Shannon's Nutrition Coaching
Breakfast
Banana Baked Oatmeal
Ingrediants
– 35g (1/3 cup) oats
– 1tsp stevia
– 1tsp cinnamon
– 5g (1tsp) coconut flour
– 1/2tsp baking powder
– 1/2 mashed banana
– 1 egg white
– 100ml almond milk
– 16g (1tbsp) almond butter
– 1/2tbsp honey
* Whisk together egg white and almond milk
* Stir in the remaining ingrediants except honey and almond butter
* grease a ramakin or baking pot and pour in half of the mixture
* drizzle the almond butter over the mixture then add the other half on top
* Bake for 20 minutes on 200C
* Once cooked drizzle honey over the top and serve
Quark Protein Pancakes
2 egg whites
100g quark
2tbsp powdered stevia
30g oat flour (or instant oats)
Splash vanilla extract
1/2tsp baking powder
50 – 100 ml milk
Mix everything together and gradually add milk to form a thick but pourable consistency.
Fry in coconut oil
layer with banana, nut butter & flavoured syrup – I use myprotein zero calorie syrups
​Dark Chocolate Raspberry Mugcake
1 egg white
120ml (1/2 cup) coconut milk
20g Apple sauce
15g (2tbsp) coconut flour
10g (2tbsp) oat flour
5g (1tsp) cacao powder
1/2 tsp baking powder
5 drops dark chocolate stevia
15g (2tbsp) dark choc chips
80g (1/2cup) raspberries
32g (2tbsp) chocolate peanut butter or chocolate hazelnut butter
chocolate sprinkles (optional)
​
* whisk together the egg white, coconut milk and apple sauce
* now fold in the coconut flour, oat flour, cacao and baking powder
add dark choc stevia and whisk until a smooth paste is formed
* now fold in raspberries and choc chips (save some on top to decorate)
pour batter into a greased mug and microwave for 3 minutes
*remove from microwave and put onto a plate, while still hot (so it melts)spread the chocolate nut butter on top
now decorate with choc chips, raspberries and sprinkles and enjoy
Cinnamon Sultana Bread
1 egg
60ml (1/4 cup) coconut milk
38g (2tbsp) agave nectar
2tsp coconut sugar
35g (2tbsp) Greek yoghurt
18g (1tbsp coconut oil)
190g (2 cups) almond flour
50g (1/4 cup) raisins
Pinch salt
1tsp cinnamon
1tsp baking powder
​
mix everything together and Bake on 150C for 30 min
Chocolate Chip Raspberry Cheesecake Pancakes
PANCAKES
2 egg whites
splash almond milk
40g (1/2 cup) oat flour
15g (1tbsp) Greek Yoghurt
15g (1tbsp) apple sauce
3 drops vanilla stevia
10g (1.5 tbsp) choc chips
1/4 tsp baking powder
​
TOPPING:
1
80g (1/4 cup) raspberries
15g (2tbsp) chia seeds
2 drops stevia
2
100g (1/2cup) quark
10g (1/3 scoop) casein
2 drops stevia
3
10g (1tbsp) peanut butter
sprinkles
​
* Make the chia jam for the topping first (topping 1), by blending raspberries until they form a sauce and then adding chia seeds and stevia, allow chia seeds to expand (15min)
* Whisk together all of the pancake ingredients and fry in coconut oil (makes 2-3 pancakes depending on thickness and size )
* Mix quark with protein and stevia together , add a little almond milk if needed (topping 2)
layer the pancakes with the chia jam the quark mix and top with peanut butter and sprinkles
​Carrot Cake Mugcake With Protein Frosting
Recipe makes 1 mug cake
– 1 whole egg
– 50ml milk
– 7g (1/4 scoop) vanilla casein
– 10g (2tsp) oat flour or ground oats
– 10g (2tsp) coconut flour
– 1/2tsp baking power
– 5 drops vanilla stevia
– 10g (1tbsp) peanut butter & co cinnamon raisin swirl
– 10g (2tsp) sultanas
– 40g (4tbsp) grated carrot
– 1/4tsp cinnamon
– 1/4tsp nutmeg
– sprinkle of ginger
*wisk all ingredients together and pour into a greased mug
* once mugcake is cooked empty onto a plate
Frosting
– 50g (2.5tbsp) Greek yoghurt
– 8g (1/4 scoop) vanilla casein
– 10g (1tbsp) peanut butter & co cinnamon raisin swirl
– 1tsp agave nectar
– pinch of cinnamon
– pinch of nutmeg
* mix frosting together to form a thick paste and spread over the mug cake
​Chocolate peanut butter protein pancakes
Pancakes
Coconut oil
1 whole egg
1 egg white
50-100ml milk
1tbsp low sugar apple sauce
30g (2tbsp) peanut butter
20g (2tbsp)coconut flour
5g (2tsp) chocolate protein powder
10 drops stevia
Topping
80g (1/2 cup) frozen cherries
10g (2tsp) chocolate peanut butter
– mix all pancake ingredients together except coconut oil.
– melt oil in a pan and fry pancakes, make 4-5 small pancakes or 1-2 large
– once all cooked stack on top of each other and add frozen cherries
– microwave for 30-60 seconds until cherries melt
– now add chocolate peanut butter and serve
​Maple cherry almond protein mug cake
Cake
* 1 egg
* 75-100ml milk
* 20g (2tbsp) coconut flour
* 16g (1/2 scoop) vanilla protein
* 20g (1.5 tbsp) maple almond butter (or maple peanut butter)
* 65g (2/5 cup) frozen cherries
* 5 drops vanilla stevia
Topping
* 15g (1tbsp) maple almond butter (or maple peanut butter)
* 15g (2tbsp) frozen cherries
– mix all cake Ingredients together and pour into a greased mug
– microwave for 3-5 minutes, stab a knife in to check if it’s cooked , if it comes out clean it’s done
– spread maple almond butter on top and cherries and microwave for another 30 seconds