Viewing entries tagged
pancake

Protein Packed Peppermint Mocha Pancakes

Protein Packed Peppermint Mocha Pancakes

Get your morning off to a great and protein-packed start with these peppermint mocha pancakes. They're infused with the flavours of the holidays and they'll satisfy your sweet tooth without compromising your diet.

For this recipe, it's important to heat up your pan or skillet before you start anything else. That way, when you're finished mixing your pancake batter, your pan will be at the perfect temperature.

Protein-Packed S'mores Pancakes

Protein-Packed S'mores Pancakes

Love S'mores? Eat them as pancakes! This healthy recipe is packed with tons of protein. You'll be full and satisfied throughout your morning and you won't be undermining any of your hard work at the gym! Just in case you're tracking your macros, we've added that information at the bottom of our S'mores Pancakes recipe.

Vegan cherry chocolate pancakes

Vegan cherry chocolate pancakes

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Pancakes are one of my staple breakfasts.  They're super easy to make, they load you up with carbs, and they can be made with very little fat. There are a million different ways to modify (and eat) vegan pancakes. This particular vegan chocolate cherry pancake recipe was inspired by cherry chocolate muffins that my mum used to make for me when I was a kid. One day, I was thinking about new ways to spice up my pancakes. Because we had cherries at home (...and because I am a total chocolate addict), I decided to turn my mum's muffins into vegan cherry chocolate pancakes. But are these pancakes healthy? In my opinion, they are. They're vegan: no hormones are swimming around the milk that I used. Make sure that you look for low-fat vegan milk. I'd recommend oat milk and good-quality vegan dark chocolate. Fun fact: The best quality chocolate is often vegan, even though it isn't certified as such. When you eat cacao (raw dark chocolate), there isn't any need for milk in your chocolate!

Vegan cherry chocolate pancakes // The PumpUp Blog

Vegan cherry chocolate pancakes

  • 100g (or ¾ cup) whole wheat flour
  • 170 ml (or at least ½ cup) of the vegan milk of your choice
  • 20g (or about 2 tbsp) agave nectar
  • ½ tsp vanilla extract
  • a dash of cinnamon
  • 25g (or about 4 tbsp) chopped chocolate
  • About 15 chopped cherries (this is quite much you can use fewer if you want)
  • 1 Tbsp cocoa powder (optional)

Vegan cherry chocolate pancakes // The PumpUp Blog

Directions:

  1. Mix flour, milk, agave, vanilla, cinnamon, and optional cocoa powder in a bowl.
  2. Add in the chopped chocolate and mix again.
  3. Fold in chopped cherries and mix them in carefully.
  4. Heat a wide skillet for about two minutes on full power and then lower the heat to medium. My pan does not require the use of any oil but if your pan does, coat it lightly.
  5. Pour the pancake batter in the pan (1 tbsp per pancake) and flip them over when the batter begins to bubble and become firm at the top sides of the pancake.
  6. Repeat until all your batter has been used. Arrange your pancakes on a plate and top them whatever you desire. I used banana slices, melted vegan chocolate (told you, I'm an addict), chopped nuts and agave nectar.
  7. Enjoy!

Vegan cherry chocolate pancakes // The PumpUp Blog

Vegan cherry chocolate pancakes // The PumpUp Blog

These vegan cherry chocolate pancakes were created by PumpUp member @_lis. Find Lis on Instagram @vegan_lis, on Tumblr, and on Snapchat @lis-ssy

 

 

10 darn scrumptious healthy breakfasts for marvellous mornings

10 darn scrumptious healthy breakfasts for marvellous mornings

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Breakfast is a most egg-cellent meal. Films have been named after it. Guitar-carrying crooners shower it with praise, and for good reason: breakfast is a way of saying good morning to your body. Evidence suggests that healthy breakfasts can regulate your appetite and even improve cognitive function. In the wise words of Parks and Recreation's Ron Swanson, there has never been a sadness that can't be cured by breakfast food. Not a morning person? Short on time? Get your creative juices flowing and your razor-sharp juicers running. We're doing simple, scrumptious, and healthy breakfasts that you can scramble together in an instant. There has never been a sadness that can't be cured by breakfast food - Healthy breakfasts

Vegan raspberry nice cream

Raspberry nice cream // Healthy breakfasts from the PumpUp Blog

Recipe courtesy of PumpUp member @justy

  • 2 ripe frozen bananas
  • 10 raspberries
  • 1/2-1/4 cup of coconut milk

Pulse bananas and raspberries together. Add coconut milk gradually, blending until desired consistency is achieved.

