Gluten-free Banana Mini Pancakes

Gluten-free Banana Mini Pancakes
Makes 14 mini pancakes

Have some weekend fun by whipping up a batch of gluten-free Banana mini pancakes. If you aren’t up for making a large batch like this, simply halve the recipe below. Macros are calculated on a serving being 4 mini pancakes so there will be enough for 3 people with some leftover. Serve drizzled with honey or maple syrup and enjoy with fruit (however, macros exclude any of the garnishes).

270g over-ripe bananas, peeled weight (approx. 2 large)
4 large eggs
1 tsp baking powder
½ tsp ground cinnamon
3 TB light olive oil
blueberries, to serve (optional)
honey (optional)

Chop the bananas, then place them into a bowl and use the back of a fork to mash them to a smooth puree. Crack in 4 eggs and whisk well to combine. Add the baking powder and cinnamon (best added by sprinkling over through a tea strainer). Whisk until there are no lumps and the baking powder and cinnamon have been mixed in thoroughly.

Pour 3 tablespoons light olive oil into a little bowl and have a ball of kitchen paper handy. Dip the kitchen paper into the oil and wipe the pan with it. Place the pan over low-moderate heat.

One mini pancake = two tablespoons of the banana batter: Add the batter into the centre of the pan and cook until you notice little bubbles appear on the pancake. Gently turn over by nudging an egg-lifter or spatula under the pancake and flip to cook the underside. (Don’t worry if you burn the first one, the first pancake is always a disaster until you get the temperature just right). Remove the cooked pancake and set aside. Repeat the process until all the pancakes are made. You may not use all the oil, but it’s unlikely you will use any more than this. (Macros are calculated on using the full 3 tablespoons.)

NOTE: You may be able to make two pancakes in the pan at the same time, but they may not hold their round shape as well. Also, these pancakes are not suitable for large sizes, as the ‘batter’ is very delicate. However, they are perfect for mini ones. These ones were approximately 10cm diameter.

Calories per serving = 240Cal
(4 mini pancakes, excl. garnishes)

Macros per serving (4 mini pancakes, excl. garnishes)

  • Fats 15g
     of which saturates        3g
  • Carbs 16g
     of which sugars            14g
  • Fibre 2g
  • Protein 2g

Allergens
Eggs
Wheat (may be found in the baking powder)


If you’re struggling to lose weight and need some guidance on the best nutrition for fat loss, then Olly Foster’s 12 week body transformation program can help you.

“I honestly couldn’t recommend this programme enough, it has completely changed my day-to-day life and overall happiness.” HOLLIE

“Best purchase of my entire life. I’m so happy with the physical results, but I’m even more happy about the way I feel mentally.” JUDE

Visit www.action-reaction-training.com to find out how to get in the best shape of your life.

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Spicy Breakfast Scramble

Spicy Breakfast Scramble
Serves 2

Jazz up your weekend breakfast with this spicy scramble. These eggs include a combination of red and green peppers which are cooked until they are completely soft before the eggs are added to the pan and scrambled as normal.

2 tsp chili oil
1 red pepper, seeds removed and cut into thin strips
1 green pepper, seeds removed and cut into thin strips
2 tsp harissa paste
4 large eggs
2 TB skimmed milk (optional)
generous pinch ground coriander
generous pinch ground turmeric
salt and white pepper
chives, snipped to garnish

Heat the chili oil in a non-stick pan and gently fry the red and green peppers over a low heat until completely softened and cooked through, adding the harissa paste towards the end.

In the meantime, whisk the eggs in a jug along with the milk, coriander, turmeric. Season with salt and white pepper.

Add the whisked eggs to the pan and cook, stirring continuously with a silicon spatula until the eggs have scrambled. (Do not be tempted to increase the temperature – just before you think they are done, remove them from the heat and continue to stir, as they will continue to cook off the heat).

Serve garnished with snipped chives and add more salt and pepper, if desired.


Calories per serving = 248Cal

Macros per serving

  • Fats 16g
     of which saturates       9g
  • Carbs 4g
     of which sugars           5.9g
  • Fibre 3g
  • Protein 17g

Allergens
Eggs
Milk


If you’re struggling to lose weight and need some guidance on the best nutrition for fat loss, then Olly Foster’s 12 week body transformation program can help you.

“I honestly couldn’t recommend this programme enough, it has completely changed my day-to-day life and overall happiness.” HOLLIE

“Best purchase of my entire life. I’m so happy with the physical results, but I’m even more happy about the way I feel mentally.” JUDE

Visit www.action-reaction-training.com to find out how to get in the best shape of your life.

