POWER PROTEIN PANCAKES
1 ½ scoops protein powder vanilla or chocolate
2 tablespoons coconut flour
50 gram oats
1 Beat all ingredients together. When you have a smooth batter, heat a non-stick pan on high and add half a teaspoon coconut oil.
2 Spoon the mixture into the pan to make several pancakes. Lower the heat once you see small bubbles appearing in the pan cakes, flip them over. Serve with honey, nut butter or fresh fruit.
2135Kj (per serve)
2 serves- 41gram protein/ 39 gram carbs
CARB LIGHT LOAF
2 scoops whey protein powder
4 egg whites
2 cups rolled oats
1 teaspoon baking powder
½ scoop pea protein powder
1 teaspoon salt
1 Blend the ingredients until smooth and pour into a loaf tin. Bake at 165c oven temperature for 35 minutes.
2 When times up, prick the top of the loaf with a knife. If it comes out clean, you’re good to go. If not place it back in the oven for another 5 minutes. When it’s cooled down, cut and serve.
*330Kj per serve
10 serves-9.3gram protein/8gram carbs
4 tablespoons oat flour
2 tablespoons cocoa powder
3 tablespoons coconut flour
½ cup milk
1 scoop chocolate protein powder
60 gram dark chocolate
1 Combine all ingredients except for the dark chocolate. Mix until you get a soft dough mould the mixture into rectangles with your hands, if a bit sticky add a little more coconut flour.
2 Once the bars are shaped , break the dark chocolate up into pieces. Melt the chocolate in a microwave on a low setting for quick 30 second blasts. Dunk the chocolate bars into the melted dark chocolate and once coated transfer to the fridge to set ( about 20 minutes).
*1090Kj per serve
4 serves- 20gram protein/18 gram carbs
10 MINUTE PIZZAS
1 whole egg
1 egg white
1 scoop unflavoured protein powder
1 ½ cup oats
1 tablespoon olive oil
3 Tablespoons tomato puree
3 mushrooms sliced
½ ball buffalo mozzarella
1 Blend the base ingredients together, warm a dry non stick frying pan over a medium heat and add the dough mixture. Fry it like a giant pancake for about 5 minutes.
2 As soon as the base is firm enough to hold its shape, remove from pan and add the toppings- starting with the tomato puree and ending with torn chunks of mozzarella. Grill the whole pizza until cheese melts and the base goes golden and crispy.
1 serve-46 gram protein/ 19 carbs
(Ref MUSCLE & FITNESS Pty Ltd)