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Protein Pancake Recipe

Follow a healthier twist with this special pancake recipe made from porridge oats, with only 335 calories, 26.9g carbs and a loaded with protein (34.1g). The recipe makes 5 pancakes. It is easy and quick to make, guilt-free and delicious pancakes to enjoy. [embed]https://youtu.be/4io-q9yPDwk[/embed] Follow a healthier twist with this special pancake recipe made from porridge oats, with only 335 calories, 26.9g carbs and a loaded with protein (34.1g). You will need; 20g porridge oats 20g maple syrup 55g 0% fat Greek yoghurt 1 egg 1 scoop (30g) Natural Nutrients Whey Protein Isolate Vanilla Watch the video for instructions. Add optional maple syrup, butter and fruit toppings before serving. Enjoy your delicious pancake. Happy Pancake Day!
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IT’S CHRISTMAS – Your Guide to Staying Fit And Festive!

December is in full swing so now is the perfect time for getting prepared for the big day itself. BUT, that doesn’t just mean with shopping and food, it also should mean preparing yourself for the amounts of food and most likely alcohol along with it. Now is the perfect time to start a “pretox”, just like a detox but it is instead preparing and preventing for the perfect damage limiting tactic which means you can start the festivities in the perfect shape to do so, or go in hungover, bloated and guilty. What this will do is prepare your living and body with the correct nutrients that you will be lacking this time of year which can be done through Supreme Greens, Milk Thistle and Vitamin C. These supplements are perfect for providing your body with the nutrients it is missing, in the dose it needs. You don’t need to feel guilty about not hitting the gym or start canceling plans to go out and have a few drinks, it can come down to how you will manage your body. What this would mean for you is a guilt-free time and you’ll find it a lot easier to stay focused and then get back on track after it is all over. And if you can’t quite manage the pretox, here are two recipes that should help you before the binge begins. Consider this as an early Christmas present from us that both contain ingredients that will offer those vital nutrients to help to prevent that dreaded hangover. Virgin Mary Mocktail                                                    
  • 200ml Organic Tomato Juice
  • 2tbsps Lemon Juice
  • ½ Tsp Worcestershire Sauce
  • ½ Tsp Tabasco Sauce
  • Celery and lots of ice to garnish
 Binge-Blasting Banana Smoothie
  • 1 x Fresh Banana, mashed
  • 1tbsp Honey
  • 200ml Milk (Cow, Almond or Coconut)
  • 1 x 30g Scoop Unflavoured Whey Protein
  • Blend with ice for a smooth, cold drink
You’ll be able to thank us later for those.
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4 Ingredient Protein Pancakes

There's no secret - we LOVE protein pancakes at Natural Nutrients (especially Liam our founder), but if you go old-school on the recipe - it can take a bit of work, a bit of time to prepare and not always end up the way you want it to. So...if you want a non-chef friendly recipe that literally takes no time at all but still tastes amazing - then check out our 4-ingredient chocolate protein pancake recipe. The ingredients and method is below, but for all you macro trackers - here's a breakdown of the nutritional analysis for the full recipe and for each individual pancake. As you'll see each pancake is low calorie, low carb and high in protein - making them the perfect snack or perfect high protein breakfast choice when you're in a hurry. Nutritional Info (per pancake): Calories: 51kcal, Protein: 9g, Fat: 1.3g, Carbs: 0.5g Nutritional Analysis (per recipe): Calories: 306kcal, Protein: 54g, Fat: 7.8g, Carbs: 3.0g The macros don't include the coconut oil for the pan, or any toppings you choose so make sure you add them in to your calculations. Don't forget to tag us in your attempts at making this recipe on our social media channels and we'll give you a shout out.

