PANCAKES5 H E A L T H Y P A N C A K E R E C I P E S

PROTEIN

2 © 2015 Train Eat Gain Ltd.

Contents

Nutella Protein Pancakes 6

Vanilla Cinnamon Pancakes 10

Incredible Hulk Protein Pancakes 12

3-Ingredient Protein Pancakes 14

American-Style Bacon & Syrup Pancakes 16

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3

Sweet TreatsPart 1

Vanilla Cinnamon PancakesRECIPE ON PAGE 10

4 © 2015 Train Eat Gain Ltd.

Nutella Protein Pancakes

These pancakes are a great protein-packed option for breakfast with that great Nutella taste and none of the sugar. Low in carbs and full of healthy fats, they are the perfect start to your day to keep you fuller for longer.

Ingredients1/3 cup Sukrin reduced fat almond flour*

1 scoop chocolate whey

1 tbsp cocoa powder (or cacao powder)

½ tsp baking powder

¼ cup dark chocolate hazelnut butter*

1 tsp Truvia

4 tbsp liquid egg whites

7 tbsp water

**This is available from GoNutrition or BulkPowders. You can use Nutella for a not so clean option!* You can also use oat flour, but do not use ground almonds!

1. In a bowl, mix together the dry ingredients. Add in the dark chocolate hazelnut butter, egg whites and water and mix to form a thick but runny batter.

2. Either use coconut oil (or a 0 kcal spray to save calories) and heat up in a non-stick pan. Drop a large dessert spoonful of the batter into the centre of the pan and spread to form a pancake shape.

3. Leave to cook on a low to medium heat on one side before flipping over to cook on the other side. Repeat until you have used up all of the batter and stack the pancakes up as you go.

4. Optional - dust with Sukrin alternative to icing sugar and top with a few chopped strawberries and drizzle with Zero Syrup or honey!

Makes 6 10 minutes

12%

55%

33%

Carbs 12% 19.0g

Fats 55% 41.0g

Protein 33% 52.0g

Total 652 kcal

5

by Nickyaka. The Proteinologist

Recently graduated from university, Nicky is now the owner of Proteinology at www.proteinology.eu based around protein baking. She has her own cookbook and has big plans for 2015. Nicky is a self confessed nut butter addict and ultimate foodie who loves lifting!

6 © 2015 Train Eat Gain Ltd.

Blueberry & BaconRECIPE ON PAGE 16

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These protein pancakes are incredibly quick and easy to make, and packed with protein too of course! Because these are so simple, we’ve added a few topping ideas so you can mix things up a bit!

Ingredients15g vanilla whey15g oat flour30g apple puree40ml (or 1 medium-large) egg white

½ tsp cinnamon

½ tsp baking powder

ToppingsFlavouring drops/extractsFresh blueberriesChopped nutsMarshmallowsChocolate chunksFreeze dried fruit or dried fruits e.g. sultanas

1. Combine all of the ingredients together in a bowl, mix well and blend with a hand blender until pale. Stir in any fruit, nuts or other add in’s you’re using.

2. Heat a non-stick pan to a medium heat with spray/coconut oil.

3. Add a tbsp of mixture to the frying pan. Cook for 5-10 seconds. Flip. Cook and repeat until the batter is used up. Stack up, serve, enjoy!

Topping Ideas1-minute blueberry jam:Chuck a handful of frozen blueberries in a microwaveable bowl with a splash of water. Microwave on high for a minute or two, mashing up the blueberries and stirring in-between. It should thicken up. Stir in any additional sweetener. This also works well with cranberries & raspberries!

Caramelised banana:Slice up a fresh banana. Sprinkle with cinnamon and choice of sweetener (e.g. honey, agave, Sukrin brown sugar/icing sugar, regular choice of sugar). Heat a frying pan with coconut oil. Fry the banana until caramelised. If using a sugar substitute, watch it doesn’t burn.

Makes 8 10 minutes

Vanilla Cinnamon Pancakes

Carbs 39% 15.2g

Fats 13% 2.4g

Protein 47% 18.3g

Total 158 kcal

39%

13%

48%

*Macros are for the basic batter not including toppings.

9

Healthy chocolate sauce:Add a tbsp of cocoa powder to a bowl and mix to a smooth paste with water/almond milk. Add a bit more liquid to make it into a liquid. Microwave for 10-20 seconds, stir and repeat until thickened. Stir in sweetener of choice, to taste and a dollop of fat free greek yoghurt.

by Hebeaka. HealthyHappyHeebs

A protein baking, healthy eating, nut butter loving gym rat! Previously (very) skinny, but getting stronger and regaining a healthy relationship toward food. Out to prove that eating healthily doesn’t equate to eating without the flavour! Head over to my blog healthyhappyheebs.wordpress.com for more recipes and my protein baking recipe eBooks!

10 © 2015 Train Eat Gain Ltd.

Incredible Hulk Protein Pancakes

I’m a huge fan of protein pancakes; they’re a special weekend treat when I have more time in the morning after a good workout sessions. Made from simply four ingredients, these have the wonderful green addition of the nutrient-packed superfood powder, spirulina.

Containing over 100 nutrients, spirulina is possibly the most complete food known to man, boasting 4 x more absorbable protein than beef, 5 x more beta-carotene than carrots, 18 amino acids and is a rich source of vitamin A, B6 and iron. Not only that, but this blue-green microalgae is an amazing antioxidant thanks to its high chlorophyl content and is ideal for aiding a busy, active lifestyle.

