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Back To The Routine We Go!

With back to school coming to a theatre near you Very soon, many of us are settling into a more structured routine (and after an eventful summer, it’s kind of refreshing isn’t it?!).

But as we ease into a more structured way of life, are you short on ideas to keep those inspiring weekends in summer going with some gusto? Or maybe you want a fresh new recipe to feed those infamous 3pm hunger pangs? Whatever your meal idea needs, don’t fret! We’ve got your back in this department.

We know new healthy snack ideas are top of mind for many this time of year… especially those who are staying mindful of their (and their families) eating habits. As it’s a very cost effective & appetite satisfying meal choice, we want to share our new favourite nutritious go-to meal (that’s so easy to make and fun to eat) – nut flour pancakes!

These high protein and fibre pancakes are ultra-satisfying and almost too easy to make. You can meal prep a large batch to keep in the freezer and reheat in the toaster for those busy mornings or afternoon emergency eats, or even bring with you on the go with a side container of yogurt or syrup to dip (as you rush out the door to ___ practice). As an added bonus, the macros for this recipe leave lots of wiggle room for some creativity with the toppings (Ideas below!).

To make the ready to cook base simply mix:

  • 1/2 a cup of egg whites
  • 2 tbsp of nut flour of choice (I like the taste of coconut flour best – so this was used for the below macronutrient calculations)
  • 1 tbsp of psyllium husk
  • Salt & stevia to taste

In a medium mixing bowl thoroughly combine ingredients.

Heat a frying pan on med-high heat and spray with cooking spray.

Pour batter onto frying pan and let cook for about 5 minutes, or until the sides start to bubble.

Flip and cook for another 5 minutes or until both sides are browned and the inside is dry (toothpick inserted in the center comes out clean – always a good double check if you aren’t sure).

Macros per Recipe (1 Serving)

Calories: 150
Protein: 16 g
Fat: 2 g
Carbohydrates: 13 g
Sugar: 1 g
Fibre: 10 g

From here it is so easy to add nutrient dense ingredients to vary the flavour profile and tweak the nutrition/ macros to meet your needs and wants for that meal/ day.

Some favourite add-ins include:

  • 1-2 tbsp powdered peanut butter with ~50 grams of mashed ripe banana
  • 1/4 cup of dark chocolate chips or cocoa powder with ~50 grams of fresh or frozen blueberries
  • 1-2 tbsp shredded coconut with ~50 grams of finely diced pineapple

For the topping we generally use cottage cheese or plain Greek yogurt, or mix a scoop of protein into a serving of regular yogurt for additional protein. We also love to add banana slices, fresh blueberries, or shredded coconut (respectively) as an attractive garnish. This is such a fun meal option to experiment with, that should help keep your food choices inspiring and delicious – absolutely key as you settle into that routine and prepare for fall in the months ahead.