-Original Post: March 11, 2017-
Whether you are an athlete maintaining physique or an individual on weight loss journey you likely require a greater amount of protein to support the growth and maintenance of lean muscle mass. Daily intake is increased anywhere from 1.4-1.8g per kg of body weight per day making up to anywhere from 25%-35% of total daily calories, this can be a difficult task! The addition of protein powders in the form of whey, egg white, collagen, hemp, pumpkin seed, and pea to name a few are popular in shakes and smoothies, but sometimes you need to get creative. Protein is now used in bars, cookies, nut butters, and the popular protein pancake!
Here's a fact that will really move you. (Pun intended.) When eating on a macronutrient specific diet, that is calculating the right percentage of protein, carbs, and fats for your needs and health goals we often forget about an important nutrient for the ultimate healthy body. Fibre - And we're not getting enough of it! According to a U.S. study* the average adult consumes only 9g of fibre a day. This is less than half of the recommended daily intake of 25g for women, and 38g for men.
Now that you want it, what is it? - Fibre is a non-digestible carbohydrate found in plant foods; fruits, vegetables, nuts, seeds, legumes and grains. It's as simple as that. It is an important part of a healthy diet and plays many roles in the body. Fibre helps to:
-Keep you fuller longer. Fibre slows down digestion keeping you satiated, which may help with weight loss.
-Helps maintain stable blood sugar. Fibre slows your body’s breakdown of carbohydrates, therefore slowing the absorption of sugar into the bloodstream.
-Reduces cardiovascular disease risk. Fibre helps lower levels of LDL (low-density lipoprotein), aka, “bad” cholesterol, which when too high can for deposits of plaque in your arteries.
-And overall, keeps you regular. And don't we love being regular! Fibre helps ad bulk to your stool, sweeping all the unwanted bacteria and toxins out to sea.
Let’s get chewing on some of that roughage!
Blueberry Protein Pancakes, with Fibre!
1 scoop protein powder, I like to use whey protein isolate
1/4 c liquid egg whites
1/4 c almond milk or water
2 tbsp coconut flour
2 tsp psyllium husk powder
1 tsp vanilla extract
1/2 tsp cinnamon
1/2 tsp apple cider vinegar
1/4 tsp baking soda
3 oz fresh blueberries, divided
1+1/4 tsp coconut oil
Heat frying pan with coconut oil at low to medium heat.
Combine protein powder, coconut flour, psyllium husk powder, and cinnamon in a medium bowl and combine.
Add liquid egg whites, almond milk, vanilla extract, and apple cider vinegar.
Fold in 2oz of the fresh blueberries, reserving 1 oz for topping.
Add baking soda last, and stir in very well.
Pour approximately 1/4c of batter per pancake onto the hot pan.
When edges start to round and the top no longer looks fluid, time to flip!
When cooked through top with the remaining fresh blueberries.
Serves 1, makes approximately 3-4 pancakes.
Calories: 311 - Protein: 36g - Carbohydrates: 19g - Healthy Fat:10g - FIBRE: 9g!
*U.S. study found here: Food Surveys Research Group: Fibre Intake Of The U.S. Population