Month: July 2024

Flaxseed Carrot Cake Pancakes – 90 calories each

flidfit Healthy Swaps, Recipes, Sweet Treats, Vegeterian

 

Okay, okay…. I might just be a little addicted to this flaxseed pancake recipe – but it’s pretty healthy, contains plenty of fibre and you can add grated vegetables to make it lower in calories.

One of my favourite cake recipes is carrot cake.  So todays flaxseed variation turned the basic pancake recipe into “Flaxseed Carrot Cake Pancakes”.  Served with cream cheese, chopped walnuts and pecans and a tiny drizzle of maple syrup.  These really didn’t need much sweetening, thanks to the dates that were incorporated into the batter.

These are super filling.  The recipe makes 8 pancakes, but 3 per person is adequate.  I didn’t struggle to eat the fourth!

Flaxseed Carrot Cake Pancakes – 90 cals

Preparation Time          10 mins

Cooking Time:               10 mins

Makes:                             8 pancakes

Calories per serving:     90

 

Ingredients

Oat Flour                                                  45g

Spelt Flour                                                40g

Linseeds, Freshly Milled                        7g

Baking Powder                                         1 Tsp/2g

Bicarbonate of Soda                                 ½ Tsp/2.5g

Peanut Butter, Powder, PB Fit              2 Tbsp/12g

Cinnamon, Ground                                  1 Tsp/3g

Butter, Salted                                           15g

Milk, Whole                                              130ml

Eggs, Free Range, Medium                    1 Egg/50g

Dates, Deglet Nour                                  34g

Miso, Paste, White, Yutaka                    2g

Carrots, Peeled                                         125g

Method

Peel and coarsely grate the carrots. Chop the dates in half, removing stones if present. Liquidise the egg, dates, milk, miso and butter in a blender to form a frothy liquid.

Mix all the dry ingredients (apart from the grated carrot) in a large mixing bowl.  Add the milk mixture to the dry mix and thoroughly combine.

Add the grated carrot and stir through. Leave for 2-3 minutes.

Preheat a large frying pan over a medium heat. You want the surface to be hot but not too hot – the oil shouldn’t smoke when it makes contact with the surface.

Lightly oil your frying pan (I use coconut oil) and pour half ladle measurements of the batter onto the pan. There should be 8 pancakes (as recipe is written). Best to cook them in two batches of four.

Flip when bubbles appear in the middle and the edges turn slightly dry, being careful not to burn.

Cook for 1-2 minutes more on the other side and then top with whatever else you please.

Serve topped with full-fat soft cream cheese, chopped walnuts or pecans (or a combination of both) and a drizzle of maple syrup.

Will reheat well the next day in the microwave.

Nutrition Data Per Serving

Calories (kcal)          90.4

Protein (g)                  3.4

Carbohydrate (g)        8.9

Fat (g)                        3.5

Fibre (g)                     6.6

Fruit & Veg                 0.4

Flaxseed carrot cake pancake – topped with cream cheese, chopped walnuts and pecans and a drizzle of maple syrup

Creamy Alfredo Pasta Sauce (Vegan) – 152 calories per portion

flidfit Vegan / Plant based

Who doesn’t like a creamy cheese sauce – poured over pasta or topping a dish full of vegetables.  This creamy vegan version of Alfredo sauce is nutritious and versatile – plus full of fibre, thanks to the chickpeas, cashew nuts and cauliflower.  Virtually no cooking involved apart from steaming the cauliflower – everything is whizzed up in a food blender.

Try it – you’ll be pleasantly surprised!

A regular Alfredo sauce has butter, double cream and lots of parmesan, so is probably three times as many calories.

I’ve used mine here to make a pasta bake, adding cooked fusilli, a couple of slices of ham, shredded.  Then topped with grated parmesan, Cheddar and panko breadcrumbs, heated in the oven for 30 minutes until golden and crispy.

Now I’ve tried this, it’ll be appearing in recipes more often.

Creamy Alfredo Pasta Sauce (Vegan) – 152 calories per portion

Preparation Time:         20 mins

Cooking Time:              N/A

Serves:                            4

Calories per serving:    152.0

 

Ingredients

Cauliflower, Steamed                           300g

Cannellini Beans, tinned, drained     110g

Cashew Nuts, Plain                               40g

Yeast, Flakes, Nutritional, Engevita   4 Tbsps/40g

Juice, Lemon, Fresh                              2 Tbsps/30ml

Garlic Puree                                            8g

Water, Mineral Or Tap                        150ml

Onions granules                                   ½ Tsp/2.5g

 

Method

Boil or steam your cauliflower until soft.

When the cauliflower is soft, place into a food processor, add the remaining sauce ingredients and blend on high until nice and smooth.