Banana berry protein smoothie bowl

Banana berry protein smoothie bowl // Healthy breakfast recipes from the PumpUp Blog

Recipe courtesy of PumpUp member limitlesstyle

  • 1 ripe frozen banana
  • 6 large strawberries
  • 6 oz almond milk
  • 2 scoops whey protein

Blend all ingredients together until smooth and pour into a bowl. Top with coconut flakes, bee pollen, sunflower seeds, and goji berries.

Homemade granola

Homemade granola // Healthy breakfast recipes from the PumpUp Blog

Recipe courtesy of PumpUp member mjvspa

  • 140g (about 1 1/2 cups) oats
  • 25g (1/4 cup) almonds
  • 25g (1/4 cup) hazelnuts
  • 30g (1/3 cup) shredded coconut
  • 55g (1/4 cup) honey
  • 40g (1/4 cup) melted coconut oil
  • Dash of cinnamon

Preheat oven to 170C/325F.  Mix all ingredients together in a large bowl, and lay it out on a flat baking sheet lined with parchment paper. Bake for 20 minutes, shaking the pan and tossing the mixture with a spatula every 5 minutes or so. Cool the mixture slightly, then break it up into clusters.

Whole grain french toast

Whole grain french toast // Healthy breakfasts from the PumpUp Blog

Recipe courtesy of PumpUp member linel

  • 1/3 cup almond milk
  • 1 egg
  • Dash of cinnamon
  • 1/4-1/2 tsp honey
  • 3 thick slices of whole grain bread

Whisk together milk, egg, cinnamon, and honey until well blended. Pour mixture into a shallow, wide bowl. Heat up a large skillet and melt a bit of Earth Balance or unsalted butter. Soak bread in mixture, shake off excess liquid, then cook each side until browned. Serve with fresh fruit.

Puffed pancakes

Healthy puffed pancakes // Breakfast recipes from the PumpUp Blog

Recipe courtesy of PumpUp member bodysoulspiritfitness

  • 2 eggs
  • 1/2 cups of your choice of milk
  • 1/2 cups of your choice of flour(s)

Preheat oven to 425F. Whisk eggs together in a large bowl, then add milk until fully blended. Fold in the flour until just mixed.  Heat up in a hot cast iron pan until the bottom of the pancake develops a thin skin. Place pan in heated oven for 12 minutes.  Pancake should be puffed up and slightly browned. Top with fruit of your choice!

Fruity granola bowl

Fruity Granola Bowl // Healthy Breakfasts from the PumpUp Blog

Photo courtesy of PumpUp member gettingfitjourney

Layer bottom of the bowl with yogurt, then top with sliced fruits. Add granola as desired.

Miniature banana bites

10 healthy breakfast ideas - banana bites

Recipe courtesy of PumpUp member @thenewalexandra

  • 1 banana
  • A few tsps of the yogurt of your choice
  • Oats, granola, or nuts
  • Handful of blueberries

Cut banana into slices and add a dollop of yogurt to each. Top each 'bite' with slight amounts of toasted oats, cereal, homemade granola and one blueberry.

Superb superfood oat bowl

Superfood oat bowl // Healthy breakfasts and recipes from the PumpUp Blog

Recipe courtesy of PumpUp member mariajumps

  • 1/3 cup oats
  • 1/3 cup almond milk
  • 1/4 tsp chia seeds
  • 1/4 tsp ground flaxseeds
  • 1 tsp maca powder
  • 1 banana
  • Handful of museli
  • 3 strawberries
  • 5-8 blackberries
  • Handful of blueberries
  • 1 tsp natural peanut butter
  • 1 tsp honey
  • Handful of hemp hearts
  • Sprinkling of bee pollen

Mix oats, almond milk, chia seeds, and flaxseeds together in a medium bowl. Heat for one minute in the microwave, then mix in maca powder. Slice a banana and layer it on the oatmeal. Dust it with muesli and top with the fruit. Layer on the natural peanut butter, honey, hemp hearts, and bee pollen.

