Coconut Cardamon Pancakes - serves 1-2

Ingredients;

1/2 cup dry oats
1/2 cup liquid egg whites
1 banana
1 tbsp Jem Raw Organics coconut cardamon nut butter + 1/2 tbsp for topping
Five drops of liquid vanilla stevia
Pinch of salt
1/2 cup mixed fruit for topping
1 tbsp organic agave syrup

Directions;

1. Blend oats, egg whites, banana, 1 tbsp nut butter, stevia, and salt in your blender until smooth batter is formed.
2. Pour batter into a hot non stick pan (medium heat), forming pancake shapes. 
3. Flip pancakes when the tops have air bubbles. 
4. Serve onto a plate once bottoms are golden.
5. Top with fresh fruit, organic agave syrup, and 1/2 tbsp nut butter.

Note: you can find the delicious and exquisite nut butters from Jem Raw Organics' website here... www.jemraw.com. They are AMAZING!! 

Gluten Free Chicken Pasta Salad - serves 6-8


Ingredients;

8 oz shredded chicken breast, chopped up
2 cups gluten free pasta, cooked as per instructions and left to cool 
5 spring onions, chopped up to the dark green part
2 radishes, sliced thinly and chopped
1/2 cup raw cashews
1/4 cup golden raisins

1/4 cup olive oil
1/4 cup balsamic vinaigrette
Salt and Pepper to taste


Directions;


1. Mix first six ingredients together in a bowl.
2. Mix oil and vinaigrette together and pour over other ingredients.
3. Toss really well so chicken and pasta is covered in the vinaigrette mixture. Season with salt and pepper. Refrigerate.

If you love Indian food as much as I do, you are going to LOVE this recipe I created. In the world of fitness, going to an Indian restaurant and ordering Butter Chicken is pretty much a no go. So I had to improvise because there was no way I could live life without Indian food, especially butter chicken. Now, I guess you can't really call this 'Butter' chicken considering there is no butter, cream, or even ghee used, but it tastes so similar and you won't know the difference because it is full of flavour.

Healthy Butter Chicken - serves 6-8

1 8oz container non-fat Greek yogurt
3-4 chicken breasts
2 tbsps minced garlic
1/2 tsp minced ginger
1/2 tsp chili powder
3 large ripe tomatoes, chopped
2 small red chili peppers, chopped
2 large onions, chopped
1/2 cup raw cashews
2 whole cinnamon sticks
5 whole cardamon pods
1 tbsp minced garlic
1 tbsp cumin powder
1 tbsp coriander powder
1 tbsp dried fenugreek leaves
1 tbsp garam masala powder
1 tsp chili powder (optional)
1 cup canned organic tomato sauce (not ketchup)
3 tbsps brown xylitol natural sweetener
Salt to taste

Serve with whole wheat naan and/or brown rice. 

1. Cut chicken breasts into cubes. Mix together the yogurt, garlic, ginger, 1/2 tsp chili powder and salt in a bowl. Add the chicken cubes and marinate overnight, or a few hours if that's all the time you have.
2. Heat a deep dish pan to just over medium heat and spray with oil. When oil is hot, add all the chicken and yogurt mixture to pan. Cook until chicken has just browned but not necessarily cooked all the way through. Empty into another bowl and set aside.
3. Spray the same pan with a little more oil on medium heat, leave any remnants from the chicken/yogurt. Add the onions, cinnamon sticks, and cardamon pods. Cook until onions have started to soften. Add the chillies, tomatoes, raw cashews, and 1 tbsp garlic. Cook for 5 minutes. 
4. Add cumin, coriander, fenugreek, and garam masala. Stir well to combine. Cook for another 5 minutes. Add tomato sauce and sweetener. Cook for a further 5 minutes or until everything becomes very soft, almost mushy is fine.
5. Take off heat and set aside to cool down. Remove the cinnamon sticks and cardamon pods.
6. Once the mixture has cooled down enough, put batches of it into your blender. Depending on the size of your blender this can be done in two to four batches. Blend until very smooth.
7. Pour blended sauce back into the same pan and put on low to medium heat seating. Add the remaining chili powder bit by bit until you have reached desired 'hotness'. Pour chicken and yogurt into sauce and simmer for 10-15 minutes or until chicken is cooked right through. Check this by taking out the biggest cube and cutting in half to make sure there is no pink. Season with salt once you are confident the chicken is fully cooked. 
8. If mixture is too thick for your liking, add more canned tomato sauce. Serve hot over whole wheat naan bread and brown rice (I usually skip the rice. Too many carbs when eating a naan bread as well). 

TIP; Taste taste taste. Like any great cook, they continually taste their food as they cook it. I find that with this particular dish, I have to taste it regularly throughout the process to see if the amount of spices are correct. Because the size of tomatoes and onions can vary greatly, it will impact the quantity of spices needed. I usually start by adding more garam masala before anything else. But just add bit by bit, you don't want to over-season. You can't take out the spice, but you can always add more in. 

