pre-fuel

Raspberry & Blueberry Healthy Pancake

This is a pancake for one recipe, but feel free to make mini ones as well.

High in protein, fiber, healthy carbohydrates for energy, and low in unhealthy sugars, this is the healthiest pancake recipe out!

(Trust me, I’ve seen them all)

These pancakes are also vegan friendly – dairy and egg free – but are so fluffy you wouldn’t know!

Makes: 1

Time: 15min

Raspberry & Blueberry Healthy Pancake

Equipment:

  • Mixing bowl
  • Scale
  • Whisk
  • Saucepan
  • Measuring cups & spoons

Ingredients:

  • ¼ cup raspberries
  • ¼ cup blueberries
  • 1/3 cup self-raising whole meal flour
  • 2 tbsp. rolled oats
  • 1/3 cup milk of choice (I used unsweetened almond)
  • 1 tsp. cinnamon
  • 1 tsp. vanilla extract

Method:

  1. Heat a saucepan on medium heat.
  2. Meanwhile, take a mixing bowl and whisk all ingredients till uniform, then leave for 10 minutes to thicken.
  3. When hot enough, cook the batter (I made one giant pancake, but you can cook mini ones too), and flip when ready.
  4. Serve with your choice of healthy toppings; I made a shortcut berry sauce by heating up blueberries and raspberries with a pinch of sugar and spices.

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Caramel & Apple Cinnamon Buns

I discovered you can make vegan caramel from dates.

Its the coolest thing! Although I am annoyed I didn’t discover this when I was vegan -.-
All sighing aside, I thought it would be the perfect opportunity to try it out as my filling for apple cinnamon buns.

The second best part, is that these buns are under 200 calories each!
If you were to buy a cinnamon bun from the store (with icing) its 350 calories D:
Not to mention all the ingredients in there that really shouldn’t be eaten by anyone.

These buns are great for breakfast, a snack, pre-workout fuel, dessert… maybe even a midnight snack 😉
Feel free to add whatever filling you like… maybe salted caramel for example?

Mmmmmm salted caramel :3

Serves: 24

Caramel & Apple Cinnamon Buns

Ingredients:

  • 1 large sweet potato
  • 4.5 cups plain flour of choice (bread flour)
  • 1 tbsp. desiccated coconut
  • 1 tbsp. ground cinnamon
  • 2 free range eggs
  • ¾ cup raw sugar/sweetener of choice
  • 2/3 cup almond/soy/coconut milk
  • 1/8 cup instant yeast
  • 2 red apples (julienned – matchsticks)
  • 150g dried dates
  • 30g sultanas
  • Fresh/dried fruit of choice

Method:

  1. Combine milk, oil, and spices in a saucepan, and heat until just under boiling.
  2. Take off the heat and leave to cool till warm.
  3. Gently stir in yeast, then leave to activate and become frothy (approx. 10 min).
  4. Meanwhile, wash and slice the sweet potato to your liking then steam till ‘mashable’. I steam mine for 5 minutes in a 900W microwave in a steamer.
  5. Remove the sweet potato and puree. Place into a mixing bowl. I used an electric mixing bowl with a dough hook as the dough needs to mix for at least 6 minutes.
  6. Mix the sweet potato puree with the eggs, then add coconut and sugar.
  7. Blend in the yeast mixture, then add flour slowly till completely combined.
  8. Let the dough mix for 6 minutes, or until elastic.
  9. Remove the dough from the mixer and place into a greased bowl. Leave to rise in a warm place for about 2 hours.
  10. Once raised, punch back the dough and leave to rise for another 30 minutes.
  11. Take the dough and roll out on a floured surface into a large rectangle, 4cm thick.
  12. Place the dates into a frying pan and add water, then heat up and let thicken until a thick caramel.
  13. Let the date caramel cool, then spread over the rectangle along with dried fruit of your choice, and sliced apple.
  14. Roll up the rectangle to form a cylinder, pinching the ends so that the goodies inside don’t fall out.
  15. Preheat oven to 180C.
  16. Slice the roll into buns about 10cm wide, or to your preference.
  17. Place each bun onto a tray, repeat till the roll is sliced. Place each bun tray to bake for approximately 25-30 minutes, then leave to cool.
  18. Drizzle with golden syrup or maple syrup as a finishing touch. Serve warm!

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