Cinnamon chia overnight oats

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Recipe courtesy of PumpUp member gillianmicah

Mix all ingredients listed above and pour into a mason jar. Chill overnight. Heat up in the morning if desired, or eat it as is.

Open-faced watermelon fruit bowl

Watermelon Fruit Bowl // Healthy Breakfast Recipes from the PumpUp Blog

Recipe courtesy of PumpUp member annamanda

  • 1 small watermelon
  • 1 tangerine
  • 1 cup of sliced pineapple

Slice watermelon in half. Trace and carve out a semi-circle shaped bowl from the watermelon. Cube the carved watermelon and place it back into the fruit bowl. Mix in tangerines and pineapple chunks.

10 healthy breakfast ideas // Recipes from the PumpUp Blog

Loved these 10 healthy breakfasts? Let us know how you make your healthy breakfast in the comments below! If you're participating in PumpUp's June Fitness Challenge, you'll earn 20 points for sharing a photo and the recipe of your breakfast.

Vegan Gluten Free Pancakes have never been more amazing

Vegan Gluten Free Pancakes have never been more amazing

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Sure, it might be National Donut Day (or any national 'dessert' day for that matter). Don't let your sweet tooth bring your down! When you're craving for something sweet, try to eat a healthier alternative with a similar texture. If you're craving creamy ice cream, make banana 'nice cream'.  If you're craving fluffy donuts, try some vegan gluten free pancakes! They're far easier to make than doughnuts, and they're far better for you.

Vegan Gluten Free Pancakes

Recipe by PumpUp member @haileycatherine

For the pancake batter

  • 1/3 cup cashew milk with 1 tsp lemon juice mixed in
  • 1/3 cup brown rice flour
  • 1/4 tsp baking soda
  • 1/2 tsp cream of tartar
  • 1/4 tsp cinnamon
  • 1/4 tsp Allspice
  • 1/2 mashed banana
  • Stevia
  • Handful vegan chocolate chips.

For the topping

  • 1/2 banana
  • Handful of vegan chocolate chips
  • Cocoa powder
  • Water
  • Tbsp chocolate pb2
In a small bowl, mix cashew milk with lemon juice and set a side. Whisk together flour, baking soda, cream of tartar, cinnamon, and allspice. Alternate between pouring in the milk mixture and mashed banana until just incorporated. Fold in the stevia and chocolate chips. Warm up a pan on low/medium heat and create pancakes, flipping once air bubbles form at the surface of the batter.
While pancakes are cooling slightly, chop the other half of the banana and set aside. Melt together a chocolate chips, cocoa powder, water, and chocolate PB2 to make a sauce.  Sandwich the bananas between pancakes and pour sauce on top.

Green Silver Dollar Banana Pancakes

Green Silver Dollar Banana Pancakes

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Hello my lovely PumpUp readers! I hope you’ve all survived this brutally cold winter! March in Canada means that winter is far from over but that doesn’t stop us from celebrating the ultimate March holiday, St. Patrick’s Day.

More often than not, the weather surprises us just for one day and we’re able to take the party to the streets. Typically followed by an epic snowstorm. Oh Canada!

But if drinking on the streets for St. Patty’s Day isn’t your thing, I’ve got the ultimate solution for you. Green Pancakes! They are gluten-free, sweetened with banana and green from everyone’s favorite leafy green, spinach!

Not only will you be able to stick to your health goals for St. Patrick’s Day, but you can also trick your friends into eating their greens too, without ever knowing!

So ditch the green beer and kick off your St. Patrick’s Day on the right foot with these Green Silver Dollar Banana Pancakes.

