Easy Protein Waffles

If you’ve followed my blog and Instagram for a while, you’ll know I’m a big fan of protein pancakes. That typically indulgent treat of a breakfast has long been made more “every day” by swapping just a few simple ingredients. Well I’m here to share the fantastic news that the same can be done, too, for waffles. 

While pancakes require a certain level of attention to cook, waffle mix can just be bunged in the waffle iron and left with a timer for a couple of minutes while you finish up packing your lunch, getting your gym bag ready, or just preparing your many, many toppings!

Now, I’ll be the first to admit that there has been a recent trend of making protein everything, and it’s kinda getting a little bit silly with high protein alternatives for practically any food you can possibly think of, but I do love a high protein option for breakfasts, mainly because breakfast is usually my first proper meal post-workout. 

Protein waffles in just 5 minutes? Check this recipe out... Click To Tweet

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My Protein Waffles Recipe

These waffles are fluffy, light, and come out with a beautiful golden colour. Compared to pancake batter, waffles usually have a slightly more sweet flavour and sugar can be used to give a more caramelised finish (though I find the whey protein sweet enough so sacrifice the sugar), and are typically higher in fat to give that crisp outer texture, so if you usually use just egg whites in your pancakes, make sure you use the whole egg for waffles. 

Easy Protein Waffles
Serves 1
Deliciously fluffy yet crisp protein waffles - a super easy alternative to protein pancakes for that post-workout breakfast... or any time!
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Prep Time
2 min
Cook Time
3 min
Total Time
5 min
Prep Time
2 min
Cook Time
3 min
Total Time
5 min
Ingredients
  1. 1 scoop vanilla protein powder (about 20-30g)
  2. 1/2 - 1tbsp coconut flour (depending on brand)
  3. 1/2 tsp baking powder
  4. 1 egg
  5. 75-100ml almond milk
  6. Coconut oil to line the waffle iron
  7. Toppings of choice
Instructions
  1. Line your waffle iron/maker with some coconut oil and leave to warm up.
  2. Mix all dry ingredients together in a bowl.
  3. Crack in the egg and stir to combine.
  4. Slowly pour in the milk in small splashes while stirring. Stop when the mixture is lump free and easily poured.
  5. Pour the mixture in the centre of the waffle iron, letting it spread out to the edges.
  6. Close the lid and cook for 2-3 mins until crisp and golden.
Notes
  1. Play around with the ratios of coconut flour to almond milk as some coconut flour brands drink up liquid more than others. These waffles can be cooked up in batches and kept in the fridge or freezer for a mid-week breakfast, snack or dessert!
fitcetera http://fitcetera.co.uk/
I usually top my waffles with sliced fruit and flaked nuts and then drizzle with choc shot or zero calorie maple syrup, but you could also use greek yoghurt, stewed fruit, compote, ice cream, or even savoury toppings!

Let me know if you try the recipe – I’d love to know what you think! And tag me in your photos of any of my recipes using @fitcetera and #ftcrecipes so I can see your creations!

Cajun Fish Tacos, Avocado & Mango Salsa & Corn Salad

So something incredible happened towards the end of last year – I was asked to contribute to a recipe book being pulled together by British Military Fitness! The book, free to download from the BMF website, was going to be printed for every blogger who participated – a lovely memento for us to keep. I jumped at the chance quicker than a burpee at a BMF class!

The #FitFoodBMF Recipe Book

The book has breakfasts, lunches and dinners, as well as snacks and desserts. I was asked to create a dinner recipe (I think there are probably more breakfast recipes on bloggers’ websites than anyone really needs – myself included!) and I knew straight away what my recipe would be… fish tacos. They are perfect for the fitness oriented recipe book as they are healthy, easy to make and full of nutrients.

The recipes were all approved by Ben Coomber, of Body Type Nutrition, with his thoughts on each recipe printed on the pages. His comment on my fish taco recipe was really nice to read:

“This recipe is AWESOME as it is packed with so many healthy ingredients – fish containing omega-3, avocado which is loaded with healthy fats, and finally, plenty of vitamin-rich vegetables.”

The book is absolutely free to download from the Nutrition Hub, and if you like the sound of thai-sweet chilli glazed salmon, Moroccan-style lamb, slow-cooked paprika lamb and chickpea stew, apple and feta quinoa, or salted caramel popcorn bars – just some of the recipes on offer – then you’re in for a treat!

My Recipe – Fish Tacos

As a sneak preview of the book before you download, here is my recipe (which you’ll find on page 32 of the book!). Please do let me know if you try it!

