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Blueberry & Cocao Pancakes – Grain Free

Really just because you can never have to many pancake recipes….

Best thing about these Blueberry & Cocao Pancakes are that they are a super filling, low carb, high protein, grain and refined sugar free healthy start to the day! No Guilt Pancakes!! How can you not love them??

I needed a bit of a protein hit yesterday morning and was about to throw together a quick protein smoothie before deciding on protein pancakes instead. The ingredients are very similar, however a completely different texture and taste to mix it up!

Unlike a lot of grain free pancake recipes, these are quite light and fluffy and stay together – hurray!!!

I used Quest vanilla protein powder for these Blueberry & Cocao Pancakes and adapted one of their recipes for inspiration. Thanks Quest 🙂

Blueberry & Cocao Pancakes Recipe:

Serves 1:

Pancakes

1 scoop of vanilla Quest protein powder or brand of choice

1/4 cup filtered water

1 egg

1/2 tsp baking powder

pinch of high quality mineral salt

1/2 cup frozen blueberries + extra for topping

1 tsp coconut oil for frying

Cocoao nibs for topping

Cocao Sauce

1 tbs vanilla protein powder

2 tbs cocao powder

2 tbs coconut milk

To make to pancakes just combine all the ingredients except the coconut oil and cocao nibs.

Then heat the coconut oil in a fry pan on a medium heat. Spoon to mixture into the fry pan creating two separate pancakes and allow to cook through for about 2-3 minutes or until lightly brown. Use a spatular to flip the pancakes and cook for a remaining 1-2 minutes while you whip together the sauce.

The Sauce: combine all the ingredients with a spoon until smooth.

Serve the pancakes on a plate, top with blueberries and cocao nibs and then drizzle with the Cocao sauce.

Now its ready to eat and enjoy. Too easy!!

And don’t forget to tag your pancake recipes on Instagram with #barevitality #HolisticChicks.

23/10/2015
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Blueberry, cocao, grain free, high protein, low carb, pancakes

Desserts,Snack's

Mini Sticky Date Protein Muffins

Initially this morning I had set out to make some quick protein bliss balls as I was all out of snacks! A bit to much of this and not enough of that and my bliss ball mixtures was resembling more a thick, decadent sauce, which actually would have been amazing over some Greek Yogurt… but I was after on-the-go snacks so with adding a bit more of this and a bit more of that and finding inspiration at the back of my kitchen cupboard (mini muffin tins) these super delicious snacks were created.

Now in sharing this recipe, I take no responsibility for the outcome of the finished product. They may turn out a #foodporn success and completely out stage mine or they may be the type of batch you have to recreate into a trifle they were such a disastrous creation due to my lack of recording any such ingredients or measurements. Use my estimated recipe as a guide and taste as you go and adjust as you think fit.

Best of luck and if they don’t work, recreate them into something even better!

Gluten free, grain free, dairy free, sugar free, low carb, high in protein.

Recipe:

2 scoops of a Natural Vanilla Protein Powder

1 cup pitted dates

1 cup almond meal

2 eggs

1/4 cup filted water

1/2 tsp baking powder

Icing:

1/2 cup pitted dates

1/2 cup nut butter (natural peanut or almond or mixed nuts)

1 tsp vanilla extract

1 heaped tsp cocao (optional)

1-3 tbs water

Pre-heat the oven at 150 degrees celsius. Grease a mini muffin tin with coconut oil.

Blend or process the dates and 1/4 cup water together to create a paste. Add the protein powder, almond meal, baking powder and eggs and continue to combine thoroughly.

Spoon the thick yet pourable mixture into the muffin tin cups and place in the oven for 10-12 minutes or until lightly golden on top.

Start making the Icing by combining all the ingredients into the blender or processor until smooth. Your water quantity will depend on how thick the mixture is. You are aiming for a firm spreadable consistency.

Once the muffins are out of the oven, run a knife around the side of each cup to loosen and allow to cool for 10 minutes.

Now the best bit. Slab on some icing and enjoy!!

Store in the fridge in a sealed container.

16/09/2014
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Dairy free, gluten free, grain free, high protein, low carb, Mini Sticky Date Protein Mufffins, muffins, Sugar free

Desserts,Recipes,Snack's

The Chocolate Wellness Brownie!

It has been shown that chocolate brownie’s are one of the top ‘go to’ indulgences related to emotional eating. So why is this?

Yes the decadent, rich chocolatey flavour and balance of the hard outer texture and moist centre play a role, however there is more to the craving than this.

Chocolate is often craved due to low blood sugar levels as pure cocao is low on the GI scale, helping to regulate levels. This explains why you crave chocolate when we are irritable after missing a meal or are not consuming well balanced meals.

Chocolate is also considered a comfort food due to increased levels of serotonin being realised into the brain. Serotonin is that feel good chemical allowing a person to temporarily feel uplifted.