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-The Healthy Maven

For the full recipe check out The Healthy Maven

Make-Ahead Gluten Free Pancakes

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Can Pancake Day be all day, everyday? (In short, yes)

This post is part of a monthly series by Zoë Desborough. Follow Zoë on PumpUp ( @zoedesborough) and on her blog

In honor of Pancake Day, I’m sharing with you my foolproof pancake recipe so that you too can make delicious and healthy pancakes! This recipe is great, and very easy to double the batch so that you can make a ton of them then store them in the freezer for those lazy mornings, or the mornings that you’re running late!

I had someone tell me the other day that if I was eating healthy, I shouldn’t actually eat pancakes because they aren’t “clean”. Well I’ve got a secret that I’d like to share. What that person said is a big fat lie and I’ll tell you why. Eating clean doesn’t imply that you have to cut out anything and everything. It just means that you should limit or reduce your intake of processed foods and focus on healthier alternatives.

I work out for my mental health just as much as my physical health, so I can feel great about my body, no matter what shape or size it is. I eat very healthily, with my weekly treats (nachos on Thursday pub nights, and a few glasses of wine with my girlfriend). Otherwise, I eat all my veggies and fruits, and limit my intake of fish and chicken for ethical and personal reasons. Making pancakes from gluten free flour, coconut oil, soy milk and a bit of sugar doesn’t mean I don’t eat “clean” or that it’s a “cheat meal”. It only means that I love myself enough to to treat myself with foods that make me happy and that are good for me.

Your fitness journey should be a personal thing, and the goals you set yourself should be your own. Personal behaviour modification only takes place when you yourself actually want to make a change for yourself and not for someone else’s sake (sorry, I’m a Psychology major). If you love yourself enough to change your behaviours for healthier ones, make sure that the decisions you take are for your own good and not someone else’s happiness.

In honor of self-love and acceptance, I challenge you to make yourself a batch of these pancakes and caramelized apples this weekend, and tell yourself “I’m worth it”. Don’t feel guilty; feel happy and free to be eating something so delicious!

First off, really simple pancakes! You can easily double this recipe to make more pancakes and freeze them for when you want something a little sweeter throughout the week.

Ingredients: Gluten-Free Pancakes

  • 1 cup buttermilk (milk and 1 tbsp of lemon juice works perfectly well)
  • 1 cup of gluten free flour (rice flour works just as well)
  • 1 tbsp sugar
  • 1 tbsp melted butter or melted coconut oil
  • 1 tsp baking powder
  • 1/4 tsp baking soda
  • 1/8 tsp salt
  • 1 heaping tablespoon of plain yogurt
  • squirt of vanilla extract (if your yogurt is flavored, you can omit it)

Whisk all your ingredients together, but not too much so your pancakes don’t get tough, but enough so that most of the lumps are gone.

In a hot pan with a dab of coconut oil, cook your pancakes like you would any pancakes. If it’s your first time, your first pancake will be a flop, so don’t worry too much. Cook it until it starts bubbling and the edges are cooked, and then flip it over for another minute or two, until the inside is cooked. Gluten free and egg free pancakes don’t rise as much as “regular” pancakes, so expect them to be more like crêpes.

Now, for that extra bit of love, you’re going to want to top these bad boys with caramelized apples.

Ingredients :  Caramelized Apples 

  • 2 apples, thinly sliced (you can remove the peel if you want)
  • 2 tbsp unsalted butter
  • 1/2 cup brown sugar

You can use the same pan as the pancakes to make the apples once the pancakes are done. Melt your brown sugar and butter together for about 2 to 3 minutes. Add in your apples and caramelize them over high heat for about 5 minutes. Just watch out that you don’t get butter splatter on you, since that stuff burns.

There you have it! Serve your loved one pancakes topped with caramelized apples, a sprinkle of shredded unsweetened coconut, some fresh fruits and maple syrup, along with a nice coffee or latte!

Clean pancakes

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We’d eat these clean pancakes with fruit and raw cacao sauce all day, all night, no regrets, just pancakes.

What are you favorite ways to make healthy pancakes? Reblog and comment!