4-Ingredient Chocolate Protein Pancakes

Ingredients (makes 6 pancakes): Method:
  • Put all the ingredients except the coconut oil into a mixing bowl and whisk until smooth (for extra smoothness you can use a blender)
  • Heat the coconut oil in a heavy bottomed frying pan until its hot
  • Pour enough batter into the pan to make a medium sized pancake, and cook for around 2 minutes before flipping over and cooking the other side
  • Repeat the process above until all the mixture has been used
  • Pile the pancakes into a stack and add any topping of your choosing.
Enjoy! [embed]https://youtu.be/WAsgAL9EVTY[/embed]
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Strawberry Cheesecake Pancakes

IMG_3201 Hey there Natural Nutrient Ninja’s!   Pancake Day is upon us! It has to be one of my favourite days of the year. So many choices – savoury or sweet, American fluffy or thin crepes?   However, when I have my pancakes I always take the opportunity to pack some protein into them, and in this recipe, we have a triple threat – eggs, cottage cheese & protein powder. Perfect for your post workout meal.   The macros on these are quite substantial so definitely one for all you muscle builders out there. If you want to reduce the fat macros you can replace the coconut milk with Greek yoghurt.   Try it out & let us know what you think. We love to see your versions of our recipes so please tag as #IamaFoodNinja.  

Strawberry Cheesecake Pancakes

Ingredients (makes 6 pancakes – 2 portions): 50g oats 3 eggs 100g cottage cheese 3 scoops Natural Nutrients Wild Strawberry whey protein powder Coconut oil, for frying 200ml coconut milk 100g strawberries  
  • Put all the ingredients except the coconut milk and strawberries into a blender & blitz on high for a minute or two
  • Heat the coconut oil in a heavy bottomed frying pan until its smoking
  • Pour enough batter to make an American sized pancake into the pan and cook for around 2 minutes before flipping and cooking the other side. Repeat until the mixture is used up. It should make around 6 pancakes
  • Add the coconut milk to a food processor and whisk on high until slightly thick
  • Slice the strawberries. Stack your pancakes, putting the coconut cream and strawberries inbetween.
  Nutritional Info (per serving): Carbs 27g, Fat 28g, Protein 45g, Cals 535 Hayley Food Ninja Screen-Shot-2016-02-13-at-14.46.22-209x230
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Greek Yogurt vs Greek ‘Style’ Yogurt – The Crucial Difference