Cajun Fish Tacos, Avocado & Mango Salsa & Corn Salad
Serves 2
I love Cajun and Mexican dishes – so packed full of flavour and comforting. But they’re also often very carb heavy and laden with oil and cheese. So for a quick but flavoursome mid-week meal that feels like a Cajun treat I turn to fish tacos. The corn shell is lower in calories and fat than its flour counterpart yet also boasts a higher fibre content, while the fish provides a healthy protein boost. Avocado adds good fats and nutrients, with the mango giving a fantastic flavour compliment to the spicy fish.
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Prep Time
5 min
Cook Time
25 min
Total Time
30 min
Prep Time
5 min
Cook Time
25 min
Total Time
30 min
For the tacos
  1. 4 small corn tortillas
  2. 1 tbsp frying oil (e.g. sunflower, coconut)
  3. 2 x white fish fillets (e.g. cod, tilapia, haddock)
  4. 1 tsp cumin
  5. 1tsp paprika
  6. ¼-½ tsp cayenne pepper
  7. ½ tsp oregano
  8. 1 clove garlic
  9. Watercress and fat-free natural yoghurt to serve (optional)
For the salsa
  1. 1 mango
  2. 1 avocado
  3. Lemon juice
For the side salad
  1. 2 ears of corn
  2. 1 small red onion
  3. Handful of fresh coriander
Instructions
  1. Pre-heat the oven to 150oc and the grill to moderate.
  2. Place the corn ears on the grill tray and grill for 10-15 minutes, turning occasionally.
  3. Meanwhile, peel and cube the mango and avocado, then squeeze a little lemon juice over to stop them going brown.
  4. Peel and chop the onion into fine dice. Chop the coriander and mix with the onion in a bowl.
  5. Heat the corn tortillas in the microwave until pliable, then stuff into the holes of a muffin tray. Pop in the oven to set them – 5-10 minutes should do!
  6. Mix the dried spices and herbs with the garlic to make a rub, then coat both sides of the fish. Add a little oil to a griddle pan on a medium heat, then fry the fish for 2-3 minutes on each side (or longer if you have thicker fillets).
  7. Once the corn is cooked through, remove it from the grill, strip the kernels off with a knife then add to the onion and coriander mix.
  8. To serve – lay a small handful of watercress in the bottom of each tortilla shell, top with a spoonful of the salsa and break the fish up on top. Serve with the corn side salad and a dollop of yoghurt, if using. Enjoy!
fitcetera http://fitcetera.co.uk/

Cooking with Protein Powders

Guest post by Heather Oakes, Future Fit Training tutor and 3 times British Natural Figure Champion

Protein shaheatheroakes2kes are great – they enable you to get all the high quality nutrition you need whilst you’re on the go. The only downside is that after a while you may get bored with them and fancy something different. So why not spend time in your kitchen adding protein powder to some of your favourite yummy recipes?

I’m sure some of you have heard that “cooking protein denatures it, making it useless”.  Hmmm, let’s think about that. We cook meat, fish and eggs.  The protein in those seems to make it through our system and have a positive effect, so why would cooking a protein powder differ? The answer is that you can cook it and your body will digest it either way.  Yes, the structure of the amino acids will change but the protein value remains the same. So let’s get creative in the kitchen and enjoy some healthy meals and snacks.

In my experience of cooking with protein powder, a simple whey protein gives better results than purer (more expensive) whey isolate and high carb meal replacement powders. There are many recipes you can try, or simply experiment adding protein powder to a recipe you like. Oats and protein powder can be a great substitute for flour in items such as pancakes and muffins making them gluten free, healthier and just as tasty.

Useful tip

Think about portion size when you are cooking with protein powder. If you would normally have one scoop of protein in your shake, try to make sure there would be one scoop of protein in each portion of whatever you are making. If you have added one scoop to cake mix, are you really going to eat the whole cake just to get your protein?

Favourite recipe

Protein pancakes – amazing breakfast food to get your day off to a good start.  This quantity makes 5-6 thin pancakes:

  • Half a mug of oats
  • Half a mug of water
  • 1½ large scoops of protein (I use chocolate flavour)
  • 3 egg whites
  • 1 egg yolk

Mix the ingredients in the blender, then fry as pancakes – not too thick

Add chopped banana, raisins or honey to suit, then get up early tomorrow and enjoy again!

Editor’s Note

I did my Advanced Pilates Instructor course with Future Fit Training, and Heather was one of my tutors on the course. I’d thoroughly recommend their courses. For more information follow the link at the top of the page.

20130614-163718.jpgThese energy bars are completely sugar and sweetener-free, but still pack a brilliant carbohydrate punch for pre-, during- or post- exercise fuel.

Ingredients:

** Check the notes at the bottom for swaps!

1 cup mashed banana (about 3 medium bananas)

1/2 cup nut butter (make sure it’s a no-added sugar variety! I used Whole Earth crunchy peanut butter)

2 medium eggs

2 cups oats (I used whole porridge oats)

2 cups nuts/seeds (chopped hazelnuts, sunflower seeds, pumpkin seeds, sesame seeds, linseeds – whatever you want!)

Instructions:

Pre-heat your oven to 190oC. Line a cookie tray with baking parchment (if you want thicker bars you could use a 20 x 20cm tin).

Mix all the ingredients in a big bowl – it should hold together nicely raw but if it doesn’t just add a little more nut butter/mashed banana.

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Pour the mixture onto the tray and flatten with a spoon.

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Bake in the oven for 15mins, until golden. Once cooled, chop into bars. I cut mine into 24 rough squares.

 

Nutrition:

(per 1 bar from a batch of 24)

Calories:

142 kcals

Carbohydrate:

9.8g

Protein:

4.6g

Fat:

9.5g

Notes/Swaps:

You can swap the banana for sweet potato for a slightly different flavour – use the same quantity, probably around 1 cooked sweet potato.

If you have nut allergies, try swapping the nut butter for tahini and use more oats or seeds instead of any nuts in the mix.

You could use chopped berries or other fruit if you like, but be careful as these may make the mixture too wet so it may not combine as well, also be careful for burnt bits!

Sugar is often used in part because of it’s preservative qualities, as such these bars may not keep quite as long as other recipes. I’ve frozen half of mine for keeping!