Gluten-free Cake Batter Pancakes

My two favorite treats are cake and pancakes, and to combine them is just genius. I think cake is the perfect birthday breakfast and cake batter pancakes make any start to the day more special. Easy to make, decorate the pancakes with delicious vanilla protein glaze and sprinkles. Add some sparklers or cute candles to surprise a certain someone on their special day.

Cake Batter Pancakes

makes about 12 pancakes

Ingredients:

• 1 1/2 cups of vanilla whey protein powder
• 2/3 cups of gluten-free yellow cake mix
• 1 tablespoon of stevia
• 1 teaspoon baking powder
• pinch of salt
• 2 eggs
• 1 teaspoon vanilla extract
• 1.5 - 2 cups of unsweetened vanilla almond milk
• hundreds and thousands 

Method:

1. Combine flour, cake mix, baking powder, sugar and salt in a bowl and mix. 
2. Add 1 cup of milk, egg and vanilla extract and stir until smooth. Start with 1 cup of milk and add more if needed; you will want the mixture to be pancake mixture texture (not as thick as cake mix but not runny). Fold into the mixture a few tablespoons of sprinkles. 
3. Preheat a large fry pan to medium heat and spray with non-stick cooking oil. Pour batter in 1/4 cup measurements and let cook until bubbles form on top, about 2-3 minutes. Flip and cook for 1 minute more. 
4. Serve with vanilla sauce.

Glaze

• 1 cup of vanilla whey protein powder
• 3 tablespoons of almond milk (warmed)
• hundreds and thousands 

Mix milk and protein powder until smooth and runny. You may need to add a little more powder or water/milk to reach desired consistency. Drizzle on pancakes.

Source: www.sweeteats.com 

http://www.howsweeteats.com/2011/01/cake-batter-pancakes/

Sugarfree Protein Rocky Road

If you try one recipe from my blog, it has to be this one, especially if you love chocolate. This rocky road is so good, you will happily replace fat and sugar laden chocolate nibbles with this healthy alternative. Made with toasted raw peanuts, sugar-free marshmallows and unsweetened dried cranberries to complete the flavour jumble.

Apart from the special added ingredients, this recipe uses what most health nuts will have in their pantry. I found sugar-free marshmallows at the pharmacy, but you can also source them in speciality sweet shops and health food stores.

Sugar-free Protein Rocky Road

Ingredients:

• 4 scoops of protein powder in vanilla or chocolate (I used vegan Sunwarrior rice protein)
• 1/4 cup of softened coconut oil
• 2 tablespoons of unsweetened almond milk
• 2 tablespoons of cacao powder
• 2 tablespoon of Vitarium sugar free chocolate drinking mix
• 3 tablespoons of Natvia sweetener
• 2 packets of sugar free marshmallows (you can find these at health food stores or pharmacies)
• 1/4 cup of unsweetened dried cranberries
• 100 grams of raw shelled peanuts
• 2 pinches of Himalayan pink salt 
• 1 pinch of cinnamon

Method:

1. Spray a fry pan with coconut oil and toss in the raw peanuts. Add a pinch of Himalayan salt and a pinch of cinnamon and fry until toasted. Set aside.
2. Microwave the coconut oil for 20 seconds until melted. 
3. Transfer the coconut oil to a large mixing bowl and add in the stevia, chocolate drinking mix, cacao powder and a pinch of salt. Mix until the sugar crystals are dissolved.
4. Add in the protein powder, cranberries, and peanuts and mix together. Add in one packet of the marshmallows and stir to incorporate. 
5. Transfer the second packet of marshmallows to a small bowl and microwave on low heat until melted. Scoop out the melted marshmallows and stir into the chocolate mixture. The melted marshmallows help the mixture to stick together and add a delicious crunch when set.
6. Add the almond milk to help the ingredients stick together. You may need to add a touch more if the mixture seems a little dry. 
7. Spray a silicone loaf tin or silicone muffin tin with coconut oil. Transfer the mixture to the tin by either spreading it out into the loaf shape or placing a few tablespoons in each muffin hole.
8. Leave to set in the fridge or freezer.
9. Take out from the tin and slice or leave as muffin shapes. Store in a plastic sealed bag or container in the fridge or freezer.

