TEN P E R F E C T LY PROTEIN PAC K E D PA N C A K E S
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Hangry Emily When my girlfriend introduced me to macros I fell in love with the fact that I could eat whatever I wanted as long as it fit - because food is life, duh? It became my daily mission to incorporate foods I love into my diet, it’s almost like a daily math equation in which upon completing correctly you are rewarded with ice-cream and doughnuts. I was determined to re-create my favourite meals and make them healthier so that I could fit more into my day. I had so much fun creating my first ebook, so i decided to put together 10 of my favourite protein pancake recipes for you guys to enjoy! I have probably had protein pancakes every second day for the last 12 months. I live and breathe for pancakes. I probably am a pancake. I hope you guys enjoy these combo’s just as much as I do!
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B I R T H D AY C A K E P R O T E I N P A N C A K E S
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C I N N A M O N S C R O L L P R OT E I N PA N C A K E S
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O R E O P R OT E I N PA N C A K E S
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M A R S B A R P R OT E I N PA N C A K E S
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C H U N K Y M O N K E Y P R OT E I N PA N C A K E S
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C H O C M I N T PA N C A K E S
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C H O C H O N E YC O M B P R OT E I N PA N C A K E S
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P B + J P R OT E I N PA N C A K E S
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VA N I L L A B E R R Y P R O T E I N P A N C A K E
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R E E S E S P R O T E I N PA N C A K E S TA C K
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birthday cake protein pancakes INGREDIENTS 25g Uncle Tobys Quick Oats 100g mashed banana 2.5 tbsp Unsweetened Vanilla Almond Milk 1 scoop is0100 birthday cake protein powder (or you can use vanilla) 2 tsp vanilla essence 2g Dollar Sweets bright sprinkles (Woolworths) 25g Woolworths light ricotta cheese 4 tsp Hermesetas sweetener
Blitz oats in a small processor until they become very fine. In a bowl combine ground oats and protein powder. In a separate bowl, combine almond milk, vanilla essence and mashed banana. Combine all of the ingredients. The pancake mixture will be thick. Spoon mixture onto a non-stick frypan and cook on both sides until desired consistency. With an electric mixer, beat the ricotta cheese and the remaining sweetener until it resembles a thick frosting texture. You can add more sweetener for flavoured preference and if you find the mixture is too thick, you can add almond milk. Layer your stack with the cream cheese frosting and a layer of sprinkles. Get creative, put sprinkles in the batter, put sprinkles in-between your stack, put sprinkles on top, just sprinkle the shit out of those pancakes. M ACROS
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cinnamon scroll protein pancakes INGREDIENTS 25g Uncle Tobys Quick Oats 100g mashed banana 2.5 tbsp Unsweetened Vanilla Almond Milk 1 scoop PE Science Snickerdoodle Protein Powder 2 tsp vanilla essence 4 tsp ground cinnamon 25g Woolworths light ricotta cheese 4 tsp Hermesetas sweetener Blitz oats in a small processor until they become very fine. In a bowl combine ground oats, protein powder and half (2 tsp) of the cinnamon. In a separate bowl, combine almond milk, vanilla essence and mashed banana. Combine all of the ingredients. The pancake mixture will be thick. Spoon mixture onto a non-stick frypan and cook on both sides until desired consistency. With an electric mixer, beat the ricotta cheese, 2 tsp of the sweetener and 1 tsp of the remaining cinnamon until it resembles a thick frosting texture. You can add more sweetener or cinnamon for flavoured preference and if you find the mixture is too thick, you can add almond milk. Combine the remaining sweetener and cinnamon in a bowl to create cinnamon sugar. Top your stack with cream cheese frosting (or ice-cream) and finish o by sprinkling the cinnamon sugar on top. You can also layer the frosting between your stack if you want. Get funk-ay with it. M ACROS
