Heart Healthy Eggless Protein Pancakes

I really fancied some pancakes this morning, but with it being 'Veggie Tuesdays' and my signature low carb pancakes containing egg, I thought they'd probably be off the cards! Nevertheless I got my thinking cap on to see what I could potentially sub the egg whites for. I remembered I used flaxseed once to make a low carb porridge. The thick gloopy-like texture seemed as though it would make a perfect pancake batter- so that was it, I got cooking!

We should all be aware of the importance of including healthy fats in our daily diets. They play many essential roles from maintaining cell structures, to aiding in nutrient absorption, immunity, nerve, brain heart function and overall good health. There are two main types of fats- saturated, unsaturated- we need both. However the ones we need to keep an eye on are trans fats, which are usually found in foods containing partially hydrogenated oils i.e. vegetable oils, margarine, cakes, fast food, bread. Flaxseeds are an amazing nutrient packed healthy fat. Take a look through my older posts where I discuss the benefits of some healthy fats and how they can can be incorporated into a healthy diet. Also, see my 'Avocado, Flax and Maca Smoothie' for some health benefits of the amazing superfood, flaxseed!

These were not only great because they were super healthy, but they were gluten-free, grain-free, sugar-free, dairy free, AND completely vegetarian/vegan! Packed with protein, fiber, and healthy fats- so not just a perfect treat for breakfast, but for any time of the day!

Ingredients:

1 serving reflex natural vanilla whey

15g flax seed (I used the Linwoods brand enriched with probiotic & vitamin D)

15ml liquid of choice (coconut/unsweetened almond milk/water)

1/2 tsp cinnamon

1tsp/5g virgin organic coconut oil
Optional - 1tsp stevia (or sweetener of  choice to taste) if using unsweetened whey 

Toppings:

16g/1tbsp cocoa coconut barney butter

50g raspberries

1. Combine flaxseed, cinnamon & whey with liquid of choice (gradually add just enough to make a thick pourable batter)

2. Heat enough coconut oil to cover the base of the pan on a low/medium heat

3. Pour 1.5-2tbsp of the batter into the pan for each silver dollar sized pancakes

4. Once bubbles start to form, carefully flip the pancake and let the other side cook for a minute or so

5. Plate up and top with nut butter and berries!

Macros (without toppings & using water as liquid of choice): 204kcal

22g Protein 12g Fat 2g Carb 5g Fiber

With toppings: 313kcal

26g Protein 20g Fat 8g Carb 9g Fiber

Suggestion: Get creative with your toppings and they could work out as great healthy little treats or finger bites for parties/movie nights! 😊

Avocado, Flax and Maca Green Smoothie

This smoothie is a delicious and highly nutritious low carb drink that will leave you full, satisfied, and energised for a good few hours. The healthy fats and nutrient-dense ingredients will prevent that sharp rise in insulin levels, providing you with that gradual and sustained energy release. Hence, I would recommend having this as a morning breakfast smoothie, or mid-morning snack.

As well as including the almighty superfoods Maca, avocado, and spinach (all of which health and nutritional benefits I have noted in a previous posts), the addition of flaxseeds takes this smoothie to a whole new nutritional boosting level!

Many health benefits can be obtained when consuming flaxseeds on a daily basis, from aiding in the prevention of cancer, to digestive health. However there are three superior stand-out nutritional qualities flaxseeds are known for; it's Omega-3 content, Lignans, and fiber. The heart healthy Omega-3 fatty acids found in flaxseeds (ALA, EPA and DHA) help to prevent excessive inflammation and protect the blood vessels from inflammatory damage. Lignans are fiber-like compounds which provide antioxidant protection. The great fiber content - both soluble and insoluble, helps to stabilise blood sugar levels and promotes proper intestinal function.

