Tag: Protein Pancakes

Recipe: Fluffy Pancakes

Its been a while since we shared a recipe with you guys, not because we didn’t want to but we’ve mainly been trying to survive this covid pandemic… I’m sure you can relate.

*FLUFFY PANCAKES TO THE RESCUE*

Ingredients:
80g Gluten-Free Flour (or alternative – not coconut flour)
30g Protein powder of choice (we used Bulkpowders Vanilla flavour)
25g Oat Flour (alternatively, if you can have gluten Ready Brek also works)
2 Tbsp Xylitol
2 Tsp Baking Powder

The above recipe will make your dry pancake mix, an approximate 160g. You will need half of this for the pancake batter.

Batter ingredients:
80g Pancake Mix
5 Egg whites (beaten until stiff peaks form)
1/2 Cup milk of choice (we used unsweetened almond milk)
2 Tbsp Zero syrup
1/2 Tsp Baking Soda (for fluffiness)

Method:
You may not think that the beaten eggs are important but they are, trust me… they will make your pancakes so fluffier. Mix all your ingredients then fold the egg whites in. If your mix is still too runny, add more pancake mix. If too dry, add a little more of your chosen milk.

Heat a non-stick pan with low-cal spray oil on medium heat and once hot enough (be patient enough to wait) pour spoonfuls of batter to make your pancakes, cooking for several minutes per side.

Stack them up, grab your syrup and enjoy…

Hope you enjoyed this recipe! Please tag us if you make it, we love seeing you re-make our creations! 🙂

copyright The Muscle Bakery 2020 ~ created by @themusclebaker

BrunchIt: Marbella 🥞

Brunch It Cafe (New Marbella location).

Location: Calle Francisco Nte, 5 29602 – Marbella, Malaga📍

After my first BrunchIt experience in Malaga, i fell in love with the place.

Its decor, food, branding and ethos stood out from the rest and after having reviewed their first location, Lydia the owner (who is absolutely adorable may i add) invited me to try out their new Marbella branch.

The decor is a little different to the original blacks and whites from my first BrunchIt visit back in Malaga. Instead, you are greeted with wooden and yellow tones with a fresh and modern feel.

To start we ordered some coffees and fresh juices. They have milk alternatives which was great for my fussy friend who won’t go anywhere without non-dairy milks. Hello Daniella, looking at you.

brunchit coffee

Then, in true foodie style we ordered almost EVERYTHING on the menu! So much improvement and variety from the first time I had been there and we just couldn’t choose!

Eventually we decided on both pancake options (to share obviously) both chicken salads and the gnocchi dish. Plus some extra cakes, you know just in case we were still hungry *eye roll*

brunch

For my mains, i chose the chicken and mango salad. Don’t be fooled, you will get a huge salad bowl, packed with chicken, mango, avocado, seeds and a delicious side of balsamic dressing. My friends chose the other chicken salad and gnocchi dish. They too were really impressed with their choices and were already so stuffed from our mains (oops). Absolutely perfect for sharing or for the fitness fiends looking to fuel them muscles.

mango chicken salad

For dessert we ordered both pancake options: chocolate with strawberry and protein pancakes made with oats and peanut butter. Plus, a doughnut, cheesecake brownie and a nutella doughnut. I know. There was no stopping us.

pancakes
food flatlay
cheesecake

Everything was delicious, but top marks went to the protein pancakes, especially as I’m a sucker for peanut butter anything. Would recommend! They are really light and fluffy and ALSO really filling. (How my jeans didn’t pop i do not know). Would demolish them post-workout all day, everyday. Yum.

protein pancakes

The second time i went was to finally meet the lovely Lydia (who was the driving force behind me trying all this goodness). In the midst of girly chat, empowering each other and bouncing collaboration ideas… I got to try the one thing we didn’t order the last time… NO DISSAPOINTMENT.

It was the savoury crepe with baked egg, spinach, cashew and tomato cream with jamon serrano. SUH SUH GOOD. Lydia enjoyed a salmon and pasta dish which also looked divine!

Honestly the food is faultless.

Price: ☺️ | Location: 😄 | Service: 😄 | Food: 😄

The place is super chilled, whether you want to hang out for a coffee and get some work done, if you want a tasty meal or just fancy pancakes at 5pm, that sort of thing.

The vibe is perfect because its away from the hustle and bustle but still situated in a good location.

They have meal options to suit all types which is great, especially if you’re travelling there with a variety of people who have different diets.

AND, out of all the Marbella eateries (trust me ive tried them all) this one beats them hands down, in quality of meals. Yes, you want your food to look good, but also want it to taste amazing. 10/10.

happy foodie

how to really make a girl happy

– @themusclebaker

Caters to Vegan/ Vegetarian diets (and people who love carbs – me).

