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Sugar Free- Banana Chocolate Pot

For those long afternoons when you feel you have earned something sweet, this will really hit the spot.

Makes 2 jars ready in 10 mins

Ingredients:

  • 2 sugar free muffins    find full recipe here 
  • ( use granola instead of brownies to turn this into brekkie pot instead)
  • 1 small sliced   banana
  • 8 tbs low fat greek yougurt

Instruction:

  1. Break up 1 Honey - sweetened banana muffin into small pieces, then halve and stone with sliced banana. 
  2. Take 2 jars and alternately layer the muffins and banana with 8 tbs low fat Greek yogurt.
  3. To finish, drizzle 1 tsb honey over the top of each and let it run down the sides.
  4. Pop the lids on, then see if you can hold out until past lunch time.

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Sweet muesli pancakes

Sweet muesli pancakes that are soft on the inside with the crunch of toasted muesli on the outside. With no refined sugar, healthy low carb Bio muesli from AdamsFitnessFood.com

This recipe combines filling oat-rich muesli with satisfying eggs, vitamin C-rich fruit and almond unsweetened milk, which is low in fat but rich in calcium.

Ingredients:

  • 1 cup Bio Musli
  • 1 cup greek low fat yogurt
  • 1 whole egg
  • 1 tbs honey
  • 1 tbs ground flaxseed
  • 1 mashed banana
  • 1 tbs coconut virgin oil
  • pinch of salt

Instruction:

  1. The evening before, mix the muesli and yogurt together in a large mixing bowl. Covered and refrigerate overnight.
  2. In the morning, add eggs, honey,  and mashed banana to the muesli and yogurt and mix together.
  3. Add the  dry ingredients to the wet ingredients and mix together.
  4. Melt 1 tbs of coconut virgin oil in a large pan and ladle to oat batter into the pan.
  5. Cook for 2-3 minutes until its golden and brown and then flip to the other side and cook for another 2 minutes.
  6. Serve warm and hope you enjoy :)

Nutrition plays an important part being active, whetever you are a novice taking your first steps in the sport, or an Olympic or Paralympic athlete bidding for gold.

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Raspberry Oatmeal Porridge

Ingredients (2servings):

 

 

  • 2 cups quick oats
  • 3 cups water
  • 1 cup raspberries
  • 1tsp stevia vanilla
  • 1 TBL flax meal
  • 1 scoop of vanilla protein powder

 

Directions:
Put all ingredients in a saucepan. Stir until begins to boil Keep stirring for 2-3 minutes, and remove from heat.

 

note:
At the side (on the photo) there is also a bit of quark cheese (soft curd cheese/low fat) and some blueberries.  Those are not included in the recipe or nutritional facts.

Nutritional facts (1serving):
Energy: 345 cal
Protein: 25 g
Carbohydrates: 37 g (sugar: 17 g)
Fat: 10 g (saturated 2,5 g)
Fiber: 4 g

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Savory Pancake

Note:
you can add what you want, like veggies or some low fat smoked meat

Ingredients  (15 little pancakes = 3 servings):
4 eggs
200 g – 1 cup cottage cheese
2 teaspoon pesto
50 g – 1/2 cup low fat cheese
50 g – 1/3 cup wholemeal flour
spices (fresh black pepper and a Italian mix)

Directions:
Put all ingredients in a bowl and mix together
Fry/bake 15 pancakes

Nutritional facts (5 pancakes= 1 serving):
Energy: 280 cal
Protein: 24,5 g
Carbohydrates: 12 g (sugar 0,5 g)
Fat: 14 g (saturated 5 g)
Fiber: 2 g

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Fluffy Coconut Pancakes (GF)

Note:
Gluten free, very easy, low cal, high fiber
Serve with some honey and quark cheese

Ingredients (10 little pancakes):
2 eggs
2 egg whites
60 g – 1/2 cup coconut flour
175 ml – 3/4 cup water (or low fat milk, almond milk,…)
1/2 teaspoon baking powder
sweetener (I used 1 tablespoon stevia)

Directions:
Place all ingredients into a bowl and beat together till batter is smooth.
Pour the mixture into a skillet and make small pancakes (or make them in a special pan for little pancakes)
The recipe is for 10 little pancakes
Cook for a few minutes until you can shake the pancake free in the pan
Flip and bake the other side

Nutritional facts (1 serving = 1 pancake):
Energy: 32.5 cal
Protein: 2.5 g
Carbohydrates: 0.2 g (sugar 0.2 g)
Fat: 1.9 g (saturated 0.4 g = good sat fats = mct’s)
Fiber: 3.6 g

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Baked Avocado Eggs

Note:
High in healthy fats (omega-3) and low carb

Ingredients (2 serving):
1 ripe avocado
2 fresh eggs
Fresh black pepper and salt

Directions:
Pre heat the oven to 220°c (425°F).
Slice the avocado in half, and take out the pit. Scoop out about two tablespoons of flesh from the center of the avocado, just enough so the egg will fit in the center.
Place the avocado in a small baking dish. Do your best to make sure they fit tightly.
Crack an egg into each avocado half.
Place in the oven and bake for 15 to 20 minutes. Cooking time will depend on the size of your eggs and avocados. Just make sure the egg whites have enough time to set.
Remove from oven, then season with pepper and salt.

Nutritional facts (1serving):
Energy: 252 cal
Protein: 10 g
Carbohydrates: 1.4 g (sugar: 1.3 g)
Fat: 22.3 g (saturated: 4.9 g)
Fiber: 6.4 g

 

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Sweet Broccoli Pancakes

Ingredients (3 servings = 9 medium pancakes):
230 g (1 cup) of mashed steamed/boiled broccoli
150 g (3/4 cup) cottage cheese
3 eggs
Sweetener (to your own taste)
Optional: cinnamon

Directions:
Mash together broccoli, cottage cheese, eggs and sweetener
Pour the mixture into a frying pan over medium (low) heat
Make about 3 medium sized pancakes each time in the frying pan
Flip after about 2 minutes

Nutritional facts (1 serving = 3 pancakes):
Energy: 159 cal
Protein: 17 g
Carbohydrates: 2.4 g (sugar 2.2 g)
Fat: 8.7 g (saturated 2.9 g)
Fiber: 2.5 g

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