Use as a pasta sauce or to top dishes in place of a cheese sauce.

 

Nutrition Information

Calories (kcal)      152.0

Protein (g)               9.3

Carbohydrate (g)    10.7

Fat (g)                     7.0

Fibre (g)                  5.9

Fruit & Veg              1.5

Chickpea cookie dough ball bites – 47 calories each

flidfit Uncategorized

Making healthier, low sugar, high fibre and nutritionally superior snacks has recently become a bit of a mission for me.  Let’s face it, we all occasionally need that sweet hit – and these chickpea cookie dough balls achieve that!  Just 47 calories each, they provide a massive 6.3g of fibre per ball…

Easy to make and absolutely no cooking required – just place all the ingredients into a food processor, whizz up and shape the crumbly mix into bite sized mouthfuls of deliciousness……

Chickpea cookie dough ball bites

Preparation Time:                5 mins

Cooking Time:                     N/A

Makes:                                   20 bites

Calories per serving:           47

 

Ingredients

Chick Peas, Canned (drained and rinsed)         1 Can/240g

Oat Flour                                                                  120g

Dates, Soft, Pitted                                                   125g

Peanut Butter, Powder, PB Fit                               15g

Miso, Paste, White                                          1 Tsp/5g

 

Method

Drain and rinse the chickpeas.

Add to a food processor (using metal blade) with the other ingredients and process until well combined.

Roll into bite sized balls.

Enjoy as a snack with a nice cup of tea!

Store in the fridge in a sealed container for up to a week.

Nutrition Data Per Serving

Calories (kcal)                    47

Protein (g)                          1.6

Carbohydrate (g)              6.0

Fat (g)                                 0.4

Fibre (g)                              6.3

Fruit & Veg                         0.4

 

Flaxseed Pancakes – 94 calories each

flidfit Uncategorized
Savoury flaxseed pancakes. Served with avocado, cottage cheese, cherry tomatoes, grated kohlrabi & carrot topped with a homemade French salad dressing and chopped toasted cashew nuts.

I am not a huge fan of bread.  I’d much rather eat a huge colourful salad than a sandwich.

Knowing the health benefits of flaxseeds (linseed), I searched around for a recipe.  The recipe I settled upon was a vegan recipe, which I adapted to make it my own, non-vegan recipe – substituting the peanut butter for less calorific peanut butter protein powder (but keeping that lovely nutty flavour), adding an egg.  I also replaced wholemeal flour with spelt flour, which always adds a bit of nutty flavour and some texture.

I’ve a feeling these might be making a regular appearance from now on!

Flaxseed pancakes – 93 calories

Preparation Time:           5 minutes

Cooking Time:                 10 minutes

Serves:                               2 (3 pancakes each)

Calories per serving:       94 cals (per pancake)

Ingredients

Linseeds, Freshly Milled             10g

Butter                                              15g

Milk, Whole                                   20ml

Baking Powder                              1 Tsp/2g

Bicarbonate of Soda                   ½ Tsp/2.5g

Peanut Butter, Powder, PB Fit  2 Tbsp/12g

Salt                                                  0.5g

Flour, Oat                                        45g

Eggs, Free Range, Medium     1 Egg/50g

Flour, Spelt                                    40g

You can make the oat flour by whizzing some porridge oats in a blender or food processor. 

The flaxseeds can be dark or golden.  Best to mill flaxseeds immediately before use for maximum nutritional benefit.

Method

Preheat a large frying pan over a medium heat. You want the surface to be hot but not too hot – the oil shouldn’t smoke when it makes contact with the surface.

In a large mixing bowl, combine flaxseed meal, peanut powder, baking soda, baking powder, salt and stir to combine. Whisk the egg, add to the egg the milk and butter (melted).

Add the wet ingredients to the dry ingredients and whisk until well combined.

Let batter rest for 5 minutes.

Lightly grease your frying pan and pour half a ladle measurements of the batter onto the pan. There should be 6 pancakes (as the recipe is written). Best to cook them in two batches of three.

Flip when bubbles appear in the middle and the edges turn slightly dry, being careful not to burn.

Cook for 1-2 minutes more on the other side and then top with whatever else you please.

These will reheat well the next day in the microwave (or pop into a toaster for a minute).

To make a sweet version of these pancakes, add 15ml of agave nectar, maple syrup or honey, plus a teaspoon of vanilla essence or paste.  Serve with warmed berries, stewed apples, sliced banana or peanut butter.  Oh, and a big dollop of creme fraiche or cream!

Nutritional Data Per Serving

Calories (kcal)            94

Protein (g)                    4.1

Carbohydrate (g)        6.2

Fat (g)                           4.4

Fibre (g)                       7.8