Ingredients:

50g Spinach
30g Avocado
20g organic milled flaxseed (I used Linwoods infused with bio cultures and vitamin D)
1 scoop Reflex natural whey
1 scoop Reflex banoffee pie whey
100ml unsweetened almond milk
1 tsp (5g) Creative Nature Superfoods Maca powder (enjoy 15% off at www.creativenaturesuperfoods.com when using my code *GC15* at checkout-this month only!)
100-200ml water (depending on preferred consistency)
Ice

1. Blend all ingredients together in a food processor or equivalent and enjoy!

250 kcal: 25g Protein, 7g Carb, 14g Fat, 9g Fiber

Maca Monkey Shake

The power of this super energising smoothie was so good it had me finishing off my gym session with one-armed chin ups! (Hence the name 'Maca Monkey Shake'!) It was exceptionally tasty too- I can imagine if monkeys were to live off drinks or smoothies, it would definitely be this!

The star ingredient of this smoothie is of course that of which mentioned in the name- 'Maca'. As part of the radish family, the powerful root originates and is grown in the mineral-rich soils of the Andean mountains, Peru. It boasts many nutritional values such as begin rich in vitamins B, C, and E, providing plenty of calcium, zinc, iron, magnesium, phosphorous and amino acids. However its stand-out quality comes from the energy, strength, and stamina boosting properties it claims to provide. It has even gone as far as being nicknamed 'Spanish Viagra' due to its ability to enhance sexual drive for both men and women, whilst balancing hormones and improving fertility! For women, it also claims to help alleviate menstrual cramps, body pain, anxiety, hot flashes, mood swings, and depression, however it not advised to be taken by those who are pregnant or lactating.

Given all the amazing qualities this superfood has, it should however be used in moderation and cycled the way any supplement would be to compliment an existing wholesome, nutrient dense diet. 

Ingredients:

1 small frozen banana (75g)

1 scoop Reflex natural whey*

1 scoop Reflex chocolate peanut instant whey*

1 tbsp natural peanut butter

200ml unsweetened almond milk

1 tsp (5g) Creative Nature Organic Maca powder (Enjoy 15% off this month using my code GC15 at checkout!)

1/2 tsp cinnamon

1. Simply combine the ingredients together and blend in a food processor or equivalent.

Serves 1.

304 kcal - 27g Protein, 22g Carb, 15g Fat 5g fiber

* If you do not own whey, you can simply omit this ingredient, however the nutritional content will of course be altered. As a substitute you could add 2-3 tbsp of greek yoghurt or cottage cheese for a boost of protein.

Banana and Kiwi Green Smoothie

This has quickly become one of my favourites! It's no secret these flavours go so well together! The sweetness of banana balancing out the slight tangy-ness of kiwi make this a deliciously energising 'pick-me-up' drink for anytime of the day! 

As I've already mentioned a few of the great benefits of adding spinach to your smoothies in my previous posts, I thought I'd mention a few of kiwi's great characteristics...

Since kiwis are considered large edible berries, it's characteristics are similar to those. The high fiber content lowers the glycemic index of the fruit, making it a good fruit to enjoy if diabetic or whilst on a weightloss diet, as it will not spike insulin levels and cause the body to respond by storing fat the way most other high sugar fruits do. The high fiber content and enzymes are great in promoting digestion and the maintenance of a healthy intestinal tracht. It is also high in vitamin C, vitamin E, potassium, as well as being greatly alkaline which altogether help to protect cells from oxidative damage, boost immunity, promote youthful skin, and enhance energy levels. An all round superb fruit!

Ingredients:

100g spinach

1 kiwi

1/4 tsp coconut oil

35g oats (use gluten free if intolerant)

2 scoops Reflex bannoffee pie whey (or 1/2 banana & greek yoghurt)

1/2 tsp cinnamon 

300ml water (change to suit desired consistency)

Ice

1. Blend all ingredients except the whey in a food processor or with a hand blender

2. Add whey, blend again until thoroughly combined (adjust liquid to suit your preferred consistency)