yoygyog If you regularly eat Greek yogurt, then you go and buy Greek ‘style’ yogurt, the difference in taste and texture is immediately obvious. When cash is a bit tight, sometimes you can easily be swayed by the cheaper price of the Greek style versions. Full-fat yogurt contains a good nutrient base needed by humans. However, there are various types of yogurt and their nutritional value can vary substantially. The nutritional value of yogurt may depend largely on the types of bacteria used in the fermentation process. Here are some key nutrients found in natural full fat yogurt:
  • Vitamin B12: found in foods of animal origin. An essential nutrient for our red blood cells, nerve function, and is integral for DNA synthesis in our bodies' cells.
  • Calcium: milk products are excellent sources of calcium. Calcium is required for vascular health, muscle function, nerve transmission, internal cell signalling and hormonal secretion, it’s not just for healthy bones and teeth.
  • Phosphorus: an essential mineral that plays an important role in biological processes. Your body needs phosphorus for many functions, such as filtering waste and repairing tissue and cells.
  • Riboflavin: also called vitamin B2. Milk products are the main source of riboflavin in the modern diet. Vitamin B2 is involved in energy metabolism and recycles important antioxidants. It has also recently been found to affect the metabolism of iron in important ways.
Yogurt is a rich source of protein, yogurt made from whole milk contains about 8.5 grams of protein in each cup (245 g). The protein content of commercial yogurt is sometimes higher than in milk, because dry milk is sometimes added to yogurt during processing. The proteins in yogurt can be divided into two families, whey and casein, depending on their solubility in water. Water-soluble milk proteins are called whey proteins, whereas insoluble milk proteins are called caseins. Both casein and whey are rich in essential amino acids. The majority (80%) of proteins in yogurt are in the casein family, the most abundant of which is alpha-casein. Whey is the smaller family of proteins found in milk products, accounting for 20% of the protein content in yogurt. It is very high in branched-chain amino acids (BCAAs), such as valine, leucine and isoleucine. Real Greek yogurt is made using only natural ingredients, with the best Greek yogurts only containing milk and live cultures. A costly straining process filters out excess water, concentrating the yoghurt into a thick, creamy consistency. So are there any health benefits over its cheaper rival?    
  • It is very high in protein; with typically 10g of protein per 100g tub.
  •  It’s low in sodium, so is good news for blood pressure and cardiovascular health.
  •  It contains probiotics; live micro-organisms. These live bacteria are the backbone of your immune system, keeping the bad out and helping to digest your food, synthesising and releasing vital nutrients to be used by the body. If you have digestive problems, it is very likely you suffer with some form of ‘dysbiosis’, an imbalance of the natural gut bacteria. This can lead to all sorts of issues from inflammation of the gut, to the uncomfortable pain and experience of irritable bowel syndrome (IBS). It is also well known that the gut bacteria of individuals with a high sugar and high carbohydrate diet have a different balance. Why this happens is not entirely clear, but what we do know is that excess yeast and bad bacteria grow their colonies by feeding off sugar.
  •  Greek yoghurt is very low in carbohydrates, which is very beneficial for people who have a sensitivity to carbohydrates or have type 2 diabetes. Typically brands have less than 4g of carbs per serving.
  •  It’s also lower in lactose (the sugar found in milk) than most other yogurts, and can even be tolerated by some people who suffer with lactose intolerance.
  So what about Greek ‘style’ yoghurt? Greek “style” yoghurt contains one or more of the following ingredients:
  •  cream
  •  gelatine
  •  gum blends
  •  stabilizers
  •  preservatives
  •  non-fat milk solids
  •  milk solids
    These are what gives the yogurt its thick texture to replicate actual Greek yogurt. They are thickeners, which detract from the nutritional benefits, whereas real Greek yogurt doesn’t contain any processed ingredients; it’s completely natural.     Greek “style” yogurt is not Greek yogurt; it’s simply something that imitates it, but it doesn’t have the same health benefits. Greek “style” yogurt isn’t known to be particularly bad for you, although the carb content is much higher. It’s not the best option in comparison to actual Greek yogurt; especially when you consider the added ingredients used to thicken it.     Is it worth the extra cost? Absolutely.   If you’re looking for a great breakfast option, or adding to curries or sauces this is a winner through and through. It has an unrivalled amount of protein, lower levels of sodium and low carbohydrate with no added sugar.   Beth Etherington Nutritional Therapist & Health Coach Beth-Etherington-300x300
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Strawberry Basil Smoothie

Hey there Natural Nutrient Ninja’s! It’s summer, Wimbledon has passed but strawberries are still in season! To celebrate the launch of our new whey protein flavour I’ve created this lovely summery smoothie – perfect for breakfast on a sunny morning. As well as tasting amazing strawberries are packed full of antioxidants, vitamin C, and potassium – great news for us exercise freaks. Lots of super intense exercise can sometimes supress our immune systems, so a big dose of Vitamin C and antioxidants can really help with this. And the potassium helps your muscles and nerves work properly, aiding recovery. Add our completely natural protein powder to that & you also have a perfect post exercise recovery shake! It’s suitable for vegetarians, and its gluten and wheat free too! Give it a try & let us know what you think. Strawberry Basil Smoothie Strawberry protein smoothie Nutritional Info (per serving):Carbs 34g, Fat 6g, Protein 26g, Cals 293 Ingredients (makes 1 portion): Method:
  • Cut the banana into smaller pieces so you don’t kill your blender!
  • Add all the ingredients into a blender, with a large handful of ice (if your blender cam handle this).
  • Whizz up for a minute or two, pour into a glass and enjoy!
Enjoy! Hayley Food Ninja Screen-Shot-2016-02-13-at-14.46.22-209x230  
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