*You could also add shredded coconut and change the peanuts to hazelnuts, walnuts or pecans. Mix the cranberries up to by swapping with sultanas or dried blueberries.

Berry Banana Smoothie

Berry Banana Smoothie

• 1/2 cup of coconut water
• 1/2 cup of mixed berries
• 1 small frozen banana
• 1/2 cup of ice
• 2 handfuls of baby spinach
• 1 tablespoon of chia seeds

Put all ingredients into the blender and mix until smooth.

The Skinny Sweets and Treats One Day Detox

If you have had an overly indulgent weekend, an important event coming up, or just simply want to kick start your healthy living, try this one-day-detox to look and feel your best.


7:00am

• Have a large glass of warm water with the juice of half a lemon.
• Your blood has the highest levels of toxins when you wake up in the morning and drinking water with lemon will help to flush these toxins out and dilute them.
• Take a milk thistle supplement which helps to energize your liver, your body's key detoxing organ.

8:00am

• Eat a healthy breakfast of traditional oats with almond milk, with some banana or blueberries for sweetness. Add some flaxseeds or LSA mix to help flush out your colon. If you soak the seeds overnight it will speed up your digestion, allowing you to see the results faster and this will be easier on your digestive system.

11:00am

• Snack on super foods, like raspberries which contain a powerful antioxidant ellagic acid. Try adding low-fat plain yoghurt and a handful of sunflower seeds for added energy.
• Take 10 minutes to practice calm breathing and muscle stretches to keep your stress hormones at bay throughout the day.

1:00pm

• When choosing a lunch option, avoid anything salty as this will cause water retention and slow down the elimination of toxins. A fresh salad is a great clean option. Look for lean meat and avoid any cheese or creamy dressings. 
• Take a 15 minute walk in your lunch break in the sun to soak up some much needed Vitamin D, which is commonly low in office workers. Vitamin D is essential to strong bones, muscles and overall good health. A short burst of sun can also boost your mood for the afternoon.

2:30pm

• Take time out for a herbal tea. One of my favorites is dandelion tea which cleanses both your liver and kidneys. This type of tea is also a natural diuretic, which will flush your body of toxins.

4:30pm

• Time for another superfood adventure, and why not try a shot of wheatgrass from your local juice bar! Wheatgrass is full on nutrients and detoxing chlorophyll. Many swear by its regenerating effects, which can be felt within minutes of downing the green shot.

5:30pm

• Go for a long brisk walk, using your arms to reinvigorate your body at the end of the day and stimulate blood flow. Avoid high intensity workouts that can stress the body while you are detoxing. Punishing workouts can release cortisol into the body, which is detrimental to the body's organs and encourages the storage of fat. 

7:00pm

• At dinner time, choose a clean and lean meal without heavy carbs or greasy fats. Steamed vegetables and grilled fish is an excellent option. Cooked quinoa is a great accompaniment to your meal, as it is protein packed and gluten-free. 

9:00pm

• Have a cup of peppermint tea to aid in digestion and hit the hay to get a restful night's sleep, which is crucial to overall health and mood. 

Roasted Spicy Cauliflower

Roasting vegetables is perfect for cooler months and really brings out the flavours of your veggies, especially when topped with delicious spices and fresh herbs. Cauliflower is one of my favorites and roasting the florets gives a creamy inside and a toasty crust. Simply lay out a baking tray with greased-proof paper and cut up a large cauliflower. Scatter the florets onto the tray and coat with coconut oil spray. Sprinkle with chill flakes, paprika, Himalayan sea salt and some finely chopped parsley. Bake in a moderately hot oven for 35 minutes, until cooked and crisp on top. Serve warm as a side or cool and add it into salads.

