Healthy easy Gluten Free High Protein Banana Chocolate Pancakes and Cupcakes

Despite the long title of this post but this is really the most easiest and healthiest recipe! great for post workout snacks ! It fills me up after my workout!
Sunday food haul I bought psyllium husk. I found its great for relief constipation and work well as  thickener(egg replacement) in my baked goods.
sugar free, low carbs, gluten free and high protein, Who can resist?
*single serving

Ingredients :
1 ripe banana
1 tablespoon of cocoa powder
3 egg whites
1 tsp psyllum husk
1/2 tsp baking powder
pinch of salt

Steps :
1. Blend everything well in a blender and let it rest for 5 minutes.
2. Cook on a medium heat, flip when the edges are cooked.
3. Cook for another 2 minutes and serve!

For Cupcakes :
1. Pour the batter into a silicon cupcake liner and bake for 10 minutes at 180 degree C until it's puff and cooked.

Pancakes 

Cupcakes !

you can add in your favourite protein powder too!

Ultimate Clean and Easy Healthy Red Velvet Pancakes

This is another version of my previous post. This couldn't be an healthier and clean. Just egg whites, oats and beetroot. Surprise?
Beetroot is naturally sweet so i did not add any additional sugar into it. You can add in stevia or any sweetener to tatse if you have a sweet tooth. :)

Ingredients :
1 steamed beetroot
3 egg whites
1 cup of oats
1 tsp of baking powder
sweetener ( i omitted )

Steps :
1. Blend everything until very smooth.
2. Let the batter rest for 10 minutes before cooking them.
3. Heat up a non-stick frying pan or spray cooking oil on the normal frying pan and cook on medium high heat .
4. Flip when bubbles formed.
5. Cook the other side for 2-3 minutes and serve!

Enjoy!

:)

Healthy Okonomiyaki ( High Protein Low Carb )

Saturday afternoon just after my Fitness Blender HIIT and Strength Workout I was feeling super hungry. I checked my fridge and fortunately I still left a bowl of egg whites and some leftover Valentine's day roasted turkey and some salad mix. Something crossed my mind and I decided to make this as my post-workout lunch. It turned out super tasty and I never thought of it will be this good!

Ingredients :

5 egg whites
1/2 cup of oats
1 cup of shredded cabbage
1 medium size carrot ( shredded )
1/2 cup of protein (cooked ) eg. chicken breast, shrimp, tuna, crab meat etc
A handful of Bonito flakes
Salt and Pepper ( to taste )

Steps :

1. In a blender, blend the oats and egg whites until it forms a white batter. Reserve few tablespoon of the egg white mixture for later use.
2. Add in all the ingredients except bonito flakes and stir well.
3. Heat up a non stick frying pan and pour the mixture and cook on medium high heat.
4. When the bottom is cooked and the edges are firmed, sprinkle the top with bonito flakes and pour the leftover egg white mixture and flip.
5. Cook for extra 2-3 minutes and serve.
6. Top with extra bonito flakes and mayonnaise (if desired )

Valentine's Day Apple Roses

Ingredients:

1 Pastry Sheet 

3 Apples 

5 Tbsp Sugar

2 tsp Cinnamon

1 pinch Nutmeg

1 tsp Lemon Zest

4 cups Water

3 Tbsp  sugar

2 Tbsp lemon juice

Powdered Sugar for dusting (optional)

parchment paper

Steps :

1. Wash and core the apples. Slice in very thin slices, slightly smaller than 1/8 inch.  Place the sliced apples in a saucepan along with the 4 cups water, 3 tablespoons sugar and 2 tablespoons lemon juice. Bring to a boil and let simmer for 2 minutes, or until the apple slices soften and can easily bend. 

2.Strain the apples and let cool in the colander.  Line a plate with paper towels and nicely arrange the apple slices so that they can dry and cool completely. 

3. While the apples are cooling, mix the 5 tablespoons of sugar with the cinnamon, nutmeg and lemon zest.  Prepare you work surface by lightly sprinkling it with some flour (or just use a silicone mat) and roll out the pastry sheet.  Using a pastry (or pizza) cutter, cut long strips approximately 1/2 inch wide.  Spread the cinnamon mixture over the dough and slightly press it down. 

4. By this time your apples should be cool and almost dry.  Take a few slices and place them on the first strip of pastry dough, overlapping them so they do not fall out and will create a rose-like design (petals) once completed.  Now start rolling, making sure it is fairly tightly rolled.  Place on a baking sheet covered with parchment paper.

5. Repeat until you have create all of the Apple Roses.

6. Bake at 425˚F for 25 minutes, or until nicely golden.

Red Velvet Pancakes

It's Valentine's day! I was up early because i was so excited to make this. Few days ago I stumbled across chocolatecoveredkatie's and blogilates's blog and both of them posted about Secretly Healthy Red Velvet Cupcake and Healthy Red Velvet Cupcakes and Pancakes for Valentine's day recipe. I was inspired by both of this recipe and created my version of Red Velvet Pancakes. I shared it with my family members and everyone was pleased with the gorgeous velvet red colour and of course the taste!

