This is my recipe that I use for protein pancakes which I eat on a cheat day or when I want to eat Nutella guilt free after an intense workout. It’s not the healthiest thing and neither is it the tastiest variation of it, but something I do enjoy guilt-free.
Gather all the dry ingredients mentioned below. Strain them through a big strainer into a bowl and make sure there are no lumps.
I use Dymatize ISO100 (chocolate flavoured) and its sweeter and tastier than most other whey supplements I’ve consumed. Whey by Quest Protein is also great for cooking.
Depending on the taste/sweetness of your protein supplement and in case you plan to skip adding a banana due to it’s flavour you will probably need to add a little more sugar than in this recipe (a ripe banana adds a lot of sweetness to the pancakes).
Then gather all the dry and wet ingredients in a big bowl. Mix everything together with a hand beater thoroughly to get rid of all the lumps until it’s a smooth batter with dropping consistency.
Spray some butter/coconut oil on the over a non-stick pan, and then put some batter and cook both sides like you normally would.
1 Cup Wheat Flour (Can use all purpose flour, but I try to avoid it since whole wheat flour is richer in nutrition and better for digestion). 1 1/2 Tbsp Drinking Chocolate (according to taste actually) 1 1/2 Tbsp Powdered Sugar (You can skip this. I personally add a banana for sweetness) 1 Tbsp Eno or Baking Powder 1 Scoop Chocolate Flavoured Protein Powder (I use Dymatize ISO100)
2 Tbsp curd 3/4th to 1 cup Milk 1 Mashed Banana 1 Tbsp Virgin Coconut Oil
Ps. You can also use vanilla essence along with vanilla flavoured protein powder as a substitute to the drinking chocolate and chocolate protein. You can also add half a tablespoon of salt and cinnamon if you choose to.
You can add toppings of your choice. You could add tiny chunks of chocolate chips or dried fruits into the pancakes while they’re cooking or some Nutella and Hershey’s Chocolate Syrup and similar toppings as earlier after the pancake has cooked too.
This Cauliflower Pizza Crust recipe is a healthy veggie-packed option that is naturally gluten-free and grain-free. It is perfect for people who still want to eat their pizza, while following a low-carb or food combining diet.
Note : Scroll down to the bottom of the page for ingredients and specific instructions.
How to Make A Cauliflower Pizza
Making a cauliflower pizza is straight-forward, but a little labor intensive. If you start with fresh cauliflower, you’ll need to steam it until tender. (You can skip this step by using frozen cauliflower– read further down in this post for more info). Then, you’ll pulse it in a food processor until it’s rice-like in texture.
(You can save even more time by purchasing pre-riced cauliflower, either fresh or frozen.)
The Secret to a Non-Soggy Crust
Once your cauliflower is tender and “riced” you’ll need to squeeze out the moisture that cauliflower naturally contains. This is the secret to getting a dry crust that you can pick up with your hands. (I use a simple thin handkerchief).
Once the cauliflower “rice” is very dry, you mix it with an egg or flax egg (if you’re vegetarian), soft goat cheese (which gives the crust a better texture than using shredded cheese), and some Italian seasonings.
If you don’t have goat cheese on hand, you can try mozzarella, cheddar, or even cream cheese with similar results. The texture is the driest with the soft goat cheese, though.
The crust won’t be like anything else you’ve worked with before – you spread it with a spatula, and use your hands to press and shape the dough.
Bake until the crust is dry and golden, then flip it and bake longer until the other side isn’t soggy. I use the parchment paper to make the flipping process easier.
(You don’t need a second piece of parchment paper after you flip it– the baked crust won’t stick to the pan after it’s been flipped.)
Cauliflower Pizza Toppings
One last thing to keep in mind when making a cauliflower pizza crust is that you should try to keep the sauces minimal so that it doesn’t re-hydrate the crust and make it soggy and the same goes for the cheese. (Remember, there’s already some cheese baked into the crust, too!)
How to Freeze Cauliflower Pizza Crust
Because making a cauliflower pizza crust can be a bit labor-intensive, I like to double the recipe and make two large crusts (or 4 smaller crusts for individual pizzas) and freeze the extras for an easy future meal.