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oreo protein pancakes INGREDIENTS 25g Uncle Tobys Quick Oats 100g mashed banana 2.5 tbsp Unsweetened Vanilla Almond Milk 1 scoop is0100 cookies and cream protein powder 2 tsp vanilla essence 2 Oreo biscuits crushed 2 Oreo mini easter eggs 25g Woolworths light ricotta cheese 4 tsp Hermesetas sweetener Blitz oats in a small processor until they become very fine. In a bowl combine ground oats and protein powder. In a separate bowl, combine almond milk, vanilla essence and mashed banana. Combine all of the ingredients. The pancake mixture will be thick. Spoon mixture onto a non-stick frypan and cook on both sides until desired consistency. With an electric mixer, beat the ricotta cheese and sweetener until it resembles a thick frosting texture. You can add more sweetener for flavoured preference and if you find the mixture is too thick, you can add almond milk. Top your stack with the cream cheese frosting. Then comes the fun part of crushing up those delicious Oreo cookies and sprinkling them on top of your stack. I also added mini Oreo Easter eggs because I passionately believe that you can never have enough Oreo’s or cookies and cream flavoured foods. M AC R OS
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mars bar protein pancakes INGREDIENTS 25g Uncle Tobys Quick Oats 100g mashed banana 2.5 tbsp Unsweetened Vanilla Almond Milk 1 scoop is0100 fudge brownie protein powder 2tsp vanilla essence 2 fun size mars bars cut into pieces 1 tbsp Macabella Blitz oats in a small processor until they become very fine. In a bowl combine ground oats and protein powder. In a separate bowl, combine almond milk, vanilla essence and mashed banana. Combine all of the ingredients. The pancake mixture will be thick. Spoon mixture onto a non-stick frypan and cook on both sides until desired consistency. Serve with Macabella on top and then finish it when the mars bar pieces. I do have to say this is probably my favourite stack. When that caramel is partially melted and gets stuck on the roof of your mouth, oh my god stop because this isn’t an X-rated ebook... Or is it? MACROS
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chunky monkey protein pancakes INGREDIENTS 25g Uncle Tobys Quick Oats 100g mashed banana 2.5 tbsp Unsweetened Vanilla Almond Milk 1 scoop is0100 smooth banana protein powder (honestly, these pancakes are banana-ry enough, you can just use vanilla protein powder) 15g Cadbury Bourneville Cocoa powder 2 tsp vanilla essence 50g sliced banana 22g Kraft Smooth Peanut Butter 20g Cadbury Milk Choc Chips Blitz oats in a small processor until they become very fine. In a bowl combine ground oats, protein and cocoa powder. In a separate bowl, combine almond milk, vanilla essence and mashed banana. Combine all of the ingredients. The pancake mixture will be thick. If you like choc-chips in your pancakes, put half of them in the batter to add to the chunkiness. Spoon the mixture onto a non-stick frypan and cook on both sides until desired consistency. Layer your stack with the banana slices. Melt your peanut butter a little in the microwave and then drizzle it on top. Add some more banana and then finish o by adding the rest of your chocolate chips. Enjoy monkeys! MACROS
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choc mint pancakes INGREDIENTS 1/2 Peppermint Crisp bar, crushed 25g Uncle Tobys Quick Oats 100g mashed banana 2.5 tbsp Unsweetened Vanilla Almond Milk 1 scoop is0100 Fudge brownie protein powder 20g Nutella 15g Cadbury Bourneville Cocoa powder
Blitz oats in a small processor until they become very fine. In a bowl combine ground oats, protein and cocoa powder. In a separate bowl, combine almond milk and mashed banana. Combine all of the ingredients. The pancake mixture will be thick. Spoon the mixture onto a non-stick frypan and cook on both sides until desired consistency. Serve on plate and immediately add the Nutella on top so that it melts all over your pancakes, watch it drip down down the sides in what seems like slow-motion and listen to Marvin Gaye singing in the background ‘let’s get it on’. Get lost in the moment here... Okay are we back now? Sweet. Add the crushed peppermint crisp bar on top and serve. This stack also rocks with a serve of Halo Top mint chip ice-cream and if you don’t like peppermint crisp’s I strongly suggest using crushed mint slice biscuits instead.