Ingredients1 scoop vanilla protein powder (I used PhD Nutrition)

2 eggs, beaten

1 banana

2 tsp spirulina powder (I used Kaizen Living)

Coconut oil to fry

1. Mash your banana and place in a bowl. Add the eggs and beat well, then add the protein powder and spirulina. Continue mixing until you have a smooth-ish batter. Tip: Don’t blend this mixture otherwise it will be too runny!

2. Heat some coconut oil in a non-stick frying pan - you only need a little. Add a few spoonfuls at a time (however many you can fit, but not so the mixture runs into the other pancakes!). Cook on a high heat for 2-3 minutes then carefully flip over and cook for the same amount of time.

3. Transfer to a plate and keep warm while you repeat the process until your mixture has been used up; usually you get about 8-10 pancakes.

4. Now serve and enjoy with anything you want - I usually go with berries and natural yogurt, but you could go crazy with peanut butter, cacao nibs or whatever else!

Makes 8-10 15 minutes

Carbs 33% 17.0g

Fats 33% 8.0g

Protein 35% 18.0g

Total 214 kcal

33%

33%

34%

*Macros are given for four pancakes.

11

by Pamelaaka. SpamellaB

Pamela is a social media geek, music lover, keep fit freak and health food blogger from Manchester. Focuses on gluten-free, high protein recipes made from clean eating ingredients, it’s her mission to create healthy AND tasty recipes for all to enjoy. Check out Pamela’s blog for more inspiration: www.spamellab.com.

12 © 2015 Train Eat Gain Ltd.

3-Ingredient Protein Pancakes

These are the easiest protein pancakes ever! You can smash out a whole load of them in 5-10 minutes if you’re speedy! They’ve got great balanced macros and use ingredients that most people will find in the cupboard.

Ingredients2 medium-large eggs2 bananas1.5 scoops (40g) vanilla whey protein powderCoconut oil for frying

1. Combine all the ingredients in a blender and blitz until smooth. If you don’t have a blender, mash the bananas using a fork, whisk the eggs in a bowl and combine with the whey and mix together.

2. Heat a teaspoon of coconut oil in a non-stick frying pan over a medium heat.

3. Pour a dollop of the batter mix into the pan and quickly tilt and rotate the pan to make sure it covers the pan in a nice thin layer.

4. Cook for 2-3 minutes until the edges just start to turn golden and bubbles begin to form in the pancake - this means it’s ready to flip.

5. Use a large spatula to flip the pancake and cook for 1-2 minutes on the other side. Repeat this proccess until all the batter is used up.

6. Top with anything you like! Bacon, blueberries and honey are one of our favourites, or use berries and stevia as pictured here.

Makes 6 10 minutes

Carbs 45% 30.0g

Fats 22% 7.0g

Protein 33% 22.0g

Total 275 kcal

45%

22%

33%

*Macros are given for three pancakes.

13

by Rob & Benaka. TrainEatGain

We believe that fitness should be positive. There is far too much negativity and confusion in the industry – getting in shape shouldn’t be a chore, it should be fun! Everyone can build the body of their dreams and live a healthy lifestyle, and our mission is to give you the tools to do exactly that with tailored Training and Nutrition Plans.

14 © 2015 Train Eat Gain Ltd.

This puts a perfect healthy spin on the classic American

combo of pancakes, bacon and maple syrup. Of course

you can omit the bacon as the pancakes are fantastic

with anything but due to their fluffy, crumpet-like

texture. They work great with savoury foods like bacon

and eggs. The recipe is also gluten free, wheat free,

paleo and low carb!

Ingredients¼ cup (40g) coconut flour

1 whole egg

1 egg white

¼ cup almond milk

½ tsp baking powder

½ tsp salt

2 smoked or maple cured rashers of bacon

Sugar free pancake syrup (Walden Farms) or Agave Nectar

1 tsp melted Coconut oil (and extra for frying the pancakes.)

1. Combine the flour, baking powder, and salt in a bowl. Stir in the egg, egg white, almond milk and teaspoon of coconut oil. Stir until thoroughly combined. This may take a few minutes and the mixture will be quite thick.

2. Heat a non-stick pan over medium high heat for a minute or two. Grease it with a good dollop of coconut oil - around 2 teaspoons. Make sure the pan is good and hot before you add the batter – while the pan is heating up place the bacon under the grill or alternatively, cook it in the same pan as the pancakes!

3. Pour your desired amount of batter onto the pan - you should have enough to make 4 medium sized pancakes. Cook until golden on one side, and flip using a large spatula (the pancakes are quite delicate so be careful when flipping). Cook until golden on a low-medium heat.

4. Stack the pancakes onto a plate, place the bacon on top, and drizzle (or smother) syrup on the top – I also like to add a few blueberries to the dish!

Makes 4 15 minutes

American-Style Bacon & Syrup Pancakes

Carbs 24% 28.0g

Fats 46% 25.0g

Protein 30% 35.0g

Total 478 kcal

24%

46%

30%

15

by Hazelaka. TheFoodMedic

My name is Hazel Wallace, the founder of The Food Medic. My vision is to show people that eating healthy, can be enjoyable, uncomplicated and easily incorporated into a busy lifestyle. Please check out my website www.thefoodmedic.co.uk for more healthy recipes, nutrition and fitness tips!

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