Pancake Perfection

By Samantha Yardley

Looking for the perfect pancake day pick-me-up? These flipping good offerings from F45 Training won’t fall flat with these amazing pancake recipes.

CHOCOLATE PROTEIN PANCAKES 

30 MINUTES

SERVES: 2

385 CALORIES

INGREDIENTS

1 free-range egg

2 fl oz egg whites

2oz chocolate whey protein powder

1.5oz almond flour

½ tsp stevia

1 tsp baking soda

1 tsp extra virgin coconut oil

1oz Greek yogurt

2 tsp cacao nibs

0.5oz crushed peanuts

METHOD

• Crack the egg in a bowl and mix in the egg whites. Whisk vigorously
• In a separate bowl, combine the protein powder, almond flour, stevia and baking soda
• Pour in the egg mixture and mix well until all the ingredients are combined
• Heat coconut oil in a skillet over medium temperature and pour ¼ cup of the mixture into the pan at a time. Cook until bubbles appear in the mixture. Flip the pancake over and continue cooking for a further 2 minutes with a lid on (note: the texture in the center of the pancake will be soft and moist)
• Repeat this process until all the batter has been used
• Top with yogurt, crushed peanuts and 1 teaspoon of cacao nibs.

NUTRITION

Serving size: 135g

Calories: 385 kcal

Protein: 35.1g

Fat: 24.2g, saturated: 6.4g

Carbohydrate: 6.3g, sugars – 5.4g

Sodium: 163mg

COCONUT AND GOJI BERRY SWEET POTATO PANCAKES 

30 MINUTES

SERVES: 2 

350 CALORIES

INGREDIENTS

9oz sweet potato, chopped

1 free-range egg

1.5oz quinoa flour

1 tsp extra virgin coconut oil

3.5 fl oz unsweetened almond milk

1 tsp cinnamon

1 tsp baking powder

2.5oz coconut yogurt (unsweetened)

1oz dried goji berries

0.5oz walnuts

METHOD

• Fill a saucepan with water over medium heat and bring to a boil. Add the sweet potato to the saucepan and cook for 15-20 minutes or until the sweet potato is soft.
• Drain the water from the saucepan and transfer the sweet potato to a bowl
• Mix in the almond milk, cinnamon, baking powder, and quinoa flour
• Crack the egg into a bowl and whisk vigorously. Pour into the bowl of sweet potato and blend the ingredients using a hand mixer
• Heat coconut oil in a skillet over medium temperature and pour the pancake batter into the pan in circles. (Tip: for the pancakes to cook in the center, make small thin pancakes). Cook for a few minutes or until bubbles begin to appear
• Flip the pancake over and continue cooking for 3-4 minutes. Transfer the pancakes to a plate. Continue this process until all the batter has been used
• Serve with coconut yogurt, dried goji berries, and walnuts.

NUTRITION

Serving size: 251g

Calories: 350 kcal

Protein: 11.5g

Fat: 15.6g, saturated: 6.8g

Carbohydrate: 39.2g, sugars: 12.5g

Sodium: 98mg

GREEN PEA BUCKWHEAT PANCAKES

30 MINUTES

SERVES: 2

347 CALORIES

INGREDIENTS

4oz frozen green peas, thawed

1.5oz buckwheat flour

1 free-range egg

3.5 fl oz unsweetened almond milk

3 tsp rice malt syrup

2 tsp extra virgin olive oil

1/3 tsp stevia granules

17 fl oz water

Tsp cacao powder

3 tsp extra virgin coconut oil

1.5 oz strawberries, halved

METHOD

Makes 6 pancakes

• Bring water to boil in a saucepan over medium heat and boil the peas for 8 minutes or until soft. Drain the water and transfer the peas to a food processor.
• Add the buckwheat flour, almond milk, and half the stevia and rice malt syrup to the food processor.
• Crack in the eggs and blend until the mixture is combined
• Heat olive oil in a skillet over medium heat and pour in ¼ cup of the mixture. Cook for 1-2 minutes or until bubbles begin to appear
• Flip the pancake over and continue cooking for 1-2 minutes. Repeat this process until all the mixture has been used
• To make the chocolate sauce, combine the cacao powder, coconut oil, and the remaining rice malt syrup and stevia in a small bowl. Mix until well combined
• Divide into two serves and top with chocolate sauce and strawberries.

NUTRITION

Serving size: 217g

Calories: 347 kcal

Protein: 11.3g

Fat: 16.6g, saturated: 8.1g

Carbohydrate: 34.9g, sugars: 14.4g

Sodium: 132mg

Hope you enjoy your perfect pancakes! As far as epic dessert collaborations go, you don’t get much more heaven-scent than this brownie and cookie fusion: ROSS EDGLEY’S PROTEIN BROOKIES