I’ve found that this works best by baking the crusts, and then freezing them in an airtight container. That way, when you’re ready to make a pizza, you can simply place the frozen crust on a pizza sheet and bake it at 400ºF just until it’s heated through, about 10 minutes.
Then add your toppings and bake for 5-10 minutes more, until the cheese is bubbling.
2 pounds cauliflower florets , riced
1 egg , beaten (or a Flax Egg)
1/3 cup soft goat cheese (chevre)
1 teaspoon dried oregano pinch of salt
Pinch of salt
1. Preheat the oven to 400oF. If using fresh cauliflower, fill a large pot over medium heat with an inch of water. Fit a steamer basket into the pot, then pour the raw cauliflower into the steamer basket. Bring the water to a boil and cover the pot, steaming the cauliflower until it is very tender and can be pierced with a fork.
2. If using frozen cauliflower, be sure to thaw it completely before getting started, then continue with the following steps.
3. Pour the completely thawed, or freshly steamed, cauliflower into a large food processor fitted with an “S” blade. (You may have to do this in batches if you have a smaller food processor.) Process until a rice-like texture is created. If you bought frozen riced cauliflower, you can skip this step and proceed to the next one.
4. Transfer the “rice” to a clean, thin dishtowel. Wrap up the steamed rice in the dishtowel, twist it up, then SQUEEZE all the excess moisture out! (Be careful if your cauliflower is still hot– you may want to let it cool before handling.) A lot of extra liquid will be released, which will leave you with a nice and dry pizza crust.
5. In a large bowl, mix up the squeezed-out rice, egg, goat cheese, and spices. (Don’t be afraid to use your hands! You want it very well mixed.) It won’t be like any pizza dough you’ve ever worked with, but don’t worry– it’ll hold together!
6. Press the dough out onto a baking sheet lined with parchment paper. (It’s important that it’s lined with parchment paper, or it will stick.) Keep the dough about 1/4″ to 1/2″ thick, and make the edges a little higher for a “crust” effect, if you like.
7. Bake for 30-35 minutes at 400F, until dry and golden. Use the parchment paper to flip the crust over, and bake again until the other side is nice and dry, about 10 to 15 more minutes.
8. Add your favorite pizza toppings to the crust, such as sauce and cheese, then return the pizza to the 400F oven. Bake an additional 5-10 minutes, just until the cheese is hot and bubbly. Slice and serve warm.
Everyone loves ice cream, if you don’t this recipe will make you change your mind…
PREP TIME – 2 Hours
COOK TIME – 2-5 mins
SERVES – 3-4
3 Large Ripe Bananas
1 Tsp Instant Coffee
1 Tsp Cocoa Powder (Unsweetened)
1 Tbsp Coconut Milk
1. Peel and chop the bananas (similar size).
2. Store in an airtight container or a plastic bag and put them in the freezer for at least 3 hours (until the bananas are solid). Ideally overnight would be best, if you can’t wait that long then until the bananas are solid.
3. Put the frozen bananas into a blender and blend until you get a thick ice cream like consistency. Add Coffee and Cocoa Powder and Blend again.
4. Add Coconut Milk and blend one last time again.
5. Have immediately from the blender or freeze again for a few hours and enjoy a scoop or two or the entire tub.
Notes: Technically you would not need extra sugar but you could add 2 Tablespoon of Honey if you like. You can add Chocolate Chips or Sliced Almonds or dried fruits or fresh fruits too.
Ta-da Enjoy this Ice-cream! 😀
Below are a few photographs showing you how the process looks in bits and pieces
Bananas out of the freezer after they settle in the grinder for about 5-10mins.
A little crumbly banana mix, add the Instant coffee (whichever flavour you have, we went ahead with Double Chocolate Coffee)
And there you go, a jar full of Ice cream, a tub full of Healthy Joy 😀
Sugar is a sneaky little ingredient that’s in a considerable amount of foods in many forms. Despite its delicious and innocent taste, sugar has addictive properties and is linked to a variety of preventable health conditions. Although it’s easy to label all sugar as “bad”, there are types that, when eaten in moderation, may have nutritional benefits.
