Wednesday 29 November 2017

Nutrition: Recipes: Protein Flourless Banana pancakes

Hello my friends!

Welcome back to my blog. Today I'm gonna share with you one of my beloved recipes. Pancakes have always been one of my most favourite options for breakfast (or snack), as I love everything about them, their texture, their taste, how easy-to-make they are. The idea was to increase their nutritional value and adjust them properly in order to fit my lifestyle, macros, needs but still be delicious and satisfying. That's the main reason I experiment in the kitchen, trying healthier alternatives of all the foods I love. 

*Heavy Breathing*
Meow❤
During the past years I've tried the combo "mashed banana+ a whole egg" to create them. It worked out (partly) but I was not really pleased with the taste, it was just neutral, plus I had a hard time making a consistent mixture without a blender leading to disasters in the time of frying. (Not to mention the amount of fat needed to ensure they wouldn't stuck on the pan).

After some experiments, I concluded to my most favourite alternative, according to taste, nutritiousness and texture, which is presented below.




For 2 medium fluffy pancakes you will need:

  • 1 medium to large banana
  • Egg whites ( I used pasteurized eggwhites in carton box so I'm not quite sure about how many eggs you would need. The quantity I used was around 100mL)
  • 1/2 scoop WHEY Protein (around 15gr)
  • 2tbsp of oats
  • Cinnamon
Ingredients I used for topping my pancakes:

  • 2tsp of peanut butter (1 was used for frying the pancakes and the second one was used as a topping)
  • 1tsp of honey
  • 1 medium orange (sliced)
  • Cinnamon

Instructions



Step 1: Mash the banana with a fork, add the egg whites and try to make a consistent mixture.




This fork is a LEGEND. I used it to eat my meals when I was
2-3  years old. And yes I still use it. 😂
























Step 2: Add the cinnamon, oats and protein powder.





Step 3: Add 1 teaspoon of peanutbutter on medium to low heat pan and fry your pancakes.

Tip: I put the entire "dough" in the pan to form one Large pancake instead of making two separate to use the volume and make it thicker. I divided it afterwards with a knife. 



Final Result:

Yum yum yum ❤



That's it! Pretty easy to go, wasn't it? Whenever I choose these pancakes to start my day, I feel really excited, my mood is uplifted and I stay energized for a long time. 
I highly recommend trying this recipe for breakfast, as a snack or even to satisfy your sweet tooth while staying on point with you diet. 
Feel free to contact me for any suggestion you'd like to see displayed here or share with me your favourite treats and photos.
 Have a wonderful week and take care!

Much love,
Irina



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Monday 6 November 2017

Nutrition: Recipes: Healthy Microwave Lava Brownie

Hello my favourite friends!❤

Eating healthy, avoiding extra sugar etc is the way to go not only for improving and maintaining your physique but also to keep your health strong (which is the #1 priority we should all have).
However, we are constantly spammed by these meshmerizing foodporn pictures, we are overwhelmed by sweet tooth and so on. I am a fierce supporter of healthy eating which is a part of my life BUT i can not deny my weakness to sweets !!! In fact, I once stated that If I could cut down on them I would go for a profession which requires being in perfect shape all year long.
 I have tried to elliminate them as much as I can, mainly by replacing the poor choices with nutritious ones, mostly made at home, which will satisfy my cravings and offer valuable nutrients to my organism (while being metabolic - friendly). Before you give in and consume a dozen of poor sweets (and engage the post-eating guilt as well) try picking a healthier alternative, experiment and conclude to the options that work for you.
Yes, this is the final result.... I ate it maybe within a minute.
Holy Heaven and Hell in a mug.
I also think of maybe creating a new series here on this blog dedicated to such alternatives. Long story short, today's recommendation is a TOTAL CHOCOLATE MASTERPIECE: LAVA BROWNIE #healthier_edition ❤_❤

Why did I choose this?

  1. Lava Brownie is LOVE
  2. It is extremely easy to make
  3. It needs a few simple ingredients that you always have at home
  4. It needs just 1,5 minute to be ready, listing is at #1 EMERGENCY solution
  5. It actually keeps you full, you don't crave more (as it happens with chocolate bars and stuff)
  6. The lava element lets you put anything you prefer, making adjustable to any taste
  7. The recipe works even with different format of substitutes (ex. stevia or honey instead of sugar)
  8. It is super cheap to make
  9. You only need a mug! No additional equipment washing! 


Are you convinced yet? ❤_❤




You will need:


I'm the happiest Goofy you'll see in Town
when it comes to food.
  • 2 tbsp Black Whole Wheat flour
  • 1tbsp Bitter Cocoa Powder (the one used on cakes) 
*TIP* 
*You can use 1 tbsp of carob powder to substitute some of the bitter cocoa and flour).


*Another alternative is to use 1spoon of whey protein powder to cheer up your muscles too.😏
  • 1tbsp Sweet Cocoa Powder (the one you mix to your milk) 
  • 2 spoons of sweetener (can be honey, stevia, brown sugar, coconut sugar etc)
  • 1 pinch of salt
  • 1 tbsp of olive oil (virgin olive oil is the best one you can use, covering your daily needs in healthy fats)
  • Water 


Instructions: 
*Piece of cake* (literally muahahahah 😈)


Put all the dry ingredients in a large mug and mix them.

Add the olive oil and some water. I would suggest beginning with 4-5 tbsp of water and start stiring. You need a thick but CONSISTENT mixture, if there is still dry material left at the bottom which is not being mixed, add a little more water, but when i saw a little i mean 1 sip. Blend it all together as great as you can. I figured out (after the 1234325 time i made this) that a tea spoon works better than a fork.

Put the mug into the microwave oven for 1 and a half minute. This time is usually perfect for these proportions. If your mixture is not as thick maybe it will need 45 more seconds. In any case check it at 1,5 minute and then decide if it needs more time. 

Once your brownie is ready, open a hole in the center and infuse any topping you like. You can go for nutella, molten chocolate (single or with peanut butter) or anything you prefer. Be aware of the extra calories though. I usually go for molten bitter chocolate and crunchy peanut butter.




Conclusion:

I apologize in advance because I have a feeling that you will be addicted to this microwave miracle ( i usually tap this during the night 😈 ). Whoever tried this recipe has been highly amazed so I recommend it as an easy and fast-to-go treat at gatherings as well! ( You just need enough mugs hehehe). Enjoy yourselves guys and feel free to leave me a feedback on your experience, suggestions and questions! Follow me on Instagram for more fitness and motivational posts on a daily basis !😉❤


Much love,
Irina


Cheers!

CONTACT INFORMATION

Emails :
&
Facebook page : 
click here

Twitter :
click here

Skype :
irina.alexopoulou

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