Recipes

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Enduring Fitness Super Smoothie

One morning I was rather horrified to see my Husband tipping leftover salad into the blender to make a smoothie. In it all went. Lettuce. Tomato. Capsicum. Cheese. Yes.. cheese. Some banana, frozen blueberries, milk, protein powder and all whizzed up into a somewhat ‘fibrous’ smoothie.

To my surprise, it actually tasted pretty damn good! So began my obsession with putting veggies in my morning smoothie. Minus the cheese.

You can put pretty much any mild flavoured or sweet vegetable in there, I suggest starting with my base recipe below. Then add one vegetable. If you find it palatable (and I can almost guaranteee you will!), then the next day try adding another. You will find your favourites! But currently I like adding in some carrot, celery, brussel sprouts (yep, and I normally HATE brussel sprouts!), baby spinach, red capsicum, zuchinni, and cucumber. 

Base Recipe:
– 100g banana
– 100g frozen blueberries

OR

– 100g frozen mango
– 100g frozen raspberries

PLUS

– 30 g Tony Sfeirs Vanilla Pea Protein Isolate (or whey if you prefer)
– 1TBS chia seeds (optional)
– 300 to 400ml cold water
– 1 to 4 servings of veggies according to your preference.

Whiz it up. Guzzle. Enjoy!

Protein, Fibre, Carbs, Vitamins, Minerals, Healthy Fats. It doesn’t get much better than this for a meal! You can even have this for a quick dinner.

Try it. Let me know what you think! And please feel free to share.

 

pancake
Mel’s Protein Pancakes

Calories: 255 (including 2tsp fruit spread)
Fats: 5 grams
Carbs: 28 grams
Protein: 25 grams

Ingredients

• 30g Oat flour (you can grind oats in a coffee grinder or a blender)
• 180ml liquid egg whites
• 1 tsp ground cinnamon
• ½ tsp vanilla extract
• ½ tsp baking powder
• 1 tsp (5g) chia seeds

Directions:

• Put all ingredients in a protein shaker and shake until well mixed
• Heat a non-stick pan with 2 tsp organic unrefined coconut oil
• Panfry on medium heat each side
• Top with 2 tsp sugar free fruit spread (all fruit jam eg St. Dalfours) *

* Alternatives – smash some raspberries and spread on top with a little Natvia. Or top with a few defrosted blueberries and a drizzle of Queens sugar free maple syrup. To save a few calories you can sprinkle with lemon juice and Natvia.

Makes one large pancake or two small pancakes – 1 serving.

You can also triple or quadruple this recipe and pre-make several pancakes. Keep in the fridge and simply reheat for breakfast.

Banana Zuchinni Protein Pancakes

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Calories: 257 (not including toppings)
Fats: 3 grams
Carbs: 28 grams
Protein: 29 grams

Ingredients:

10 grams coconut flour
15 grams oat flour or oats
15 grams Tony Sfeir Designer Physique Pea Protein
20 liquid egg whites
50grams zuchinni
50ml almond milk (may use coconut milk etc)
1tsp Natvia
1/2 tsp cinnamon
1/2 tsp vanilla flavouring
1/2 tsp baking soda
50 grams banana

Directions:

Blend all ingredients except for banana until smooth. Add banana and pulse blender a couple of times to leave the banana chunky.

Spray a non stick pan with coconut oil and cook three small pancakes at a time and make six in total. (I find if you try to make the pancakes too large they were difficult to flip because they would over cook on the bottom before the top set, so stick with the small ones)

Stack and top with any optional extras such as light whipped cream, yoghurt, extra sliced banana, sugar free maple syrup, peanut butter, PB2, etc. It tastes amazing with maple syrup (I used Queens Sugar Free), light whipped cream (Woolworths brand is very low in cals) and sliced banana on top.. It’s well worth the extra effort! Enjoy!

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