5 minute read
Rise And Shine
NUTRITION Rise and shine
Breakfasts that are as pretty as they are simple and healthy? Yes, please. Amy Lee serves up some of her favourites from her recently published cook book Nourish in 5, so you can get your pre-work, on-the-go nourishment off to the best start.
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Macro and calorie splits are a guide only, and may vary depending on brand of product used.
HEMP PROTEIN PANCAKES Makes 8 medium pancakes 74 cals | 5g protein | 6g carbs | 4g fat | 2g fibre per pancake
Ingredients • 1 banana • 2 eggs • 1/2 cup (50g) almond flour • 2 tbsp (20g) hemp protein powder (13 Seeds Hemp Protein) • 1/2 tsp vanilla extract • 2 tsp baking powder • 1/4 tsp cinnamon • Pinch of salt
Optional to serve • Nut butter • Berries • Maple syrup
Method 1. Add all of the pancake ingredients to a food processor or blender, and blend until smooth. 2. Thin the batter with a small amount of your favourite milk, if needed. 3. Add a small amount of oil to a cast iron pan and place over a medium heat. Pour a ¼ cup of the pancake mixture into the pan and allow the pancake to cook until bubbles start to form. 4. Flip the pancake and continue cooking for another one to three minutes until ready. 5. Serve with your choice of toppings. PALEO
HIGH PROTEIN
GLUTEN FREE
FLOURLESS Makes 16 balls With dark chocolate: 180 cals | 5.3g protein 24.5g carbs | 9.9g fat | 4.5g fibre per ball Without dark chocolate: 138 cals | 4.7g protein 18.5g carbs | 7.5g fat | 4.5g fibre per ball CACAO HEMP PROTEIN BALLS
Ingredients • 1 packed cup (130g) dates, pitted • 1/4 cup (25g) hemp seeds, plus extra for topping • 3 tbsp (21g) cacao powder (Organic Road) • 1 cup (110g) roasted almonds or walnuts • 3/4 cup (130g) sugar-free dark chocolate (Well Naturally)
Method 1. Place the dates, hemp seeds, cacao powder and all the almonds except for 16 in a food processor. Blend until well combined. 2. Roll a tablespoon of mixture into a ball and poke an almond in the middle. Mould the mixture into a ball around the nut. Repeat with the remaining mixture.
PEANUT BUTTER CUP PROTEIN BARS Makes 12 bars 192 cals | 11g protein | 4g carbs | 11g fat | 2g fibre per bar
Ingredients • 1 cup (220g) smooth peanut butter • 1/4 cup (50g) liquid sweetener (honey or maple syrup works best) • 3 scoops (90g) vanilla protein powder* • 1/2 cup (60g) oat flour • 1/2 cup dark chocolate chips
Method 1. In a large bowl, whisk together the peanut butter and sweetener. Mix in the protein powder and oat flour until it becomes a dough. 2. Line a 20cm baking pan with baking paper. Flatten the batter into the pan evenly, so it fills the entire pan. 3. Place the pan in the freezer for 20 minutes. Meanwhile, melt the chocolate in the microwave on a low heat. Remove the mixture from the freezer and cut into 12 bars. 4. Drizzle the melted chocolate over the bars and add chopped peanuts if desired. Store the bars in an airtight container in the fridge. The bars are best enjoyed chilled. HIGH PROTEIN
RECIPE TIP
VEGAN
*The bars can be made vegan by using maple syrup and a vegan protein powder. Different brands yield different results, so if the batter is too dry, add more liquid; if it’s too wet, add more flour or protein powder.
FLUFFY VEGAN VANILLA WAFFLES Makes 8 waffles 135 cals | 1.8g protein | 8.4g carbs | 11.1g fat 1.6g fibre per waffle
Ingredients • 1 1/2 cups (320g) full-fat coconut milk or coconut cream * • 1 vanilla bean, pods scraped out or 2 tsp vanilla extract • 1 1/2 cups (225g) oat flour (all-purpose, wholemeal spelt flour, gluten-free flour work) • 1/3 cup (40g) xylitol or coconut sugar • 2 tsp baking powder • 1/4 tsp salt
Optional to serve • Pure maple syrup • Butter or vegan butter • Fresh berries
Method 1. Preheat your non-stick waffle maker and grease it if necessary. 2. If the coconut milk is solidified, gently heat it in the microwave until liquid, but not warm. Stir in the vanilla. 3. Sift in the flour, sweetener, baking powder and salt. Stir in the milk until just combined (if you overmix, you’ll risk making the waffles tough). Scoop the batter into your waffle maker according to the manufacturer’s instructions, as waffle makers vary. I add two tablespoons of batter per side in my waffle maker. Cook for five to 10 minutes, or until golden brown. 4. Serve fresh with your choice of toppings, or you can freeze the waffles for up to one month – when you’re ready to serve, simply pop the waffle in the toaster or oven.
KETO VEGAN
PALEO
KETO BURNT BUTTER COOKIE SKILLET Makes 10 slices 177 cals | 2.7g protein | 8.4g carbs | 16.1g fat | 1.4g per slice
Ingredients • 1/2 cup (115g) butter or vegan butter • 1 large egg or flax egg (Organic Road) • 1 tsp vanilla extract • 1/4 cup (35g) xylitol or coconut sugar (if you’re not strict keto) • 2 cups almond flour (200g) (or you can substitute 1/2 cup of almond flour for 1/2 cup protein powder) • 1/2 tsp salt • 1/2 cup (75g) sugar-free chocolate chips (Well Naturally)
Method 1. Preheat your oven to 175°C. Heat the butter in a 20cm non-stick pan over a high heat until bubbling. Reduce the heat and cover the pan to prevent the butter from spitting. Continue to cook, stirring occasionally, until the butter starts to brown. Remove from the heat and allow to cool for about five minutes. 2. While the butter is cooling, whisk together the egg, vanilla and sweetners, then add the cooled butter to the bowl. 3. Sift the almond flour into the bowl. Add the salt and half of the chocolate chips. Gently mix all of the ingredients together until the batter is well combined and creamy. It should be a little thicker than cookie dough. 4. Smooth the batter into a skillet and top with the remaining chocolate chips. 5. Bake for 20 to 25 minutes, or until golden and firm on the top when pressed lightly. A toothpick inserted into the centre of the cookie should come out clean. Serve with sugar-free ice cream or frozen yoghurt. S
