Pancake Day!

Nutrition

Easily up there with one of the best days of the year, pancake day is nearly here! A whole day dedicated to eating, lucky us! Or is it? For those of us who are trying to lose weight for those holidays that we might (finally!) be able to go on, or those of us who train weekly and don’t want to undo the hard work we do all in one day, pancake day probably isn’t one of the best days because it’s too full of temptation. 

 

Well, I am here to change your mind! While I could go on about the importance of a balanced diet and that in moderation some sugar is good, I won’t, because we all already know this. But, I still understand that pancakes aren’t exactly a food you have in moderation or a food with a low sugar/carb count! So I have collated a selection of pancakes from our members only recipe books, that actually are fine to have in moderation as part of your balanced diet!

FLUFFY PANCAKES WITH A CHOCOLATE ALMOND SAUCE

Perfect for those of us with a serious sweet tooth, get your chocolate fix for just 238 calories… yes please! This recipe makes six pancakes.

 

INGREDIENTS:
  • 1 tbsp coconut oil 

for the pancakes: 

  • 6 eggs 
  • 130ml unsweetened almond milk 
  • 3 tbsps coconut or buckwheat flour 
  • 1 tsp xanthan gum or psyllium husks 
  • 1/4 tsp sea salt 
  • 1 tsp vanilla extract 
  • 25g vanilla flavour whey or rice protein powder or 1 tbsp maple syrup 

for the sauce: 

  • 90ml unsweetened canned coconut milk 
  • 90g almond butter 
  • 1 tsp cocoa powder

 

METHOD:

Blend the pancake ingredients in a blender. Allow to stand for 5 minutes. 

Heat 1/2 tsp oil in a small frying pan over a medium flame. Reduce the heat to medium/low. 

Pour around one sixth of the batter into the pan. Tilt the pan gently so that the batter forms a circle. Cook for 2 minutes, or until bubbles appear in the centre. Turn and cook for 2 minutes, or until golden on the underside. 

Transfer to a plate and repeat with the remaining oil and batter. 

Place the sauce ingredients in a saucepan over a medium/low heat. Stir until well combined. Add a splash of cold water if required, to achieve desired consistency. Taste and add sweetener of your choice, if required. 

Store any leftover pancakes and sauce in separate airtight containers and refrigerate for up to 3 days.

 

NUTRITIONAL INFORMATION:

Per Pancake (with sauce): 238 Calories 6g Carbs 13g Protein 18g Fat

PUMPKIN AND ORANGE PANCAKES

Something a little different with this one for those of you who are feeling a little bit adventurous! Pumpkins aren’t just for carving and lattes, it’s also great in pancakes that give you 13g of proteins! This recipe makes 4. 

 

INGREDIENTS:
  • 2 tsps coconut oil 

for the pancakes: 

  • 200ml unsweetened almond milk 
  • 150g canned pumpkin purée 
  • 1 large egg 
  • 30g vanilla or chocolate flavour whey or rice protein powder 
  • 1/2 tsp xanthan gum or baking powder 
  • 50g self raising flour (use gluten free if preferred) 
  • 70g coconut flour 
  • 1/2 tsp ground cinnamon 
  • 1/2 tsp ground nutmeg 
  • 1 tsp grated orange zest 

to serve: 

  • 60g Greek yoghurt (use dairy free if preferred) 
  • a sprinkle of orange zest 
  • 2 tbsps maple syrup

 

METHOD:

Place the pancake ingredients in a blender. Blend well until creamy. Allow to stand for 2 minutes to thicken. 

Melt a small amount of coconut oil in a frying pan over a medium heat. Pour around 2 dessert spoons of the batter into the pan. Tilt the base of the pan gently to shape the batter into a circle. 

Cook for 2-3 minutes. When small holes appear on the surface of the pancake, flip or turn. Cook for 2-3 minutes or until the underside of the pancake is golden. Transfer to a plate. 

Repeat with the remaining oil and batter.

 Serve topped with yoghurt, orange zest and maple syrup. 

Store any leftover pancakes in an airtight container and refrigerate for up to 2 days.

 

NUTRITIONAL INFORMATION:

Per pancake (with toppings): 248 Calories 31g Carbs 13g Protein

CHOCOLATE CHIP PANCAKES

Another one for us chocolate lovers! For people seriously watching their calories, one of these pancakes with the sauce only comes in at 87 calories! Plus, this recipe makes 10!

 

INGREDIENTS:
  • 8 egg whites 
  • 85g oats (use gluten free if preferred)
  •  40g vanilla flavour whey or rice protein powder 
  • 100ml unsweetened almond milk 
  • ¼ tsp xanthan gum or baking soda 
  • 25g dark or milk chocolate chips 
  • 2 1/2 tsps coconut oil 

for the sauce: 

  • 1 1/2 tbsps cocoa powder 
  • 2-3 tsps honey or maple syrup 
  • 2 tbsps cold water

 

METHOD:

Mix the sauce ingredients in a jug. Add more water, a drop at a time, until you achieve the desired consistency. 

Place the egg whites, oats, protein powder milk and xanthan gum in a blender, and blend well until creamy. Stir in the chocolate chips. 

Melt ¼ tsp oil in a frying pan over medium heat. Spoon around 1/2 a ladle of the batter into the pan. Tilt the base of the pan gently to shape the batter into a circle. 