Types of Sugars
Sugar is a type of carbohydrate found in both food and beverages. Once eaten, sugar is broken down into glucose which is ultimately used for energy. Let’s break it down some more with the most common types & examples:
These are naturally occurring in foods (i.e. not added). Carbohydrates (simple and complex) are naturally occurring in some shape or form in practically all whole fruits, vegetables, dairy and grain products.
Fruit: Primarily contains fructose
Potatoes and yams: Contain starch which are made up of glucose molecules
Cow’s milk: Primarily contains lactose
Added Sugars :
These not only add sweetness to foods, but manufacturers add them into products to serve various other functions : Preservation, Texture and Mouthfeel, Volume, Rich color resulting from caramelisation.
They can be found in:
Sweetened coffee or tree drinks
Energy or sports drinks
Many store bought cereals, salad dressings, soups
Dairy based desserts such as ice cream, pudding, etc.
Candies such as gummies or halloween candy
Commercially baked goods such as cookies, muffins, cakes etc.
What about coconut sugar? Coconut sugar, while it may have a small trace amount of minerals, is nutritionally identical to white granulated sugar and is best consumed in the same level of moderation
Fatigue: simple sugars can lead to spikes in blood sugar levels, which can come crashing back down making you feel tired and groggy. Complex sugars and carbohydrates break down slower, keeping the blood sugar more stable.
Cavities: there is a strong association between sugar-sweetened beverages and dental cavities in children though adults can get cavities just as easily.
Liquid Sweeteners :
Ultimately these liquid sweeteners are sugars, too. They contain about the same amount of calories as white sugar and are generally metabolized in the same way. Some have trace minerals in very small amounts. We still love to use these sweeteners for their wonderful flavours and consistencies in particular recipes; however, they should still be consumed in moderation.
Cyclamate (Sweet’n Low)
Saccharin (Sweet’n Low)
These sugar substitutes are zero- or low- calorie alternatives to the sugar options mentioned above. Because of this, companies market their products as “sugar-free”, “diet” or “no calories”. They are found in many diabetic products because they have little or no effect on blood sugar levels. Some can be made from natural leaf extracts, and some are manufactured. Most artificial sweeteners are also remarkably sweeter when compared to table sugar, meaning smaller amounts can be used to create the same sweetness level.
Considerations with artificial sweeteners
a. conflicting evidence
According to the most recent meta-analysis, artificial sweeteners have not been linked to health outcomes such as diabetes, kidney disease, high blood pressure, certain cancers or dental health. However, according to other analyses, they have been associated with increased BMI and other complications. In short, there are biases and limitations to the studies conducted so far and more research is needed.
b. compensating for other sugary foods
In our experience, when people consciously know they are having artificial sweeteners with no calories, they mentally feel they can compensate with something that does have sugar later on. This is similar to exercising and then treating yourself with an indulgent food as a result.
c. potential GI intolerances
Some artificial sweeteners include sugar alcohols, which if consumed in large amounts (say, in a beverage) can have a laxative effect.
d. can it really trick the brain?
Consuming artificial sweeteners lights up similar regions of the brain in terms of satisfaction as with all other types of sugar. Therefore, artificial sweeteners may not actually help curb sugar cravings from the root because we still tend to crave something sweet. In fact, one study suggests that we use sweet taste to predict the calories in a particular food. And when our bodies receive these non caloric sweeteners instead, it realizes the discrepancy and continues to crave, and can potentially eat even more.
Bottom line: we recommend whole food sources above processed foods including added sugars or artificial sweeteners. There is not enough conclusive evidence to lean one way or the other in terms of long term health effects. Therefore, if you enjoy the flavour and find you do not compensate for sugar elsewhere in your diet, including artificial sweeteners is likely safe include in small amounts.
