November 9, 2022
Banana oat pancakes
Ingredients
- 125ml oat milk
- 2 eggs, separated
- 1 small banana
- 100g rolled oats
- 2 tsp baking powder
- few drops of vanilla extract
- oil, we used avocado oil spray
- low sugar yogurt and fruit to top
Method
STEP 1
Put the oat milk, egg yolks, banana, oats, baking powder and vanilla in a blender and process to as smooth a mixture as you can get. Whisk the eggs whites until they hold stiff peaks. Whisk 1-2 tbsp of the whites into the batter, then fold in the rest.
STEP 2
Heat a non-stick pan over a medium heat and spray with a whisper of oil, pour about 2 tbsp of batter into the pan and cook for 1-2 mins, until the base sets and bubbles appear all over the top. Flip and cook the other side for a minute. Repeat in batches, making sure the top looks dryish before attempting the flip, or the center will collapse.
Prep: 5 mins | Cook: 15 mins | Makes 8, serves 2 |
Make our healthy pancakes using rolled oats and banana for natural sweetness. Serve with a dollop of creamy yogurt and fresh fruit.
Chicken & Broccoli Stew 2 servings | 30 minutes INGREDIENTS 1 tsp Extra Virgin Olive Oil 10 ozs Chicken Breast (cut into cubes) 1/2 tsp Sea Salt (divided) 2 Garlic (clove, minced) 1 1/2 pints Bone Broth 2 cups Broccoli (chopped into florets) 1/2 cup Canned Coconut Milk (full fat) 1/2 Lemon (juiced) METHOD Heat the oil in a pot over medium heat. Season the chicken cubes with half of the salt. Add the chicken to the pot and sauté for about five minutes or until browned on all sides. Add the garlic and sauté for another minute. Add the broth, cover the pot with a lid and simmer on low heat for about 10 minutes. Add the broccoli and coconut milk and add the remaining salt. Stir and cover the pot again. Simmer for another 10 minutes or until everything is cooked through. Remove from the heat, stir in the lemon juice and enjoy! NOTES Leftovers: Refrigerate in an airtight container for up to three days. Freeze for up to two months. Serving Size: One serving is equal to approximately 1 1/2 cups. More Flavor: Add carrot and celery. Nutrition Facts Amount per serving 515 calories 27g fat 15g carbs 4g fiber 4g sugar 49g protein 156mg cholesterol 1285mg sodium 3mg iron
Sheet Pan Smoky Sweet Salmon & Potatoes 2 servings | 35 minutes INGREDIENTS 2 cups Mini Potatoes (halved) 1 1/2 tbsps Extra Virgin Olive Oil(divided) Sea Salt & Black Pepper (to taste) 12 ozs Salmon Fillet 1/2 tsp Smoked Paprika 1/4 tsp Cumin 1 tsp Raw Honey 1 tbsp Parsley (finely chopped) METHOD Preheat the oven to 425oF (220oC). Place the potatoes on a baking sheet and toss with half the oil, salt, and pepper. Transfer to the oven and bake for 15 minutes. Meanwhile, pat the salmon dry and then drizzle with the remaining oil. Season with the smoked paprika, cumin, salt, and pepper and then drizzle the honey over top. Rub gently to incorporate with your hands. Move the potatoes around on the baking sheet to make room for the salmon. Place back in the oven and cook for 12 to 15 minutes or until cooked through. Divide onto plates and garnish with parsley. Enjoy! Notes Leftovers: Refrigerate in an airtight container for up to three days. Serving Size: One serving is approximately one cup of potatoes and one salmon fillet. More Flavor: Toss the potatoes with smoked paprika and cumin or your favorite spice blend. Additional Toppings: Top with a squeeze of lemon juice. Nutrition Facts Amount per serving 441 calories 18g fat 30g carbs 3g fiber 4g sugar 41g protein 87mg cholesterol 144mg sodium 2mg iron
Baja Fish Stew 3 servings | 30 minutes INGREDIENTS 2 Cod Fillet (cut into strips) 12 ozs Shrimp (large, peeled, deveined) 6 Garlic (clove, minced, divided) 1 Red Hot Chili Pepper (chopped finely) Sea Salt & Black Pepper (to taste) 2 tbsps Extra Virgin Olive Oil 6 stalks Green Onion (thinly sliced) 1 Green Bell Pepper (medium, sliced) 2 cups Chicken Broth 3 cups Diced Tomatoes (from the can, with the juices) 1/3 cup Lime Juice 1/2 cup Cilantro (chopped) METHOD In a bowl, combine the cod, shrimp, 1/3 of the garlic, and chili peppers. Toss to coat and season with salt and pepper. Set aside. Heat the oil in a pot over medium heat. Add the green onions, bell peppers, and the remaining garlic. Cook for five to seven minutes, stirring frequently to prevent burning. Add the chicken broth and the tomatoes. Bring to a boil, then simmer for 10 minutes. Reduce the heat to a simmer, then add the fish mixture and lime juice. Cook for an additional three to four minutes or until the fish and shrimp are cooked through. Remove from the heat and stir in the cilantro. Divide into bowls and enjoy! NOTES Leftovers: Refrigerate in an airtight container for up to three days. Serving Size: One serving is equal to approximately 2 1/3 cups. More Flavor: Add coconut milk. Filet Size: One cod fillet is equal to 231 grams or eight ounces. Nutrition Facts Amount per serving 400 calories 11g fat 18g carbs 4g fiber 10g sugar 55g protein 252mg cholesterol 884mg sodium 3mg iron