When the body is lacking magnesium we usually crave chocolate due to it’s high trace mineral levels. So ladies when it’s that time of the month this is why chocolate can’t escape your mind.

Now add sugar and carbs as common comfort cravings and the chocolate brownie is the perfect savour to your day it may seem. Unfortunately the common brownie recipe is made up of simple carbohydrates, large amounts of refined sugars and processed coco (nutritionally depleted) leaving us in an unbalanced, foggy, more emotional state and so the cycle continues.

These chocolate brownies are gluten, grain, sugar, dairy, nut free. Low GI, high protein, vegan, low carb, and packed with essential fatty acids and beneficial nutrients for our over all health and emotional wellbeing. They really do sound to good to be true don’t they!!

Recipe:

– 3 heaped tbs cocao powder

– 2 cups organic black beans (I used dried beans & soaked and cooked them however canned beans will do the trick just make sure you rinse & drain them well)

– 3/4 cup ground flaxseed

– 1/2 cup coconut oil, melted

– 1/2 cup pure maple syrup

– 2 tsp pure vanilla extract

– 2 pinches celtic salt

– 1/2 tsp baking powder

– 1/2 cup cocao nibs

Preheat the oven to 180 degrees celsius.

Grease a slice tin with a small amount of coconut oil.

In a blender thoroughly combine all the ingredients except the cocoa nibs. Once you have achieved a smooth consistency stir through the nibs.

Spoon the mixture into the tray so the slice is about 1.5-2 cm thick. Add some extra cocao nibs on top and place in the oven.

Bake for about 15 minutes or until slice is set on top. Allow to cool for at least 10 minutes before slicing.

Enjoy with out a thought of guilt!!

Resources:

Fitday- Why do women crave chocolate?

Breakfast's,Recipes,Snack's

Savoury Muffins

The best on the go vegetarian, high protein breakfast or snack. These savoury muffins are packed with amino goodness for internal health and an external glow.

I love to throw a few in a paper bag on my way out on those busy mornings.

Quick and easy breakfast 101!

Savoury Muffin Recipe:

1/4 small pumpkin sliced into rough pieces and roasted until soft.

9 eggs

1 shallot

1/2 cup chopped parsley

1/4 cup ground linseed

1 tsp Himalayan salt & pepper to taste

1/4 cup fetta cheese

1/4 cup sunflower seeds or pine nuts

Pre heat the oven to 180 degrees.

Either grease a muffin tin or line with cupcake papers or baking paper squares.

In a large bowl beat the eggs, salt and pepper.

Add the parsley, shallots, linseed, feta and pumpkin.

Distribute the mixture evenly between the tray cups and top with your sunflower seeds or pine nuts.

Bake in the oven for 20-25 minutes or until the egg has set.

Allow to cool and enjoy!

Store in a sealed container in the fridge.

04/02/2014
4 Comments
breakfast, easy, high protein, on the go, quick, Savoury muffins, vegetarian

Breakfast's,Recipes

Cocao Protein Pancakes

Gluten, dairy and refined sugar free!!

The most nutritious and delicious pancakes ever!!

Health is not about depriving our self of treats. It’s about balance and replacing the not so healthy foods that have negative effects on our body with a healthier alternative. Chocolate pancakes can be completely guilt free and nourishing when they contain no simple carbohydrates, refined sugars, nasty additives or bad fats. Rather a serving of fruit, antioxidant goodness, protein for a sustainable breakfast and buckwheat which is gentle on our digestive system rather than gluten containing grains.

Recipe:

1 large mashed ripe banana

1 egg

1/2 cup buckwheat flour

1 tsp baking powder

2 tbs cocao powder

1/2- 1 serving of natural protein powder (I use a vanilla protein powder)

Dash of almond milk

A small amount of organic butter or coconut oil to fry with

Combine the banana and egg together, then mix through the remaining ingredients.

Melt your butter or coconut oil in a fry pan on a medium heat. Spoon a few heaped tablespoon of the mixture into the pan and flattening slightly with a spatular. Cook for 1-2 minutes on each side or until outside is firm.

Stack up your pancakes and top with whatever you desire. One of my favourites is a spoonful of coconut butter, walnuts and maple syrup.

Other ideas include fresh berries, ricotta cheese, cashew butter, choc hazelnut spread, other nuts/seeds, lemon butter, orange slices, honey etc

Enjoy!

02/10/2013
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breakfast, Cocao protein pancakes, Dairy free, gluten free, gluten free pancakes, healthy breakfast recipe, healthy pancakes, high protein, refined sugar free

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Blueberry & Cocao Pancakes – Grain Free

Blueberry & Cocao Pancakes Recipe:

Mini Sticky Date Protein Muffins

The Chocolate Wellness Brownie!

Savoury Muffins

Cocao Protein Pancakes