Spotting Hidden Sugars in the Ingredient List
When it comes to the ingredient list of foods, only added sugars are listed. Granulated sugar is easy to spot in the ingredient list. But, food manufacturers can still add sugar in many other sneaky ways. Here are some more common types of sugar that can be added:
Evaporated cane juice
Dextrose or dextrin
Liquid Sweeteners (mentioned above)
Hint: any ingredient that ends in ‘ose’ or has ‘syrup’ in the title is likely a source of added sugar
Disclaimer : I don’t own any of this content. It was copied from Bake With Shivesh. I have been following him since a few months now and really love his content. This was one I felt like sharing with y’all.
WHAT ARE OVERNIGHT OATS?
There are two basic ways of preparing oats. One way involves cooking them with milk on the stovetop right before you want to eat them. Another way of preparing oats is a no cooking method where you soak oats in milk and let the oats absorb the milk. This gives a porridge-like consistency and there is no need to cook oats made in such a way.
Usually, it only takes about 2 hours of time for the oats to absorb the milk. However, for the best flavor and texture, it is advised to leave your oats soaked in milk overnight.
INGREDIENTS FOR THESE RECIPES
As I’ve mentioned above, the recipe for these overnight oats is very easy and requires the most commonly available ingredients. You will first need to make the basic recipe to which we will add the toppings of different flavors later.
For the basic recipe, all you need is milk, oats, and honey. The milk and oats ratio that I use is 2:1 i.e., two parts milk and one part oats. The 2:1 ratio gives me the perfect consistency of oats the next day. I add a little bit of honey for some sweetness but if you’re someone who is not a big fan of sweet oats, then you can leave out the honey.
For this recipe, I used rolled oats and not steel cut or instant oats. The main difference between rolled oats and steel cut oats is with regard to the way they absorb liquid. Rolled oats absorb liquid faster than steel cut oats and eventually get soft and slightly mushy. Steel cut oats on the other hand, absorb lesser liquid. This enables the steel cut oats to maintain their shape. Less absorption of liquid also leads to more of a nutty flavor in steel cut oats.
A lot of recipes for overnight oats also have greek yogurt in their basic recipe. But according to me, milk, honey, and oats are all you need for the basic recipe.
HOW TO MAKE VEGAN OVERNIGHT OATS
If you want to make vegan oats, then here is what you’ll need:
I used rolled oats for my recipe. Rolled oats are vegan itself so you can definitely use these.
I used cow’s milk for my recipe. But using almond milk or soy milk is a good substitute for cow milk.
For sweetness I added honey but you can add maple syrup. Honey is taken from honey bees so it’s not considered a vegan product.
You can add any fruits you like, any seeds you prefer and you can also add some vegan yogurt if you want!
OATS AS A HEALTHY MEAL
Oats make for a perfect breakfast because they have a lot of health benefits. Plus, things like oatmeal definitely fill you up. Thus, there’s less scope of munching on snacks and junk! Health benefits of overnight oats include:
Oats are a great source of nutrients. They have fiber, protein, magnesium, potassium, and omega 3 fatty acids.
They do not have any pre-added sugar. Some instant flavor varieties might have some sugar, but simple plain oats have zero added sugar.
They are also high in antioxidants which help lower blood pressure levels.
Oats contains good amounts of healthy carbohydrates.
The vitamins in overnight oats can also help boost brain function.
1 cup milk ½ cup rolled oats 2 Tbsp honey
To make the basic overnight oats, in a bowl, put rolled oats, milk, and honey. Mix this well and refrigerate it overnight or a minimum of 2 hours.
Once refrigerated, transfer the basic overnight oats into your serving dish and assemble your overnight oats according to your flavor preference.
Apple Pie Oats
½ cup overnight oats ¼ cup chopped apples 2 Tbsp dried cranberries 1 tsp light brown sugar ¼ tsp cinnamon 2 Tbsp water ¼ cup chopped pecans (optional)
In a saucepan add chopped apples, dried cranberries, cinnamon, light brown sugar and water.
Cook this apple pie folling on low heat till all the sugar dissolves. Set aside Take your serving bowl/ glass and add half of the basic overnight oats. Fold in chopped pecans. This is optional.
Add the rest of your basic overnight oats and top it with the apple pie filling and some chopped nuts. Serve immediately.