Blueberry Cinnamon Cup-Cake - serves 1

1/4 cup oat flour
2 tbsps Ideal brown xylitol sweetener
1 tbsp unsweetened coconut flour
1/2 tbsp cinnamon powder
1/2 tsp baking powder
1 tbsp unsweetened apple sauce
1/4 cup liquid egg whites
1/4 cup unsweetened vanilla almond milk
1/2 tsp vanilla extract
1/4 cup blueberries





Cinnamon Protein Topping

1/2 scoop cinnamon protein powder
1/3 cup unsweetened vanilla almond milk


1. Combine dry ingredients and whisk together in a bowl.
2. Add wet ingredients and whisk until smooth. Stir in blueberries. 
3. Spray the inside of a big mug or small microwavable bowl with oil. 
4. Pour batter into mug and microwave for 2 1/2 minutes. Check if the top is solid. If it is still a little wet keep microwaving for 15 seconds at a time.
5. Mix ingredients for topping in a separate bowl until smooth.
6. Turn mug upside down onto a plate or bigger bowl or leave in the mug. 
7. Pour topping over cup-cake and sprinkle with a little more cinnamon powder. Serve immediately.


CALORIES PER SERVING; 330 cals
CARBOHYDRATES; 47g
PROTEIN; 26g
FAT; 6g
FIBER; 10g

Chocolate Peanut Butter Cup-Cake - serves 1

1/4 cup oat flour
2 tbsps raw cacao powder
2 tbsps Ideal brown xylitol sweetener
1/2 tsp baking powder
1 tbsp PB2 with premium chocolate
2 tbsps unsweetened apple sauce
1/4 cup liquid egg whites
1/4 cup unsweetened chocolate almond milk

Chocolate Peanut Butter Topping

2 tbsps PB2 with premium chocolate
1 pkt stevia in the raw
1/4 cup unsweetened chocolate almond milk

1. Combine dry ingredients and whisk together in a bowl.
2. Add wet ingredients and whisk until smooth.
3. Spray the inside of a big mug or small microwavable bowl with oil. 
4. Pour batter into mug and microwave for 2 minutes. Check if the top is solid. If it is still a little wet keep microwaving for 15 seconds at a time.
5. Mix all ingredients for topping in a separate bowl until smooth.
6. Turn mug upside down onto a plate or bigger bowl or leave in the mug. 
7. Pour topping over cup-cake. Serve immediately. 

CALORIES PER SERVING; 312 cals
CARBOHYDRATES; 49g
PROTEIN; 22g
FAT; 7g
FIBER; 9g 

Since creating these I think I've had them almost every morning. I'm hooked! I literally can't get enough of the flavours. I am a sweet tooth believe it or not, so when I can come up with a recipe that satisfies my sweet tooth, it's hard to stop eating it. This does the trick and I am always excited in the mornings when I've put these on my meal plan. 









Banana Pancakes - serves 1

1/2 cup oats
1/2 banana
1/4 cup liquid egg whites
1/4 cup unsweetened vanilla almond milk
1 scoop vanilla or cinnamon protein powder
1/2 tsp cinnamon powder 

Chocolate Peanut Butter Topping

2 tbsps PB2 with premium chocolate
1/2 pkt of stevia in the raw
1/4 cup unsweetened chocolate almond milk (more if you like it runny, less if you want a paste)

1. Put all ingredients for cakes into your blender and blend until you have a smooth batter.
2. Pour batter into a preheated (just below medium heat) non-stick pan into as many pancakes as you can fit.
3. Flip when tops have solidified a little or when you start seeing bubbles.
4. Meanwhile, mix all of the ingredients for the topping together until smooth. Add more almond milk if you want a runny sauce like mine. It goes a lot further.
5. When pancakes are golden brown, put one of a plate and top with a little of the topping, then place another cake on top and repeat until all cakes and sauce are plated. 

OPTIONAL: Like I said above, I am a sweet tooth so I even drizzle some Walden Farms zero calorie Pancake Syrup on top of mine to finish them off. 

CALORIES PER SERVING; 407 cals
CARBOHYDRATES; 48g
PROTEIN; 43g
FAT; 6g
FIBER; 8g

Feeling the Fall/Autumn spirit? Try my delicious Pumpkin Raisin Pancakes...

Pumpkin Raisin Pancakes - serves 1

1 scoop Vanilla Protein Powder
1/2 cup Oats
3 tbsp's Liquid Egg Whites
1/4 cup Unsweetened Vanilla Almond Milk
1/2 cup Organic Canned Pumpkin
1/2 tsp Cinnamon Powder
Pinch of All Spice
Pinch of Salt
1/8 cup Unsweetened Raisins

1. Heat a non-stick pan on just below medium heat.
2. Blend all ingredients in your Nutribullet or other blender - leaving out the raisins.
3. Once blended to a smooth consistency, mix in the raisins.
4. Pour batter onto hot pan making as many pancakes as you can fit.
5. Flip when tops start to harden slightly.
6. Serve hot with zero calorie Walden Farms syrups.

OPTIONAL; I served mine with a little cinnamon protein powder mixed with unsweetened vanilla almond milk (pictured).