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choc honeycomb protein pancakes INGREDIENTS 25g Uncle Tobys Quick Oats 100g mashed banana 2.5 tbsp Unsweetened Vanilla Almond Milk 1 scoop Choc-Honeycomb Max’s Shred Protein Powder 15g Cadbury Bourneville Cocoa powder 1 tbsp Macabella spread 1 fun size crunchie, crushed Blitz oats in a small processor until they become very fine. In a bowl combine ground oats, protein and cocoa powder. In a separate bowl, combine almond milk, vanilla essence and mashed banana. Combine all of the ingredients. The pancake mixture will be thick. Spoon the mixture onto a non-stick frypan and cook on both sides until desired consistency. Melt your Macabella in the microwave and then drizzle it on top. Watch it fall down the sides and slowly drip onto the plate. Enjoy what you’re seeing. Sprinkle on crushed crunchie pieces, sit down, and enjoy every second of that chocolate-y goodness. M AC ROS
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pb+j protein pancakes INGREDIENTS 25g Uncle Tobys Quick Oats 100g mashed banana 2.5 tbsp Unsweetened Vanilla Almond Milk 1 scoop Quest Peanut Butter Protein Powder 22g Kraft Peanut Butter (smooth or crunchy - each to their own but there’s only one right answer) 20g Cottees Strawberry Jam Blitz oats in a small processor until they become very fine. In a bowl combine ground oats and protein powder. In a separate bowl, combine almond milk, vanilla essence and mashed banana. Combine all of the ingredients. The pancake mixture will be thick. Spoon mixture onto a non-stick frypan and cook on both sides until desired consistency. Heat up the peanut butter and jam separately in the microwave for 30 seconds and drizzle on top of your pancake stack. It’s peanut butter jelly time yo!
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vanilla berry protein pancake INGREDIENTS 25g Uncle Tobys Quick Oats 100g mashed banana 2.5 tbsp Unsweetened Vanilla Almond Milk 1 scoop Quest Vanilla Milkshake Protein Powder 2 tsp vanilla essence 60g Woolworths frozen mixed berries (you may want to take out the strawberries because they are hella big and your pancakes probably won’t know how to cook with them in there) For the simple gals and guys out there. Blitz oats in a small processor until they become very fine. In a bowl combine ground oats and protein powder. In a separate bowl, combine almond milk, vanilla essence and mashed banana. Combine all of the ingredients. Microwave the frozen berries until they are completely thawed. Stir berries into pancake mix. The pancake mixture will be thick. Spoon mixture onto a non-stick frypan and cook on both sides until desired consistency. Serve pancakes with the cream cheese frosting from the other recipes or with sugar-free maple syrup!
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reeses protein pancake stack INGREDIENTS 25g Uncle Tobys Quick Oats 100g mashed banana 2.5 tbsp Unsweetened Vanilla Almond Milk 1 scoop Quest Peanut Butter Protein Powder 22g Kraft Peanut Butter (smooth or crunchy - each to their own but there’s only one right answer) 3 miniature Reeses PB cups, chopped 10 Reeses pieces Blitz oats in a small processor until they become very fine. In a bowl combine ground oats and protein powder. In a separate bowl, combine almond milk, vanilla essence and mashed banana. Combine all of the ingredients. The pancake mixture will be thick. Spoon mixture onto a non-stick frypan and cook on both sides until desired consistency. Heat up the peanut butter in the microwave for 30 seconds and drizzle on top of your pancake stack. Top with the peanut butter cups and pieces! Warning* This stack may actually turn you into a peanut butter cup
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Published April 2017 E-Book Designed By Creative Nest Design Studio www.creativenestdesignstudio.com
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