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Egg-white Omelette with Mushrooms and Rocket

Egg-white Omelette with Mushrooms and Rocket
Serves 1

Getting as much flavour as you can into your mushroom filling allows you to do away with the yolks in this omelette – making a low-fat, high-protein breakfast of champions!

Calories per serving = 129kCal

Macros per serving

  • Fats 2g
     of which saturates       1.2g
  • Carbs 4g
     of which sugars           0.3g
  • Fibre 8g
  • Protein 1g

Ingredients

2 tsp olive oil
100g mushrooms, sliced
¼ tsp dried thyme
3 egg whites, lightly whisked
salt and white pepper
small handful rocket

Method

Heat 1 teaspoon oil in a pan and fry the sliced mushrooms until caramelised, adding the dried thyme halfway through. Season and set aside.

Wipe the pan clean and heat the second teaspoon olive oil. Season the egg whites with salt and pepper, then pour in the pan, tilting the pan to spread the mixture evenly.

Cook gently until completely cooked through, then add the mushrooms onto one side of the omelette. Top with rocket and fold the omelette in on itself. Serve immediately.


Allergens
Eggs


If you’re struggling to lose weight and need some guidance on the best nutrition for fat loss, then Olly Foster’s 12 week body transformation program can help you.

“I honestly couldn’t recommend this programme enough, it has completely changed my day-to-day life and overall happiness.” HOLLIE

“Best purchase of my entire life. I’m so happy with the physical results, but I’m even more happy about the way I feel mentally.” JUDE

Visit www.action-reaction-training.com to find out how to get in the best shape of your life.

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Chia Porridge with Berries

These overnight chia pots are great for mornings when you are in a hurry as you simply pop it in the fridge the night before to soften and swell. We topped our chia pots with berries, but you could use any fruit, nuts or granola. Another variation could be to add ground cinnamon into the mixture and top with diced apples!

Calories per muffin = 145kCal

Macros per serving:

  • FATS – 9.5g
    • of which saturates 1g
  • CARBS – 4.1g
    • of which sugars 1.2g
  • PROTEIN – 5.4g

Ingredients:

1 ½ cups unsweetened almond milk
½ cup white chia seeds
½ tsp vanilla extract
¼ tsp Stevia
8-10 raspberries
8-10 blueberries

 

Method:

Combine the almond milk and chia seeds in a bowl. Cover and place in the fridge for several hours, or preferably overnight to soften and swell.

The next morning, simply stir in the vanilla extract and Stevia and divide between 4 pots or small bowls. Top with berries of your choice and an additional sprinkle of Stevia, if desired.

Allergens
Almonds

 

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If you are confused about good nutrition and the impact it can have on your body and training then Olly Foster’s 12 week body transformation program can help you.

“I honestly couldn’t recommend this programme enough, it has completely changed my day-to-day life and overall happiness.” HOLLIE

“Best purchase of my entire life. I’m so happy with the physical results, but I’m even more happy about the way I feel mentally.” JUDE

Visit www.action-reaction-training.com to find out more about Olly’s ART 12 week body transformation program

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Guilt-free Fry Up

We called this a guilt-free fry up because that is exactly what this is. This is a fantastic option for those who are allergic to eggs but still want to enjoy a low-carb breakfast. The truth is, you can get quite creative with lean chicken mince, as we have done here.

Serves 2

Calories per serving = 267 kCal

Macros per serving:

  • FATS – 12.6g
    • of which saturates 2.5g
  • CARBS – 3.6g
    • of which sugars 3.2g
  • PROTEIN – 32.5g

Ingredients:

250g lean chicken mince
½ tsp onion powder
½ tsp dried oregano
salt and freshly ground black pepper
2 tsp olive oil
6 mushrooms, halved
½ avocado, peeled and sliced
1 large tomato, sliced

Method:

Preheat the oven to 160°C.

Preheat the oven to 180°C.

Combine the chicken mince with the onion powder and dried oregano. Season the mixture well with salt and pepper. Divide into 4 equal parts and roll each one into little sausage-like shapes.

Heat one teaspoon olive oil in a pan and fry the sausages over medium heat until golden and crispy on the outside. They will not be cooked on the inside yet, so this when you can pop them in an oven-proof dish for 10-15 minutes to cook all the way through.

Use this time to prepare the remaining ingredients. Use the same pan (you may need to give it a wipe with kitchen paper, then add the additional teaspoon olive oil and fry the mushrooms until golden. Add the tomato slices and lightly fry to your liking.

