blueberry pancakes

Mykey and I have recently taken so eating low fat, minimal ingredient pancakes one day a week. We often have ones stuffed with fruit, for example today I have blueberry pancakes. We actually mixed the blueberries in the batter and it came out an absolute treat. It also fuelled my gym work out perfectly. I’m hoping to move away from wheat pancakes soon and experiment with rice flour etc.

On Sunday we had a busy day planned. A baking hot car boot sale and then the rest of the day doing the garden so having a very large breakfast was certainly on the cards. (We burnt it off, don’t you worry!)

Ingredients:

Self raising flour 250g
Oat milk 500ml
Two rashers of Redwood’s tempeh bacon
Half a can of reduced sugar and salt baked beans (or your own home made version if you have more time than we did.)
Two cloves of garlic
A large handful of fresh babyleaf spinach

Method:

Mix the self raising flour with the oat milk until you get a thick batter like mixture. Add more of each ingredient as appropriate.
Leave to sit for 1 minute.
Pour a teaspoon of rapeseed oil into a hot pan and make sure it runs over as much surface as possible.
Pour about half the mixture into the pan and leave to cook until the edges start to change colour and bubbles appear in the middle and then flip and repeat on the opposite side.
Place on a plate whilst you prepare the second pancake.
Once both pancakes are cooked, start heating your beans and gently fry your baby leaf spinach with the garlic and tempeh bacon until soft.
Pour over the top of the pancakes and sprinkle with some nutritional yeast for extra flavour and nutrition.

The below table explains perfectly how I feel about exercise and what has been working for me for about a year now.

High intensity cardio:

Running/sprinting
Interval and circuit training
Spinning
Mountain biking
Fast paced swimming

Strength and core training, Weight Lifting and Plyometric Exercise

Yoga and Pilates for strength
Core exercises like planks, crunches etc.
Weight lifting such as bicep curls, squats, pull-ups, dips, bench press etc.
Burpees, mountain climbers, ninja jumps and bear crawls etc.

Clean Eating

Whole foods and natural foods to be eaten whilst eliminating processed, in packet foods.
Whole grains like brown rice, millet, amaranth, and quinoa are great as unrefined carbohydrates. You should avoid all refined carbohydrates such as white bread and white pasta.
The more raw fruit and veg you can eat, the better.
Lessen your intake of fat, salt and sugar. This becomes easier when you cut out all processed foods.
Eat 5 to 6 small meals a day, keeping your blood sugar steady. (I like 3 meals with 2 large snacks.)
Just drink water, smoothies and homemade juices / not from concentrate juices. (Lots and lots of water.)
Don’t eat things which are full of growth hormones, adrenaline, mercury, saturated fat, cholesterol and nasty antibiotics. (Meat, fish, shell fish, poultry, game, dairy, eggs etc etc.)
Get active. Not only does it decrease fat, strengthen and build muscle, and help you burn more energy at rest, it keeps your heart, lungs, and bones healthy and strong.

In summary, a plant based clean vegan diet will fuel you through the top two tiers. What you eat is 70% of the effort required. Don’t make it a diet, make it a lifestyle change and never look back.

Here’s a typical 2 day’s food:

	Monday	Tuesday
Breakfast	Porridge	Blueberry pancakes
Post Workout	Protein shake	Protein shake
Snack	Nakd Bar	Banana and orange
Lunch	Spiced Eggplant-Lentil Salad with Mango	Tofu and broccoli stir-fry with rice noodles
Snack	Banana and peanut butter	Baby carrots with hummus
Dinner	Kale, avocado, tomato and courgette salad	Bean chilli with cauliflower mash

Please feel free to ask any questions!

Queer Vegan

Food, fitness and culture from a queer, vegan, metal head.

Savoury Breakfast Pancakes

Clean Eating