CALORIES PER SERVING; 409 cals
CARBOHYDRATES; 56g
PROTEIN; 37g
FAT; 4g
FIBER; 9g

NOTE; you can share this recipe with someone else if you do not have a big appetite like me. Or you could put half of them in the freezer and eat them another day.

Chocolate Cake Batter Pancakes - serves 1

3/4 scoop BSN Chocolate Cake Batter protein powder
1/4 cup Oats
1/4 cup Liquid Egg Whites
1/4 cup Unsweetened Chocolate Almond Milk
1/2 Banana
1/2 tbsp Almond Butter
1 tbsp Hershey's Special Dark Unsweetened Cocoa Powder
1/2 tsp Baking Soda
2 tsp Brown Xylitol
Pinch of salt



1.    Heat a non-stick pan on just below medium heat.
2.    Blend all ingredients in your Nutribullet or other blender until smooth.
3.    Pour batter into pan making as many pancakes as you can fit.
4.    Flip when tops are starting to bubble and harden.
5.    Serve hot with zero calorie syrups like Walden Farms chocolate and caramel (pictured).

CALORIES PER SERVING; 396 cals
CARBOHYDRATES; 50g
PROTEIN; 31g
FAT; 13g
FIBER; 10g

Although my favourite muffins are usually the sweet, fruity kind, I was craving a more savoury, lower carb muffin. So I decided to play around with Almond flour and Flaxseed Meal for that 'bran' taste and consistency.
I have had two failed recipes using Almond flour in the past couple of weeks so I was hesitant with this creation. Lucky for me, these turned out great!
Be warned, these are not really sweet. They are warm with a hint of spice and buttery but without the butter.

Pumpkin Spice Raisin Muffins - serves 12

1 1/4 cup Almond Flour (not Almond Meal)
3/4 cup Flaxseed Meal
2 tbsps Coconut Flour
1 scoop Vanilla Protein Powder
1 tbsp Cinnamon
1/2 tsp ground Ginger
1/4 tsp ground Nutmeg
1/4 tsp ground Cloves
1/2 cup Pumpkin Puree
1 3.5oz container Apple Sauce or Apple Baby Food
2 large Eggs
2 tbsp's unsweetened Vanilla Almond Milk
1 tsp Vanilla Extract
6 tsps Stevia powder
1 tsp Baking Powder
1 tsp Baking Soda
1/2 tsp Sea Salt
3 oz Raisins, no added sugar

1. Preheat oven to 350F/190C. Line a muffin tray with 12 muffin cups.
2. Mix all the dry ingredients together in a medium sized bowl.
3. Mix all the wet ingredients together in a medium sized bowl.
4. Add the wet ingredients to the dry ingredients and mix thoroughly to combine. Fold in the raisins.
5. Scoop the mixture evenly into the muffin cups.
6. Bake for 20-25 minutes (Mine were done at 22 mins).
7. Leave to cool for 10 minutes then go ahead and gobble one up whilst it's still warm.
8. Store these in an air-tight container in the fridge. When ready to eat, warm in the microwave for 20 seconds or eat cold.

CALORIES PER MUFFIN; 150 cals
CARBOHYDRATES; 14g
PROTEIN; 7g
FAT; 8g
FIBER; 5g

Who loves pancakes? ME! Who loves fresh berries? ME! Who loves Cinnamon? ME! Who loves protein? ME ME ME!

These are one of my favourite pancakes I've made. I loved them so much that they deserved to be my first pancake recipe entry on my site.

If you don't have protein powder, then you could use some Stevia to sweeten these up and add a little more oatmeal or some type of gluten-free flour to thicken them a bit.
You could even blend some berries right into the batter. 

Berry Cheesecake Pancakes - serves 2 (or 1 if you have a big appetite, like me!)

1/2 cup gluten-free Oats
1/4 cup unsweetened Vanilla Almond Milk
3 tbsp's 100% liquid Egg Whites
1 tbsp Cinnamon Powder
1 scoop French Vanilla Protein Powder (I like Optimum Nutrition 100% Whey)
1/4 cup non-fat Cottage Cheese
1/2 cup fresh blueberries and chopped strawberries

1. Put first 6 ingredients into a blender and blend until well combined and smooth.
2. Fold in the fresh berries.
3. Place 1/4 to 1/2 cup of the mixture into a pre-heated pan on low to medium heat.
4. Flip pancakes when the tops have become less runny or when small air holes appear.
5. Serve immediately.

OPTIONAL: I like to top mine with 1/4 cup of non-fat plain Greek Yogurt mixed together with 1 tablespoon of strawberry protein powder.

CALORIES PER SERVING; 200 cals
CARBOHYDRATES; 23.5g
PROTEIN; 20g
FAT; 2.5g
FIBER; 4g

PLEASE NOTE; IF YOU EAT THE ENTIRE RECIPE, DOUBLE THE NUTRITION INFO ABOVE. NUTRITION INFO DOES NOT INCLUDE OPTIONAL TOPPING.