The World's Easiest Protein Powder Crepes

Nutritional Info – recipe serve one.
Basic Crepes:
Calories: 157 cals   Fats: 7g   Protein: 25g   Net Carbs (carbohydrates minus dietary fibre): 2g   Dietary Fibre: 0g   Total Carbs: 2g   Sugar: 2g   

Crepes with Cottage Cheese & Blueberries
Calories: 217   Fats: 7g   Protein: 32g   Net Carbs (carbohydrates minus dietary fibre): 8g   Dietary Fibre: 1g   Total Carbs: 9g  Sugar: 6g   

5g of slivered almonds = 29 calories, 2.5g of fat, 1g of carbs & 1.1g protein.
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This recipe for protein powder crepes has got to be the easiest, quickest recipe going around. With three ingredients & a measly 157 calories they make their way into my week quite regularly.

For sweeter crepes & a stronger vanilla flavor; add: 1 tsp. of vanilla extract and 3 – 5 drops of stevia drops. 
Any flavor protein powder will work great for sweet based crepes. 

Basic Crepes:

One Scoop (20g) - vanilla/plain protein powder
1 whole egg + 1 egg white
1 Tbsp. – almond milk (any milk will work for this recipe)

If you're serving the crepes with the cottage cheese ice cream prepare that first.
 
Combine all of the ingredients.

Whisk until smooth and no clumps of protein powder remain.

Lightly grease a small fry pan and set the heat to low – medium. 

I found using an ice cream scoop really helpful in equally dividing the mixture into 4 crepes. Fill the scoop about 2/3 of the way full with the mixture and pour into the pan swirling gently to coat the base.

 After about 10 – 20 seconds gently check the edge of the crepe with your fingers or a spoon to see if you are able to flip it over, when the edge is easy lifted turn the crepe over. Cook the other side for a further 10 – 20 seconds. Repeat with the remaining mixture.

Cottage cheese & blueberry ice cream:

50g – cottage cheese (I use the delicious & creamy ‘Farm Paris Creek – Quark cottage cheese 99.8% fat free’)
30g + 5g (for garnish) – blueberries, fresh or defrosted

Optional:
4 drops – stevia drops
¼ tsp. – vanilla extract

Combine all of the ingredients and mash together with a fork, if you’re after a sweeter taste add the vanilla extract & stevia.

Fill an ice cream scoop with all of the mixture and pat it down with the back of a spoon. Release it onto a plate and pop in the freezer.
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The 'ice cream' should be partially set (which is how you want it) in around 30 minutes.

Reheat your crepes in the microwave for 20 seconds, top with the ice cream, a pinch of slivered almonds and a sprinkling of desiccated coconut & serve with wedges of lemon.

Deliciously Moist Lemon & Coconut Flour Pancake Bites

Nutritional Info – recipe serves one.
Calories: 256   Fat: 17g   Protein: 11g   Net Carbs (carbohydrates minus dietary fibre): 9g   Total Carbohydrates: 16g   Dietary fibre: 7g   Sugars: 5g  

 

  Meadow

These mini pancake bites felt like such a treat! But for only 256 calories for this entire recipe, they are absolutely guilt free (unless you’re me, who after photographing these little morsels, invited a tablespoon of natural peanut butter to the party: add on an extra 154 cals – still super healthy). The lemon zest and especially the big squeeze of lemon over the cooked bites recreates a deliciously moist ‘lemon & sugar pancakes’ experience.

50ml - almond milk (no added sugar)
1 regular sized egg
1 heaped tbsp. - coconut flour
¼ tsp. – baking soda
Zest of 1 lemon
1 Tbsp. – ground walnuts (process walnuts in a food processor)
1 tsp. – vanilla extract
5 drops of Stevia (you could replace this with a teaspoon of honey: add on an extra 34 calories & 8.2 grams of sugar)

2 – strawberries
1 tbsp. - unsweetened shredded coconut to garnish

To assemble these stacks you will need one wooden skewer.

Serves one.
Place all of the pancake batter ingredients (not the strawberries or shredded coconut) into a bowl, whisk until well combined. 

Lightly grease your pan (I use coconut oil) and set the heat to low – medium. Use a heaped teaspoon sized amount of batter for each pancake. 

Flip the pancakes after 1 – 2 minutes or when they are easily turned over. Now flatten the pancakes with the back of a spatula to ensure even cooking and create a nice flat shape.   

Presentation:

Snip a wooden skewer in half and layer the pancake bites with slices of strawberry down the spike. Sprinkle with shredded coconut and a big generous squeeze of fresh lemon 

Make extra to keep in the fridge for snacks (a couple of days will be fine) or to take to school / work. Store them in a container with a wedge of lemon & squeeze over just before eating.   

Original Creation.

The citrus patch