In case you didn't realize today is also the valentine's day from the Chinese! It's called 'Chap Goh Mei'. It means the last day of the Chinese New Year. Awesome!

*It's a single serving recipe*

*vegan*

Ingredients :

4 Tbsp  flour

2 Tbsp cocoa powder

2 Tbsp sugar

1/2 tsp baking powder

1/8 tsp salt

1 tsp of vanilla extract

pinch of both cinnamon and nutmeg (optional )

1/4 cup of milk

1 steamed beetroot (small)

Steps:

1. Mix all the dry ingredients together in a bowl.

2. Blitz the steamed beet, vanilla and milk until smooth.

3. Add the beetroot mixture to the dry.

4. Mix well just until moistened. Do not over mix.

5. Heat up your skillet and cook the pancakes.

6. Flip it when it forms bubbles on top and the edges are starting to cook.

7. Top it with yogurt or cream and serve with a touch of honey or chocolate with your loved ones. 

*or eat them up all by yourself! ;D*

Good Luck!

Healthier Carrot Cake (super moist )

You can enjoy this without that much of guilt. At least i shaved about 1,000  calories and 89 grams of total fat. Yet, it's delicious: Creamy butter and smooth buttermilk create a perfectly moist, tender texture. Earthy brown sugar brings out the warm cinnamon spices.

OLD WAY
1,460 calories per slice
99 grams total fat
28 grams saturated fat
24 tablespoons of oil for moisture
Frosted with one stick of butter and a pound of cream cheese
Pecan extravaganza

MY WAY

250 calories per slice
7.0 grams total fat
3.0 grams saturated fat
6 tablespoons butter and a rich splash of buttermilk(or yogurt)
Frosted with  greek yogurt and honey
A perfectly toasted sprinkle walnut

Some time back, carrot cake became the poster child for a healthy-sounding food that is actually a fat and calorie disaster.

Ingredients

Cake:
2 1/4 cups all-purpose flour
2 teaspoons baking powder
1 1/2 teaspoons ground cinnamon
1/4 teaspoon salt
2 cups grated carrot 
1 1/2 cup packed brown sugar
6 tablespoons butter, softened 
3 large eggs 
1 teaspoon vanilla extract
1/2 cup low-fat greek or normal yogurt

Frosting:
1 1/2 cup greek yogurt
1/2 teaspoon vanilla extract
2 Tbsp honey
1/4 cup chopped walnut or pecan , toasted 


Preparation

1. Preheat oven to 180°C.
2. To prepare cake, combine flour,  baking powder, ground cinnamon, and 1/4 teaspoon salt in a medium bowl, stirring with a whisk. Add grated carrot, tossing to combine.
3. Place brown sugar, and 6 tablespoons butter in a large bowl. Beat with a mixer at medium speed until combined. Add eggs, 1 at a time, beating well after each addition. Stir in 1 teaspoon vanilla. Add flour mixture and yogurt alternately to sugar mixture, beginning and ending with flour mixture. Spread batter into a lined metal baking pan.  Bake at 180°C for 30 minutes or until a wooden pick inserted in center comes out clean. Cool cake completely on a wire rack.

4. To prepare frosting, mix the Greek yogurt and honey until well combined. 
    Frost the cake and sprinkle with toasted walnut or pecan and you're done!

couldn't resist!

moist and fluffy! thanks to the yogurt which make it so moist :)

Easy Healthy Granola (food gift)

It was inspired by SortedFood holiday food gift and bananasundae from sorted food too.

I used a old jam jar and some strings to decorate this. 

I did modify the recipe by adding in apricots, raisins, nuts and even cooked quinoa!

You can even left the nuts and seeds whole or just chop up a little. I prefer whole anyway ;)

Since Christmas is coming, i added a heaping teaspoon of cinnamon and nutmeg to make it more festive!

 

The main ingredients are :

1 cup of combination Rolled oats and porridge oats ( or just one type of oats ) 

1/4-1/3 cup of honey ( just until everything is combined and sticks together forming lumps )

optional (you name it ) :

walnuts

almonds

cashews

pistachio 

mixed peel

raisins

apricots

coconut flakes

etc...

steps :

preheat your oven at 150'c. Line baking sheets with parchment paper.

1.  combine everything in a large bowl can mix until just moistened and crumbly except for dried fruits.

2.  pour on a lined baking sheets and bake for 15 minutes and toss them periodically to avoid burning. Honey does get burn easily.

3.  let cool and toss with diced dried fruits. Serve!

Specially made for my best friend ;)

Very Merry