Divide into two portions and serve the cooked chicken sausages, fried mushrooms and tomatoes and sliced avocado. Season the plates generously with salt and black pepper. If you have any herbs or spring onions in the fridge, add them as a garnish.

Allergens
None

 

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If you are confused about good nutrition and the impact it can have on your body and training then Olly Foster’s 12 week body transformation programme can help you.

“I honestly couldn’t recommend this programme enough, it has completely changed my day-to-day life and overall happiness.” HOLLIE

“Best purchase of my entire life. I’m so happy with the physical results, but I’m even more happy about the way I feel mentally.” JUDE

Visit www.action-reaction-training.com to find out more about Olly’s ART 12 week body transformation programme

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Sausage and Mushroom Skewers

Sometimes you want to give eggs a skip at breakfast time, and this is a great way to enjoy the best parts of a fry-up, except in a lean way. If you are cooking for your partner, double up the ingredients and present it fancy! A good tip to remember: Pop the porkies in the freezer for 20 minutes before slicing them, making the process easier.

Serves = 1

Calories per serving = 292 kCal 

Macros per serving:

  • FATS – 17.8g
    • of which saturates 3.6g
  • CARBS – 15.7g
    • of which sugars 10.7g
  • PROTEIN – 14.6g

Ingredients:

2 reduced-fat pork sausages
4 mushrooms
¼ red onion
1 TB olive oil
1 TB soy sauce
chopped herbs, to garnish
small tomato, sliced to serve alongside (optional)

Method:

Preheat the oven to 350°F / 180°C.

Slice the sausages into 3 or 4 pieces and skewer onto the kebab stick, alternating with mushrooms and pieces of red onion.

Whisk the olive oil and soya sauce together and baste the kebabs. Bake in the oven for 20 min, turning after 10 minutes and basting with remaining marinade.

Serve immediately garnished with freshly chopped parsley and a sliced tomato on the side.

Allergens

Wheat
Milk
Soya
Sulphites (may contain)

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30 Delicious, healthy recipes which are quick and simple to make.  Healthy food doesn’t have to be bland or boring, let us show you how!

You’ll also receive a FREE copy of the ART breakfast e-book, 20 delicious low carb, high protein nutritious breakfast ideas to help you burn body fat and keep those energy levels up throughout the day.


If you are confused about good nutrition and the impact it can have on your body and training then Olly Foster’s 12 week body transformation programme can help you.

“I honestly couldn’t recommend this programme enough, it has completely changed my day-to-day life and overall happiness.” HOLLIE

“Best purchase of my entire life. I’m so happy with the physical results, but I’m even more happy about the way I feel mentally.” JUDE

Visit www.action-reaction-training.com to find out more about Olly’s ART 12 week body transformation programme

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Mini Mushroom and Spinach Frittatas

We love these little frittatas! They are fairly quick to make, ideal for those doing keto and very convenient. Make a batch and keep in the fridge for up to 3 days. They only need 30 seconds in the microwave to reheat, so two in the morning and you will be good to go. We added a small amount of reduced fat cream cheese to the mix: if you have any of the flavoured ones on hand (like onion and chives), even better! It’s important to caramelise your mushrooms and wilt the spinach beforehand: it adds massive flavour and reduces unnecessary moisture, so don’t skip that step as tempting as it may be.

Makes 6

Calories per serving (1 serving = 2 mini frittatas) = 221 kCal

Macros per serving:

  • FATS – 14g
    • of which saturates 3.9g
  • CARBS – 2.6g
    • of which sugars 1g
  • PROTEIN – 18g

Ingredients:

2 tsp olive oil
170g mushrooms, finely chopped
45g baby spinach, stalks removed and thinly sliced
salt and freshly ground black pepper
6 medium eggs
70g almond milk
1 TB reduced-fat cream cheese
white pepper

 

Method:

Preheat the oven to 180°C.

Heat the olive oil in a large pan and fry the mushrooms until golden and caramelised. Add the finely sliced spinach and allow it to wilt. Lower the heat and cook until all moisture has cooked out. Season with salt and freshly ground black pepper. Set aside to cool slightly.

In a bowl, whisk the eggs, almond milk and cream cheese until well combined. Tip the cooked vegetables into the whisked eggs and stir well. Season the mixture with salt and white pepper.

Grease a muffin tin and use a small ladle (or ¼ size measuring cup) to evenly distribute the mixture into the muffin tin. There will be enough to make 7, and they should be filled 7/8th high. Place in the oven and bake for 15-20 minutes, or until a cake tester inserted into the centre of one comes out clean.

