Stack 'em up: Make every day Pancake Day!

Of all the foods, pancakes may not be the first thing that springs to the nutritiously conscious mind. But they deliver a blend of slow-release carbs and protein, which means active people should consider them more than a one-Tuesday-a-year treat. Especially if garnished with some nutritionally-savvy preparation tweaks below.

Pancakes go way back. In fact the word originates from an ancient Greek flat cake called plakous. Different cultures have different takes; the typical French paper-thin crispy crepes; Russian blinis, Americans thick and fluffy. All around the world athletes have reclaimed the traditional comfort food as an approved option to really "hit the spot" post workout.

So are you flippin' ready? Here is a super-charged lower carb and high protein option on the original...

• Heat a large non-stick fan over a low heat.
• Mix a cup of Oats, half a cup of Protein powder (optional), 1 tablespoon sugar, or sweetener, a pinch of salt, 1/2 teaspoon of baking powder and a pinch bicarbonate of soda in a mixing bowl.
• Whisk an Egg (or 2 egg whites), 3/4 cup of milk (almond or skimmed milk), and splash of vanilla extract.
• Pour the wet ingredients into the dry ingredients and continue to whisk until fully combined.
• Turn the heat up to medium and brush the pain with oil (I use coconut oil). When the oil starts to spread or spider, pour in the batter in small circles. 
• When the pancake bottoms are golden brown and the tops start to bubble (usually 2 - 3 mins) flip the pancakes over...and catch! then cook until golden brown. Repeat, brushing the pan with a little oil each time, until you are out of batter and it's time to get creative with your toppings!

(all of the above are general guidelines and I use a cup just for ease; the recipe is versatile and can be easily modified easily so a great one for having a play with)

Top of the toppings:

Honey is good for those with a sweet tooth and delivers vitamin C and immunity-boosting antioxidants

Lemon Juice contains vitamin B and C plus flavanoid antioxidants and always goes well with a little sugar or sweetener.

Blueberries or any fresh fruit is a good addition but these are a popular superfood (in the picture below I used strawberries and cream protein powder and added fresh blueberries to the mixture).

Peanut Butter is packed full of protein and amino acids needed for muscle repair.

Banana is a popular choice and aids recovery with fast release of energy. 

Cinnamon and nutmeg or other sweet spices are said to reduce inflammation.

For savoury options low fat cheese and spinach provide a good dose of Vitamin K for bone health.

Figs, pears and walnuts pack in the fibre and a few spoons of protein-rich Greek yoghurt top this off.

Jalapeños, guacamole and chilli flakes raise the metabolism and avocado contains good fats that lower the naughty cholesterol.

Live healthy, Love Life x

Spotlight on Greece: Easy peasy and quick as Tzatziki

Having visited Greece a number of times I always come home determined to mix up my mid week meals with moussaka and more. However time isn't always on my side so I've found 3 ways to create a Taverna in your kitchen with Grease lightning speed (and hopefully without the plate smashing)

1. Tasty Tzatziki

If you don't know what Tzatziki is, it is a Greek appetiser usually served cold and a great accompaniment to pitta and crudites. (If you don't think you've had Tzatziki but have vague recollections of doner kebabs during student days, the Tzatziki and salad were the only redeeming features of the ever-popular student staple.)

• Strain 8 oz fat free yoghurt to remove as much liquid as possible. Set aside.

• Scoop the seeds out a small cucumber with a small spoon. Put the cucumber in a blender or grate and sprinkle with a little salt (this helps release the liquid). You may want to use the back of a spoon to help squeeze out any excess liquid.

• Combine cucumber and yoghurt, adding some salt, pepper, garlic, lemon juice, dill, chives and refrigerate for a few hours before serving.
  

2. Heroic Houmous

Some people like to use some yoghurt in this recipe for a more creamy consistency. If so add a few tablespoons when you blend.   

• Combine a tin of chickpeas with a drop of olive oil, 1 tbsp of lemon juice, salt and pepper, a few cloves of garlic and 1/2 tsp of paprika.

• Blend using a hand blender until smooth or leave chunky according to preference.

• Add some parsley (and perhaps an olive) to serve. If there's any left over save as a great snack when hunger strikes next day.

3. Super Souvlaki

These are simply a type of healthy kebab. I make mine with Chicken but they are also delicious with pork fillet, lamb or beef steak, or meatier fish like monkfish. For vegetarian options try using cubes of halloumi.

• Put the meat in a freezer bag with a little oil, lemon juice, herbs and spice and seal. Toss to coat. Marinate in the fridge for 1 - 2 hours. 

• Pre-heat the grill or fire up the BBQ for an authentic Greek feel. Thread the chicken and some diced vegetables such as aubergine, onion, courgette and pepper onto skewers. 

• Grill for 10 - 12 mins, turning often, until the chicken is cooked through. 

• Serve 2 kebabs each along with tzatziki, houmous and celeriac or sweet potato wedges. (recipe to follow)

Live Healthy, Love Life x

Funspiration: Trim and Toned

Lacing up for a run or getting into the gym takes a bit more effort than simply cutting down on your food, but the trade-off can be well worth it. Apparently people who lose weight through dieting alone, lose 65% of this through through body fat (hurrah!) with the remaining 35% coming from lean body mass (ahhhhhh). If you exercise as well then you can expect to keep hold of far more of that precious lean muscle while shifting the same amount of blubber, muffin tops, bingo wings etc.

Result: a more toned torso, a stronger, faster metabolism, and a better stamina to take on the day plus a general feel good factor post-workout. (as well as a great excuse to try a few recipes for rewarding yourself)

Putting it into practice: Researchers say that moderate changes are key to striking the right balance; so a 20% cut in calories plus 20 mins of exercise a day hits the sweet spot.

Ideas to get started: Power walking is a great way to start and get you up to running at intervals after just a few weeks, Pilates, Yoga, Swimming, Cycling, are all ways to incorporate easy exercise into your routine. Fun with friends or a partner is great and if you are interested in a short blast of toning try the 7- minute workout.

More exercises and reviews of exercises to come (from Power plates to Hell Runner we're throwing ourselves into it)

Live Healthy, Love Life x