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!)
- 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
- 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:
- Interval and circuit training
- 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.
- 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:
||Banana and orange
|Spiced Eggplant-Lentil Salad with Mango
||Tofu and broccoli stir-fry with rice noodles
|Banana and peanut butter
||Baby carrots with hummus
|Kale, avocado, tomato and courgette salad
||Bean chilli with cauliflower mash
Please feel free to ask any questions!