High protein, low carb and oh so easy to whip together – this pancake recipe has only 4 ingredients that just need to combine and pour into the pan.
Most of us seem to wait until the weekend for pancakes – but this recipe is so quick to make I’ve incorporated it into my mid-week routine as well.
I think this recipe is great post-workout, but it’s also good if you’re struggling with digestive issues such as SIBO and if carbohydrates give you symptoms like bloating, diarrhoea or constipation.
I’ve used black-strap molasses, if you’ve never tried it I’d recommend it as it’s rich in iron, magnesium and calcium, but a warning the taste is strong! Try small amounts to start.
- 1 tbsp protein powder (I used hemp)
- 2 eggs
- 1/4 tsp baking powder
- 1 tbsp of plant based milk
- Coconut yoghurt
- 1 tsp of seeds (I used a combo of chia and sunflower seeds)
- 1/2 tsp black-strap molasses
- 1 tsp rice malt syrup
Add the eggs to a bowl, whisk gently, then add the remaining ingredients, combine and whisk until mixture is smooth.
Heat a fry pan with a teaspoon of oil (such as coconut or olive oil). Pour the mixture in, cover the pan and in a few minutes, when the pancake appears to be ready (the edges should be cooked), flip the pancake. When cooked, slide the pancake onto a plate and add your toppings.
Yours in health,
This nourishing smoothie is really delicious for breakfast on a cold morning when taken warm. When I cook pumpkin I always leave some leftover to put in my smoothie in the morning. I just love this recipe so much, it’s really easy to make and great if you’re on the run, as it’s a meal in itself and can be taken with you.
The recipe makes the smoothie quite thick, but you can make it thinner by adding an additional 1/4 to 1/2 cup of milk.
I don’t eat as much fruit in winter, so for me this is an ideal alternative to a fruit smoothie and it’s lower in sugar too. I’m currently taking prebiotic powder and a few other supplements, I usually throw them in as well so I don’t have to take them separately which works a treat.
- 1/2 cup cooked pumpkin
- 1 tbsp protein powder (I use Incha Inchi protein powder)
- 1 tbsp cacao powder
- 1 cup of coconut milk (or another type of milk)
- 2 tsp of peanut or almond butter
- 1 drop of stevia (optional)
- Toppings of your choice. I’ve used puffed millet, coconut flakes, cinnamon and chopped walnuts.
Blend until smooth, add your toppings and enjoy.
I shared a picture of a yellow veggie curry in my slow cooker on Instagram and had some requests for the recipe so here it is. It’s on repeat in my house!
This curry is low FODMAP, endo-diet friendly and vegan. It’s not a complicated recipe and can definitely be tweaked, so feel free to use whatever veggies are in season or add some chickpeas if your gut can tolerate them.
Requires a slow cooker, or a setting on your stove top that allows you to cook at a very low temperature.
- A 400g tin of coconut milk (without additives)
- 1 tbsp coconut oil
- 2 tsp ginger finely grated
- 1 tbsp turmeric ground
- 2 tsp cumin ground
- 1 tsp cardamom ground
- 1 cinnamon quill
- 1/4 tsp chilli powder
- 1/4 tsp black pepper
- A sprinkle of sea salt
- 1 medium sweet potato chopped (or pumpkin)
- 1 white potato chopped
- 2 zucchini chopped
- 1/4 cauliflower chopped into small florets (use broccoli for low FODMAP)
- 150g of chopped mushrooms (use oyster mushrooms for low FODMAP)
- A handful of fresh coriander leaves to serve
- 1 lime to squeeze over when serving
If you’re not on a low FODMAP diet or don’t have IBS or SIBO, try adding some chopped onion and 1 minced garlic clove.
Take a slow cooker pan and add the coconut oil, heat it over the stove top on a medium heat, add the spices (including the fresh ginger) and when they are fragrant slowly add the vegetables and cook stirring for about 2 minutes. Next, add the coconut milk and heat through (but don’t let it boil).