Tip: For anyone counting calories/ macros etc my advise would be to log in similar counterparts to what you are eating and be mindful about it. Eg. bean burger isn’t hard to find on MFP, and it is very unlikely that there is a vast difference in macros. Trust me, at some point, someone has logged in something similar in MFP, a quick search and you’re good! If at the very least, for peace of mind.

Another from our series of #EatsFreeFrom as we travel around taste testing all the delicious (free-from) foods for you!

Any requests? Let us know! 🙂

Much love,

The Muscle Baker

<3

Everyday, should be Pancake Day.

Pancake day is the equivalent of Valentine’s Day for us food fiends, a day where you are OFFICIALLY allowed to eat pancakes pretty much all day (not that we wouldn’t anyway).

Now, what is a pancake?

Quite simply, it’s a cake that you cook in a pan. What makes it so awesome? … IT’S A CAKE YOU COOK IN A PAN. DUH.

We trawled the internet to see what it had to say about pancakes and found this:

PANCAKE / Something you eat for breakfast. I had pancakes this morning.

However, not to be confused with:

PANCAKES / A life changing miracle of fluffy happiness man. So i had some pancakes today, it was so great, i gave my pants to a hobo.

 

Anyway, to celebrate such a phenomenal day we scoured our recipe archives and dug out our tastiest pancake creations AND made a new recipe (scroll to end for that one):

Vegan Pancakes

Vegan Pancakes_main

The pancakes are everything you want pancakes to be; soft, scrumptious, moist, tasty and filling. Top it with rich Vanilla Agave nectar and you have an absolute winner! Perfect for Vegans and Non-Vegans alike.

Easy Lemon Pancakes

Lemon Pancakes

This is our basic staple protein pancake recipe, easy to make with only a few key ingredients. No culinary skills required.

Spinach & Blueberry Pancakes

SpinachPancakes

Looking for something a little more adventurous? Try these Spinach pancakes topped with blueberries! Don’t be put off by their green colour, they are super delicious and extra nutritious. Eating pancakes and getting your greens in at the same time, whats not to love?

Simple Pancakes with Choc Sauce (Dairy-Free)

Simple Pancakes MAIN

Anyone looking for a Dairy-Free pancake option, look no further. These delicious pancakes with a rich choc sauce topping will hit the spot! (Sharing will be the only problem).

Chocolate Pancakes (Low-Carb)

LowCarbPancakes

Similar to our basic protein pancake recipe, except using ground almonds instead of oats making them perfect for those on lower carb diets. Have them simple or topped with your fave sauces or nut butters.

Protein Waffles (i.e. pancakes with abs)

Waffles Header

What happens when your pancakes go to the gym? They become waffles. (Just like these damn fine Strawberry Vanilla Waffles.)

Banoffee Pancakes

banoffeepancakes

Pancakes, Banana and Toffee rolled into one epic stack of pancake porn with a whopping protein content of almost 50g. *Gym buffs rejoice*

Cookie Protein Waffles (more pancakes with abs)

waffleoreo

These pancakes also went to the gym to get its pump on, and met sexy oreo there… and well… Oreo Cookie Protein Waffle was born…

Pancake Cake

PancakeCake

PANCAKE CAKE!!! Layers of chocolate pancake, with protein frosting with more protein frosting and then a protein choc drizzle. 50g protein per slice of 4… WADDUP!

AND OUR LATEST RECIPE:

Vegan Spinach & Banana Pancakes

Ingredients:
Handful Spinach Leaves
1 Cup Ground Oats
1 Banana
1.5 Cup Milk of Choice
1 Scoop Soy Protein Isolate (or sub with preferred protein powder)
1 Tbsp Maple Zero Syrup (or agave/ honey)
1 Tbsp Chia Seeds
1 Tbsp Water
1 Tsp Baking Powder

Method:
Add all the ingredients into a high speed blender ( we used a Nutri Bullet)  and set aside for about 5 minutes. You need to let it set so that the chia seeds get to work and soak up some of the moisture.

Note: If you like your pancakes thick and chunky, the recipe as above will make them like that, however if you prefer thinner ones, just add more water or milk.

Prepare a non-stick pan with a dab of coconut oil or coconut oil spray (We used the latter) and turn hob heat onto medium, which is approximately 4 (of 6) on ours.

Start by pouring a spoonful of batter with a tablespoon and cook for several minutes. Then, flip over gently using a spatula and let cook for another several minutes.