Allow to cool slightly, then run a knife around the edges to pry them out. (If you can brave hot sauce at breakfast time, these are great with a drizzle of Sriracha!)

Allergens
Almonds
Eggs
Milk

……………………………………………………………………………………………………………………………………………………………………

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FOOD FOR BODY AND MIND

30 Delicious, healthy recipes which are quick and simple to make.  Healthy food doesn’t have to be bland or boring, let us show you how!

You’ll also receive a FREE copy of the ART breakfast e-book, 20 delicious low carb, high protein nutritious breakfast ideas to help you burn body fat and keep those energy levels up throughout the day.


If you are confused about good nutrition and the impact it can have on your body and training then Olly Foster’s 12 week body transformation program can help you.

“I honestly couldn’t recommend this programme enough, it has completely changed my day-to-day life and overall happiness.” HOLLIE

“Best purchase of my entire life. I’m so happy with the physical results, but I’m even more happy about the way I feel mentally.” JUDE

Visit www.action-reaction-training.com to find out more about Olly’s ART 12 week body transformation program

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Smashed Avocado on Toasted Microwave Egg Bread

A scrumptious and satisfying breakfast where the ‘bread’ can be made ahead of time (and even frozen!) It’s important to mention that the Tupperware dish we used was an 11cm x 11cm lunchbox dish – simply perfect to mimic sandwich size. Try and get as close as you can to this. While these slices freeze perfectly, we don’t advise doubling the recipe if you want more yield – instead make separate batches inside the microwave to ensure thorough cooking. It’s worth it because this is a game-changer for those doing keto!

Serves 2

Calories per serving = 251 kCal

Macros per serving:

  • FATS – 20.6g
    • of which saturates 3.4g
  • CARBS – 3.9g
    • of which sugars 2.8g
  • PROTEIN – 9.5g

Ingredients:

For the ‘bread’
4 TB almond flour
2 TB ground flax seed
1 tsp baking powder
pinch cayenne pepper
¼ tsp onion powder
¼ tsp garlic powder
¼ tsp mustard powder
2 eggs, lightly beaten
salt and freshly ground black pepper

To finish the dish
½ avocado
salt and freshly ground black pepper
¼ lemon
2 slices of Microwave Bread
1 tsp olive oil
1 large tomato, sliced
handful salad cress or washed sprouts

Method:

  1. Combine all the ingredients to make the ‘bread’ in a small bowl. Grease a small microwave-friendly dish (see the head note for tips on size) and spoon the contents in. Cook on high in the microwave for 90 seconds, then remove. Tip the solid mass out onto a chopping board and allow to cool. Once cooled, turn the mass on its side and slice into 3 slices. Set aside.
  2. Roughly crush half the avocado in a bowl using the back of a fork. Season with salt and pepper and squeeze a lemon into the mixture.
  3. To finish the dish, heat the olive oil in a small pan and lightly fry two slices of microwave bread until toasted on both sides. Remove, then lay the slices of tomato on each and top with the avocado mixture. Garnish with the salad cress.

Allergens
Almonds
Mustard
Eggs
Sulphites
Wheat (may contain)

……………………………………………………………………………………………………………………………………………………………………

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FOOD FOR BODY AND MIND

30 Delicious, healthy recipes which are quick and simple to make.  Healthy food doesn’t have to be bland or boring, let us show you how!

You’ll also receive a FREE copy of the ART breakfast e-book, 20 delicious low carb, high protein nutritious breakfast ideas to help you burn body fat and keep those energy levels up throughout the day.


If you are confused about good nutrition and the impact it can have on your body and training then Olly Foster’s 12 week body transformation programme can help you.

“I honestly couldn’t recommend this programme enough, it has completely changed my day-to-day life and overall happiness.” HOLLIE

“Best purchase of my entire life. I’m so happy with the physical results, but I’m even more happy about the way I feel mentally.” JUDE

Visit www.action-reaction-training.com to find out more about Olly’s ART 12 week body transformation programme

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Smoked Salmon Breakfast Bagel

It’s all about balance, right? While we wouldn’t encourage bagels-for-breakfast on a regular basis, there is no reason why you can’t compromise and share one bagel between two people post-workout. Ensuring its topped with healthy toppings, this is sure to be a weekend treat for you and your loved one. Do not be intimidated by the fancy end-result – barely any work goes into the assembly and it can be done in less time it takes to boil an egg!