Place the pan back into the slow cooker and cook on low for about 4 hours.
I like to sprinkle hemp seeds, sunflower seeds and almond flakes on top when serving for added protein and healthy fats.
Serve with rice of your choice, I use jasmine but brown rice is best if you can tolerate it.
Roast cauliflower in spices, potato for added creaminess and the coriander oil drizzled through adds depth of flavour and contrast to the warm spices.
I’ll start off by saying this may not be suited for those with IBS or SIBO. Everyone is different though and it might come down to portion size; if I ate a huge bowl of this it might trigger symptoms in me so I have this as a starter to a meal, not a meal on its own. If you don’t have gut issues (lucky you) then no problem! It’s definitely suitable for those with endometriosis and can also be made vegan.
- 1 bunch of coriander, washed and torn
- 1/4 cup of extra virgin olive oil (I use garlic infused evoo)
- 1 litre of vegetable or chicken stock
- 1 head of cauliflower, chopped roughly into florets
- 2 white potatoes (I used dutch cream), chopped in quarters
- 1 tsp turmeric
- 1 tsp Ras el hanout*
- 2 tbsp light olive oil
- 1 clove of garlic, crushed
- 1/4 tsp sea salt
- 1/4 tsp pepper
* Ras el hanout is a spice mix which can be bought from delicatessens, markets or speciality grocers, it’s definitely worth investing in a jar to keep in your pantry.
Preheat the oven to a moderate heat, about 175 degrees celsius (fan forced).
Combine the turmeric and ras el hanout. Coat the cauliflower in the light olive oil and spices.
Place the cauliflower on a baking tray and bake for 25 minutes.
Add a little light olive oil to a pot and heat the stove top to a medium heat, add the potatoes, salt and pepper. Cook and continue turn the potatoes for about 2 minutes, add the cauliflower, garlic and stock. Bring to the boil then turn the heat down, cover and simmer for 30 minutes.
While the soup is cooking, make the coriander oil by combining the extra virgin olive oil and the coriander in a food processor until it reaches the desired consistency. I don’t process it much but it’s purely a personal choice.
When the soup is ready, allow to cool slightly then blend, ladle into bowls, then add some coriander oil to each bowl and serve.
I love a traditional Spanish omelette but I couldn’t help myself and decided I needed to pack some extra health benefits to the recipe.
I’ll often whip this up on a Sunday as an easy evening meal with a salad and will reserve leftover slices for lunches. Please note this recipe is low FODMAP as the garlic is just fried in oil and then discarded.
Kale gets a lot of attention for being a ‘superfood’ and yes it does have plenty of nutrients; being a cruciferous veg it has sulphur containing compounds called glucosinolates which are great for detoxification, it’s also high in iron, calcium, magnesium and folate amongst others. Kale isn’t the tastiest on its own though but when added to this creamy Spanish omelette it works a treat!
- 1 tbsp grated parmesan cheese (optional and stick to organic if you can)
- 1 white potato peeled and sliced thinly
- 3 tbsp light olive oil, 2 for frying the potato and 1 for frying the omelette
- 1 garlic clove (slightly squashed with a knife)
- 1 large handful of shredded kale leaves
- 6 free-range eggs whisked
- salt and pepper to taste (approx 1/4 tsp each)
Turn the oven on high.
Over a medium heat on the stove top, place a large frying pan and heat the oil and garlic clove and lightly fry the potato slices on both sides until cooked. Add the kale and saute gently for around 30 seconds. Allow the potato and kale to cool slightly.
Whisk the eggs, salt and pepper then combine the potato and kale to the egg mixture (discard the garlic).
Add the remaining oil to a medium sized frying pan and place over a medium heat on the stove top. Add the egg mixture then turn the heat down low and cover the pan with a lid. Cook for around 3 minutes then transfer the frying pan to the hot oven for about 5 minutes or until cooked (check every couple of minutes).
Serve immediately and enjoy with a salad or warm veggies.
Health and healing,