill it with cold water and peel your pomegranate while it is submerged in water. This stops the “looking like you have murdered someone" factor of the blood red hands, stops  juice squirting everywhere and the pith floats while the fruit seed sinks to the bottom. Then all you have to do is fish the pith off the top and drain the water to get to the fruit seeds.

And voila!

You have a bowl of pomegranate to use for breakfast lunch and tea. Cereals, yoghurt, salads, snacks and fresh juices…. Not to mention how amazingly good they are for you.

Nutritional facts:

•                The fruit is moderate in calories; 100 g provides 85 calories, slightly more than that in the apples. It contains no cholesterol or saturated fats.

•                It is rich source of soluble and insoluble dietary fibers, providing about 4 g per 100 g (about 12% of RDA), which aid in smooth digestive and bowel movements. The fruit is suggested in the diet for weight reduction and cholesterol controlling programs. Regular inclusion of fruits in the diet helps protect from colon cancers.

•                Punicalagin is a polyphenolic anti-oxidant compound found abundantly in the pomegranate juice. Studies suggest that punicalagin and tannins are effective in reducing heart disease risk factors by scavenging harmful free radicals from the body.

•                It is also good source of antioxidant vitamin-C, provides about 17% per 100 g of daily requirement. Consumption of fruits rich in vitamin C helps body develop resistance against infectious agents by boosting immunity.

•                Regular consumption of pomegranate has also been found to be effective against prostate cancer, benign prostatic hyperplasia (BPH), diabetes, and lymphoma.

It is also good source of many vital B-complex group of vitamins such as pantothenic acid (vitamin B-5), folates, pyridoxine and vitamin K, and minerals like calcium, copper, potassium, and manganese.

Reference: http://www.nutrition-and-you.com/pomegranate.html

Breakfast time ideas!

Natural Greek yoghurt, I use low fat chobani. Just make sure there isn't added sugar!

Strawberries

Blueberries, I use frozen when they are not in season- taste just as good!

Pomegranate

Muesli or granola of choice

If you have more of a sweet tooth, then stir in stevia sugar to the yoghurt. 

easy...done...
this is delicouse


Love Gabby xoxo