Then, drizzle your favourite sauce, fruit or even nut butter and enjoy these delicately moist and delicious pancakes!

Yields 2 servings.

Nutritional Info (per serving of two):

411 Cals | 8.3F | 61.4C | 22.6P

 

Or you could even go for the easy option and buy yourself some Protein Pancake Mix! Our favourite flavour is the Maple!

Note: Please make sure your pan is non-stick or else you are going to have a BAD TIME making pancakes! Read our How: To Pancakes for more help!

Hope this post gives you all some pancake inspo.

Don’t forget to tag us in your creations, you can find us on all social media platforms @themusclebakery.

Lots of love & Pancakes
The Muscle Baker <3

 

 

 

How to: Pancakes

Pancakes, a simple delight which fills us all with so much happy when we get to eat them.

Pancake is a flat, round cake, comprised mainly from a flour-based batter made with eggs, milk, oil or butter and cooked on a hot surface such as a griddle or frying pan. In UK, pancakes are typically thinner and closely resemble a crêpe. However, American pancakes tend to use baking powder which makes them a lot thicker and fluffy. 

The ancient Greeks and Romans ate their pancakes with honey; the Elizabethans ate them flavored with spices, rosewater, sherry, and apples. In the American colonies, pancakes—known as hoe cakes, johnnycakes, or flapjacks—were made with buckwheat or cornmeal.

They are typically served as a breakfast option with berries, jam, butter and spreads *cough Nutella* but can also be enjoyed with savoury items such as bacon and eggs.

Ultimately, the defining characteristic of the entire vast family of pancakes, whether you call them crepe, griddlecake, blini, bannock, is indeed their flatness. “Flat as a pancake,” according to the Oxford English Dictionary, has been a catchphrase since at least 1611.

“Flat as a pancake” – since 1611

Fast forward to present day and pancake’s have somewhat changed; flour, milk and oil alternatives are used to suit, they can be enriched with protein and are sweetened with sugar replacements such as stevia, agave, applesauce etc. 

Unfortunately a lot of people find that they often fail at pancake making, in most cases ending up with a scramble instead of a pancake, and ofc then give up trying ever again. We want to help you avoid this at all costs because pancakes are awesome!

So, before we share our recipe this is our top tips on how to perfect the pancake:

NON STICK PAN // This is absolutely crucial to successful pancakes. Without it you may as well give up on life. Srsly. Trust us on this one! We have a ceramic one which is absolutely perfect for pancakes, needs next to no oil and cleans real easy. 

SPRAY OIL // This is not essential but it does help a little, especially for Vegan pancakes which tend to be harder to flip due to the lack of eggs. We use a coconut oil spray which is low in calories and doesn’t add much extra calories. 

BLENDER // Blitzing all your ingredients in a blender prior to making pancakes will ensure that your mix is well combined. It is only natural that when you mix by hand, it doesn’t combine as well and you may be left with clumpy mix which will affect your pancake making.

SILICONE MOLD // This isn’t really needed but it really does make ALL off the difference if you can get one. Not only does it help make perfectly round pancakes but it also helps you make them all even in size which will make life a lot easier if you are counting macros. Any pound saver shop (or in Gibraltar/ Spain, any of the Chinese shops) should have them! 

mold-selfie

BE PATIENT // Don’t be tempted to put the heat too high in a bid to get the pancakes done quicker. Start on a lower heat and wait for it to get to the right temperature, the first 2 pancakes will always be the dummy ones anyway, the perfect temp will start once you’ve done a few pancakes.

 

This is our latest go-to recipe:

Vegan Protein Pancakes



Deliciously fluffy pancakes, perfect for any occasion.
Credit: The Muscle Bakery

Ingredients

1 Cup Gluten-Free Oats
1 Banana
1 Cup Koko Coconut Milk
1 Scoop (approx 25g) Pea Protein Isolate
1 Tbsp Ground Chia Seeds
1 Tbsp Vanilla Extract
1/2 Tbsp Agave Nectar
2 Drops Stevia (or alternative)
1 Tbsp Granulated Sweetener (or alternative)
1 Tsp Baking Soda
 

Directions

  1. Blitz all the ingredients in a blender until it is all well combined. Then leave aside to set for 5-10 minutes while pan heats up.
  2. Heat a non-stick pan on medium heat, spray with low-cal coconut oil to make it easier to get your pancake on.
  3. Add spoonfuls of batter onto the pan, we find that 2 tablespoon’s of batter makes the perfect size pancake. Leave to cook for a couple of minutes until you start noticing bubbles come through. Flip and cook a further couple of minutes.
  4. Repeat until all batter is used up.
  5. Pile them up on a plate, add your favourite syrup and ENJOY!

