breakfast — Fitgirls

Crunchy Granola

Ingredients

2 tbspn vegetable oil
125ml sugar-free maple syrup
2 tbspn honey
1 tsp vanilla extract
300g rolled oats
50g sunflower seeds
4 tbspn sesame seeds
50g pumpkin seeds
100g flaked almonds
100g dried berries
50g coconut flakes or dessicated coconut

Directions
Heat oven to 150C. Mix the oil, maple syrup, honey and vanilla in a large bowl. Tip in all the remaining ingredients, except the dried fruit and coconut, and mix well.

Tip the granola onto two baking sheets and spread evenly. Bake for 15 mins, then mix in the coconut and dried fruit, and bake for 10-15 mins more. Remove and scrape onto a flat tray to cool. Serve with cold skim milk or low fat yogurt. The granola can be stored in an airtight container for up to a month.

Serves 15.

Nutritional Information: 229 cals, protein 6g, carbs 28g, fat 15g, sat fat 3g, fibre 3g

Buckwheat Protein Pancakes

Ingredients

130g buckwheat flour
35g wholemeal self-raising flour
30g scoop vanilla protein powder
1 & 1/2 tsp baking powder
2 tbsp raw demerara sugar
2 eggs, lightly beaten
250g low-fat milk
1 tsp vanilla essence
4 tbsp low-fat natural yoghurt
150g blueberries (thawed if frozen

Directions

Combine the flours, baking powder, protein powder and sugar in a mixing bowl. Make a well in the centre and pour in the eggs, buttermilk and vanilla essence and whisk until smooth. Add a little more milk if the pancake batter is too thick.

Heat a frying pan over medium heat and lightly spray with olive oil. Pour 60mL (2 fl oz / 1/4 cup) of the mixture into the pan and cook for 1-2 minutes each side, or until the pancake is golden and cooked. Repeat with the remaining mixture to make 8 pancakes in total.

Serve two pancakes per person. Top the pancakes with a spoonful of yogurt and some blueberries.

Serves 4.

Nutrition Info

Calories 280; Total Fat 5g; (Sat Fat 2g); Protein 19g; Carb 39g; Fibre 5g

Crunchy Granola

Buckwheat Protein Pancakes

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