I have recently started to up my game in the gym so I thought it was about time I started to match my effort in the kitchen as well. Until about a month ago I most of my calories came from carbs, normally 60-80%, so in an effort to begin to build more muscle I have decided to change up my diet and reduce this down to 40-60% with the rest of my calories coming from protein and fat. I haven’t set specific targets yet for each of these as I want to listen to my body and find out what gives me the most energy and keeps my body feeling good. I change the toppings around quite a bit but my current favourite (see pictures) is blueberries and coconut, but I also recommend strawberries, Coyo, and Maple Syrup.
This recipe should make about 4 large pancakes, personally that is enough for just me but depending on your appetite could serve 2 people.
-1/2 cup oats
-1/4 cup buckwheat flour (you can use normal flour but it contains less protein)
– 1 medium to large banana
-1/2-1cup plant milk (I use almond but any plant based milk will be fine)
-1-2 tablespoons plain soy protein power (I use the Pulsin brand)
-1/2 cup blueberries
-1 tablespoon shredded coconut
How to make it:
– For the pancakes, you will need to preheat a non stick pan to a medium to high heat.
-Then blend all of the ingredients in a blender until smooth, it should be a relatively thick consistency, so add the milk slowly to prevent it from being to thin.
-Once the pan is hot pour the mix gradually into the pan until there is enough to make the size desired. You can use a small amount of oil, or cooking spray to ensure the pancakes don’t stick.
– For the toppings, I just put the blueberries with a little water in a pan for about 5 mins to reduce down bit and get soft before pouring them over the pancakes. Then I just sprinkle the shredded coconut over the top and dig in.
The macros are approximately: Carbs: 55g, Fat: 5g, Protein: 20g, but this will change depending on your ingredients as things like protein powder vary in their macros etc.