Serves 2

Calories per serving = 192 kCal

Macros per serving:

  • FATS – 15.2g
    • of which saturates 4.4g
  • CARBS – 22.2g
    • of which sugars 5.6g
  • PROTEIN – 23.2g

Ingredients:

1 white bagel (average-size)
2 TB reduced-fat cream cheese
1 tsp dill, finely chopped, plus additional fronds to garnish
1 lemon, cut into wedges
½ avocado, sliced
100g smoked salmon
10g red onion, finely sliced
1 tsp capers
sea salt flakes
freshly cracked black pepper

Method:

  1. Preheat the oven to maximum grill. Halve the bagel and place under the grill to toast. Remove and set aside.
  2. In the meantime, combine the reduced fat cream cheese with the finely chopped dill. Squeeze the juice from one lemon wedge, season and mix well to combine.
  3. Spread the dill cream cheese onto each bagel half and arrange the slices of avocado on top. Season generously with salt and pepper.
  4. Divide the pieces of smoked salmon onto each avocado-topped bagel and scatter over the red onion and capers.
  5. Finish with additional fronds of dill to garnish and another generous crack of black pepper. Serve with lemon wedges.

Allergens
Wheat
Milk
Fish
Eggs (may contain)

 

 

……………………………………………………………………………………………………………………………………………………………………

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FOOD FOR BODY AND MIND

30 Delicious, healthy recipes which are quick and simple to make.  Healthy food doesn’t have to be bland or boring, let us show you how!

You’ll also receive a FREE copy of the ART breakfast e-book, 20 delicious low carb, high protein nutritious breakfast ideas to help you burn body fat and keep those energy levels up throughout the day.


If you are confused about good nutrition and the impact it can have on your body and training then Olly Foster’s 12 week body transformation programme can help you.

“I honestly couldn’t recommend this programme enough, it has completely changed my day-to-day life and overall happiness.” HOLLIE

“Best purchase of my entire life. I’m so happy with the physical results, but I’m even more happy about the way I feel mentally.” JUDE

Visit www.action-reaction-training.com to find out more about Olly’s ART 12 week body transformation programme

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Quinoa Porridge with Berries and Pistachios

This high protein ‘porridge’ has a surprising crunch from the nuts and offers sweetness from the berries. You could use skimmed milk, but it is equally tasty with almond milk and therefore suitable for vegans. Halve the recipe below if you are cooking for one, and double it up if you are making it for the family.

Serves 2

Calories per serving = 230 kCal

Macros per serving:

  • FATS – 6.3g
    • of which saturates 0.8g
  • CARBS – 32.1g
    • of which sugars 11.3g
  • PROTEIN – 8.1g

Ingredients:

½ cup quinoa, rinsed
½ tsp vanilla essence
½ tsp ground cinnamon
2 tsp maple syrup, plus extra to drizzle
¼ cup unsweetened almond milk
2 TB dried cranberries, chopped
2 TB shelled pistachios, chopped
¼ cup blueberries
¼ cup raspberries

Method:

  1. Place the rinsed quinoa into a pan with 1 ½ cups of water. Bring to the boil, then reduce to a simmer. Simmer for 10-15 minutes until the quinoa is cooked and all the liquid has evaporated. You may need to add a little more water if it cooks out and the quinoa is still uncooked.
  2. When done, stir in the vanilla essence, ground cinnamon, maple syrup and half the almond milk. Add the chopped dried cranberries and half the chopped pistachios and combine well.
  3. Divide between two breakfast bowls and top with the remaining pistachios, blueberries, raspberries and a drizzle of maple syrup on top. Add a dash of the remaining almond milk to each.

Allergens
Almonds
Pistachios
Sulphites (may contain)

 

 

……………………………………………………………………………………………………………………………………………………………………

GET OLLY FOSTER’S NEW E-BOOK FOR JUST £3.49:

FOOD FOR BODY AND MIND

30 Delicious, healthy recipes which are quick and simple to make.  Healthy food doesn’t have to be bland or boring, let us show you how!

You’ll also receive a FREE copy of the ART breakfast e-book, 20 delicious low carb, high protein nutritious breakfast ideas to help you burn body fat and keep those energy levels up throughout the day.


If you are confused about good nutrition and the impact it can have on your body and training then Olly Foster’s 12 week body transformation programme can help you.

“I honestly couldn’t recommend this programme enough, it has completely changed my day-to-day life and overall happiness.” HOLLIE

“Best purchase of my entire life. I’m so happy with the physical results, but I’m even more happy about the way I feel mentally.” JUDE

Visit www.action-reaction-training.com to find out more about Olly’s ART 12 week body transformation programme