Cook for 2-3 minutes. When small holes appear on the surface of the pancake, flip or turn using a fish slice. Cook on the other side for 2-3 minutes or until the underside of the pancake is golden. Transfer to a plate. 

Repeat steps with the remaining oil and batter. 

Drizzle some of the chocolate sauce over the top and serve. 

Store any leftover pancakes and sauce in separate airtight containers and refrigerate for up to 2 days. 

 

NUTRITIONAL INFORMATION:

Per Pancake topped with 1/10 of sauce: 87 Calories 8g Carbs 7g Protein 

PEACH PANCAKES

A nice refreshing fruity pancake that is packed with goodness and 12g of protein, the great thing with this is you can totally make it your own and add whatever fruit you’d like! This will make 5 pancakes.

 

INGREDIENTS:
  • 2 1/2 tsps coconut oil 

for the pancakes: 

  • 100g fresh peach, chopped 
  • 6 egg whites 
  • 90g oats (use gluten free if preferred) 
  • 30g vanilla flavour whey or rice protein powder 
  • 100ml unsweetened almond milk 
  • 1/2 tsp ground cinnamon 
  • 1/2 tsp xanthan gum or baking soda 

to serve: 

  • 30g fresh raspberries or strawberries 
  • 2 tbsps maple syrup

 

METHOD:

Place the pancake ingredients in a blender jug. Blend for 2 minutes until creamy. Allow to stand for 2 minutes to thicken. 

Melt ½ tsp coconut oil in a frying pan over a medium heat. Pour 1/5 of the batter into the pan. Tilt the base of the pan gently to shape the batter into a circle. 

Cook for 2-3 minutes. When small holes appear on the surface of the pancake, flip or turn. Cook for 2-3 minutes or until the underside of the pancake is golden. Transfer to a plate. 

Repeat with the remaining oil and batter. 

Serve with fresh berries and maple syrup. 

Store any leftover pancakes in an airtight container and refrigerate for up to 2 days.

 

NUTRITIONAL INFORMATION:

Per pancake with toppings: 168 Calories 21g Carbs 12g Protein 4g Fat

BLACK FOREST PANCAKES

A little bit more calorific for those of you that want a more indulgent treat for pancake day! This recipe also only makes 2 so alter accordingly.

 

INGREDIENTS:
  • 50g pitted sweet cherries 
  • 50g oats (use gluten free if preferred) 
  • 15g vanilla flavour whey or rice protein powder 
  • 1 tsp cocoa powder 
  • 1 tsp vanilla extract 
  • 1 tsp xanthan gum 
  • 1/2 tsp baking powder 
  • 2 eggs 
  • 1 tbsp coconut oil 

to serve: 

  • 1 tbsp maple syrup 
  • 1 tbsp Greek yoghurt (use dairy free if preferred) 
  • a handful of pitted sweet cherries

 

METHOD:

Place the cherries, oats, protein powder, cocoa powder, vanilla extract, xanthan gum, baking powder and eggs in a blender jug. Blend well until smooth. 

Melt a small amount of coconut oil in a frying pan over a medium flame. Tilt the pan so that the oil covers the base.

 Pour around one sixth of the batter into the centre of the pan. Cook the pancake for 3 minutes. When bubbles appear on the surface, turn or flip the pancake. Cook for 2-3 minutes. Transfer to a plate. 

Repeat the above step with the remaining oil and batter. 

Serve the pancakes topped with yoghurt, maple syrup and a few extra cherries. Store any leftover pancakes in an airtight container and refrigerate for up to 2 days or freeze on the same day.

 

NUTRITIONAL INFORMATION:

323 Calories 31g Carbs 16g Protein 15g Fat

So there we have 5 of our favourite pancake recipes to get you through Pancake Day! We are going to be running a competition for you guys, the best pancakes that we get tagged in on Pancake Day will win a DKnine hoodie and the winner will be announced on the 2nd!

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Here at DKnine Fitness, we ONLY work with Busy Men & Women over the age of 30. The reason for this is simple, WE GET IT!

We get what it is like to have to come home after a stressful day at work and have to cook for the whole family. We get that most days, you struggle to find the energy to do the things YOU want to do.

We get that you have let yourself go because you are now further down the list of important people in your family.

So what we do is simple, we share with you a few very simple habits that can help you lose as much as 1.5 stone in 30 days and lead to that Life Long Transformation without having to go on any crazy diet or spend hours in the gym.

Our 6 Week Body Transformation Course, what is it? People come to us because they NEED more, more motivation, accountability and professional coaches who can get them results. We have 2 sessions types, Strong & Team.

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Started DKnine at the beginning of January, having seen adverts online. I have never done anything in a gym before (I couldn’t even do a proper squat a few weeks ago!), suffer from anxiety at times and never ever thought I’d actually be able to go to a gym due to feeling awkward/not knowing what to do etc. Mike and Jon are so understanding and helpful and have almost literally held my hand through the entire process and helped me with everything, repeatedly! Everyone I’ve met has been friendly and Holly is such a lovely person and talked me through the whole process. If you’re unsure or self conscious or worried but have always wanted to join a gym, I definitely recommend coming here. Thanks again, guys. 🙂 -Laura

 

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