    6. Perfect leg-day post workout noms! 😛

    Nutritional Info (per serving): 314 Cals | 7.1F | 49C | 17.8P

    Free from Gluten, Wheat, Sugar, Dairy, & Egg.


Follow @themusclebaker on Instagram, tune into her daily stories to get first dibs on recipes, tips, tricks and general nonsense.
 
Photo 27-08-2016, 14 17 20

Some more delicious pancake recipes to choose from:

pb-pancakePB Giant Pancake lemon-pancakesLemon Pancakes pancake-cakePancake Cake
spinach-crepeSpinach Crepe lowcarb-pancakesLow-Carb Pancakes banoffee-pancakesBanoffee Pancakes
simple-pancakeDairy-Free Pancakes vegan-pancakesVegan Pancakes basic-proteinBasic Protein Pancakes

Don’t forget to tag us if you get your pancake on with any of our recipes! We love seeing all your creations. Find us on all social media outlets: @themusclebakery <3

Happy Day of PANCAKES! *foodies rejoice*

Pancake day is the equivalent of Valentine’s Day for us food fiends, a day where you are OFFICIALLY allowed to eat pancakes pretty much all day (not that we wouldn’t anyway).

Now, what is a pancake?

Quite simply, it’s a cake that you cook in a pan. What makes it so awesome? … IT’S A CAKE YOU COOK IN A PAN. DUH.

We trawled the internet to see what it had to say about pancakes and found this:

PANCAKE / Something you eat for breakfast. I had pancakes this morning.

However, not to be confused with:

PANCAKES / A life changing miracle of fluffy happiness man. So i had some pancakes today, it was so great, i gave my pants to a hobo.

 

Anyway, to celebrate such a phenomenal day we scoured our recipe archives and dug out our tastiest pancake creations:

1. Vegan Pancakes

Vegan Pancakes_main

The pancakes are everything you want pancakes to be; soft, scrumptious, moist, tasty and filling. Top it with rich Vanilla Agave nectar and you have an absolute winner! Perfect for Vegans and Non-Vegans alike.

2. Easy Lemon Pancakes

Lemon Pancakes

This is our basic staple protein pancake recipe, easy to make with only a few key ingredients. No culinary skills required.

3. Spinach & Blueberry Pancakes

SpinachPancakes

Looking for something a little more adventurous? Try these Spinach pancakes topped with blueberries! Don’t be put off by their green colour, they are super delicious and extra nutritious. Eating pancakes and getting your greens in at the same time, whats not to love?

4. Simple Pancakes with Choc Sauce (Dairy-Free)

Simple Pancakes MAIN

Anyone looking for a Dairy-Free pancake option, look no further. These delicious pancakes with a rich choc sauce topping will hit the spot! (Sharing will be the only problem).

5. Chocolate Pancakes (Low-Carb)

LowCarbPancakes

Similar to our basic protein pancake recipe, except using ground almonds instead of oats making them perfect for those on lower carb diets. Have them simple or topped with your fave sauces or nut butters.

6. Protein Waffles (i.e. pancakes with abs)

Waffles Header

What happens when your pancakes go to the gym? They become waffles. (Just like these damn fine Strawberry Vanilla Waffles.)

7. Banoffee Pancakes

banoffeepancakes

Pancakes, Banana and Toffee rolled into one epic stack of pancake porn with a whopping protein content of almost 50g. *Gym buffs rejoice*

8. Cookie Protein Waffles (more pancakes with abs)

waffleoreo

These pancakes also went to the gym to get its pump on, and met sexy oreo there… and well… Oreo Cookie Protein Waffle was born…

9. Pancake Cake

PancakeCake

And last but not least is the most epic of them all…. PANCAKE CAKE. Layers of chocolate pancake, with protein frosting with more protein frosting and then a protein choc drizzle. 50g protein per slice of 4… WADDUP!

 

OR you could give these guest recipes a try:

Vegan Pancakes with peanut butter and topped with Reeses Mini Cups by @burtonsbakes

burtonspancakes

Savoury Sweetcorn Protein Pancakes by @the_beltsander

beltsander

Or you could even go for the easy option and buy yourself some Protein Pancake Mix! Our favourite flavour is the Maple!

 

Note: Please make sure your pan is non-stick or else you are going to have a BAD TIME making pancakes!

Hope this post gives you all some pancake inspo.

Don’t forget to tag us in your creations, you can find us on all social media platforms @themusclebakery.

We are now on Snapchat too! Add us! 😛

 

Lots of love & Pancakes
The Muscle Baker <3