Banana and Chocolate
½ cup overnight oats 1 Tbsp cocoa powder ¼ cup crushed walnuts 1 banana (sliced) 2 tsp chia seeds (to top)
In your serving bowl/glass, put the basic overnight oats.
Now add cocoa powder to this and mix it well. Top it with sliced bananas and chia seeds. Serve immediately
Peanut Butter and Jelly Overnight Oats
½ cup overnight oats 1 cup diced strawberries 2 Tbsp strawberry chia jam 2 Tbsp peanut butter Strawberries and pumpkins seeds (to top)
In your serving bowl/glass, put the basic overnight oats. Fold in chopped strawberries to this.
Add a layer of strawberry chia jam.
Then add a layer of peanut butter.
Top this with fresh strawberries and pumpkin seeds. Serve immediately
Disclaimer : I don’t own any of this content. It was copied from Bake With Shivesh. I have been following him since a few months now and really love his content. This was one I felt like sharing with y’all.
• ¼ Cup Oats Atta/ Ground Oats + More for Later Binding
• Salt to Taste
• Vegetable Oil/ Olive Oil
• Coriander (Optional)
1. Lightly Smash the Cooked Kidney Beans with a Potato Smasher or a spoon.
2. In a separate bowl, mix the Capsicum, Onion, Garlic.
3. Add Cumin Powder, Pav Bhaji Masala & Ginger Powder and Mix Well.
4. Squeeze in half a lemon & add coriander in the mixtureand stir it in.
5. Add the above mixture to the lightly smashes Kidney Beans & Mix evenly.
6. Slowly add the Oats Atta in the ‘Kidney Bean Capsicum’ batter.
7. Place this bowl of mix in the fridge for 15 mins. While pre-heating oven at 200°C for 25 mins
8. Remove mix from the fridge, dust your hands with Oats Atta, scoop the mix onto your hand and make a flat Cutlet. Gently place the Cutlet on the silicone mat/parchment paper (Silicone mat preferred since mixture is slightly runny).
9. Powder all the Cutlets with little Oats Atta and a few drops of Oil.
10.Place in Oven for 20 mins at 200°C.
11.Remove the tray and add a few drops of Oil on the Cutlets again for a crispier result.
12.Place the tray once again for 10 mins at 200°C or until the crust turns brown and crispy.
13.Let them cool for 5-7 mins before removing from the tray.
NOTES: – Serve in a Bun with Ketchup or go Healthy and serve with some Vegetables, Lettuce and Mustard.
1 Heaping Cup of Dried Uncooked Overnight Soaked Chickpeas (215g)
1 Medium Onion Finely Chopped
6 Medium sized Garlic Cloves Finely Chopped
50g Green Bell Pepper (Capsicum) Finely chopped
2/3 Cup Finely Chopped Parsley, if not available then Coriander
1 Tbsp Sesame Seeds
½ Tsp Cumin Powder
½ Tsp Chilli Powder/ Chilli Flakes
¼ Tsp Ginger Powder
10g Olive Oil
1. Dry all Chickpeas with a cotton cloth.
2. In a mixer grinder, put the overnight soaked Chickpeas, & blend until a grainy mixture is formed.
3. Remove the grainy mixture into a bowl & add the Chopped Onions, Garlic & Bell Pepper.
4.Then Add the Parsley & Sesame Seeds.
5. Finally add the Cumin, Chilli & Ginger Powder.
6. Mix generously and squeeze in an entire Lemon with Olive Oil.
7. Form circular shaped patty’s and place them gently on the Baking Paper or Silicone Sheet.
8. Place them in the fridge for 15 mins while Pre-heating the oven at 200°C for 15 mins.
9. Bake the Patty for 30 mins at 200°C or until the crust becomes brown.
10.Let them cool for 5-7 mins before removing from the tray.
NOTES: – Serve with Hummus, Lettuce, & Pickled Vegetables and Pita Bread Pockets or wraps. Also if you don’t have an oven, simple place the Falafel Pattys on a non-stick pan and add a few drops of oil and cook on both sides until crispy and brown.