Gluten-free Banana French Toast - the healthy way

Sometimes poached eggs and toast jus't don't cut it for breakfast. Savoury breakfasts are not the only healthy option to start the day; you can create your own sweet treat in the morning without the guilt. This french toast for one is super easy to make, quick and so delicious. I served mine with a tablespoon of peanut butter for extra energy. Another yummy accompaniment is plain yoghurt mixed with a tablespoon of vanilla whey protein powder and chopped strawberries. Read on for the simple recipe.


Gluten-free Banana French Toast - the healthy way

Ingredients:

• 1 tablespoon of coconut oil
• 1 piece of gluten-free bread (thaw if it is frozen)
• 1 chopped banana
• 1 egg white
• 2 teaspoons of xylitol 
• 1/2 teaspoon of vanilla essence
• pinch of cinnamon
• 1 teaspoon of vanilla whey protein powder (you can skip this ingredient if you don't have it)

Method:

1. In a shallow bowl, whisk together the egg white, xylitol, vanilla, cinnamon and protein powder. 
2. Soak the piece of bread in the egg mixture, ensuring both sides are coated.
3. Heat the coconut oil in a non-stick fry pan until hot.
4. Place the bread into the hot oil and fry on one side for a few minutes on medium heat, before flipping over the cook the other side. When you flip the bread, add the banana into the pan in the remaining coconut oil to brown.
5. When finished, served the french toast with caramelized banana on top.

To Juice or Blend?

Juicing and blending fruits, vegetables and superfood additions are excellent methods for consuming lots of vitamins and minerals in one quick go. Each method has its merits, with neither one or the other necessarily better.

Juicing is fabulous for packing goodness into one glass by extracting all the vitamins and minerals from your vegetables and fruit and compacting it into a drink. Vegetables are ideal to juice because they are low in sugar yet full of health benefits. To sweeten your juice, add a small amount of fruit like a handful of strawberries, a green apple or a few slices of pineapple.

Blending on the other hand, incorporates all the fibre from the fruits and vegetables to make a rich smoothie. Smoothies let you imagination run wild with combinations and ingredients, such as nut butters, health powders, protein powders, chia seeds and bee pollen. Frozen bananas will also make smoothies extra creamy and sweet.

Here are some of my favorite juice and smoothies recipes:

My Sweet Beet Juice

This juice is colorful and deliciously sweet.

Ingredients:
1 beetroot
2 carrots (either purple or orange)
3 stalks of celery
1/4 cup of coconut water
handful of ice cubes

Preparation:
On high speed, filter in the beetroot, carrot and celery to juice. Pour the coconut water into the juice and mix. Put into a glass and top with ice cubes. 

Body+soul Green Renewal Juice

This is an enzyme-rich green juice. It's great for providing energy, detoxifying and alkalising your body.

Ingredients:
1 bunch English spinach
1 handful mint
1 handful parsley
1 tablespoon lemon juice
1 Lebanese (short) cucumber, cut in half lengthways
A few lettuce leaves
4 celery stalks
2–3 cm (3/4–11/4 inch) knob of fresh ginger, peeled
6 ice cubes

Preparation:
With the motor running, feed all the ingredients except the ice cubes into a juicer one at a time. Pour into a drinking glass, add the ice cubes and sip slowly to enjoy its benefits.


The Wellness Warrior Green Smoothie


Ingredients:
3 stalks of kale (discard the tough stalk and use the leaves)
3 leaves of Cos lettuce
1 cup coconut water
1 small frozen banana
A small handful of goji berries or blueberries
1 tsp hemp seeds
1 tsp chia seeds
1 tsp bee pollen
1 tsp maca powder
1 tsp spirulina

Preparation:
Add all ingredients to a blender and blitz until smooth. Use a high speed blender, such as a Vitamix for best results.