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POWER PACKING PANCAKES (Pancóga próitéin)

Each of these pancakes contains a WHOPPING 18g of protein and only costs €0.57!!!

They are also loaded with B Vitamins, Calcium, Iron, Vitamins A and D.

 

Many people consume high protein diets for optimum sports performance and exercise recovery. However, research now suggests that protein has several key benefits for health beyond sports nutrition. 

 

Protein offers satiety which is that satisfied feeling following a meal/snack. This helps to curb our appetite, delay hunger and almost acts as a 'STOP' signal so that we don't keep picking or over-eating. This fulfilling benefit of protein can be particularly useful for weight management. Try include protein in every main meal such as eggs/dairy/nuts/seeds for breakfast, meat, fish or meat alternatives for lunch and evening meals and even foods such as hummus, nut butters, yogurts and soft cheeses like ricotta/cream/cottage cheese for snacks. Ricotta cheese which is readily available in most supermarkets is actually made from whey protein which is one of the most popular supplements used in sports nutrition and is simply a by product of dairy. This means ricotta cheese is high protein and generally low in fat."Whey" to go!

 

Lean tissue such as muscle in our bodies is made from protein. As people age a natural process called sarcopenia occurs which results in the loss of lean tissue. This can reduce strength and agility and increase the likelihood of falls and fractures. Thus by ensuring a plentiful supply of protein in the diet in combination with strengthening exercise, lean tissue loss can be kept to a minimum.

 

Although for some needs and circumstances supplements CAN be useful. They certainly do NOT need to be relied on. We do NOT have to buy expensive tubs of powders/supplements/bars to get that extra bit of protein in our diet. We can use readily available, natural sources such as: lean meat, fish, eggs, dairy, nuts, seeds, chickpeas, beans, lentils, pulses, quorn, tofu, TVP and even grains like quinoa, wheat, rice. 10% of protein in the Irish diet actually comes from bread!

 

So don't worry about guzzling down shake after shake or relying on expensive bars that YOU can easily make yourself......YOU'VE GOT THE POWER!!! After all you're not going to say in a restaurant "Can I have a scoop of protein with my meal please"!!!

 

POWER PACKING PANCAKES

Makes 5 x 100g FULFILLING Pancakes!!!

All Irish ingredients @Supervalu €0.57/pancake

 

Ingredients:

-3 eggs

-200g oats

-300ml high protein milk

-2 tablespoons chia seeds

-30g protein powder (Optional)

 

1. Blitz the oats in a blender/nutri bullet until they turn into a flour like mix.

2. Add the rest of the ingredients and blend until mixed thoroughly.

3. Heat a non stick pan.

4. When the pan is hot pour some of the mixture on and allow to cook for 2-3 minutes.

(Covering the pancakes will help them cook faster).

5. When the edges start to brown and look dry and bubbles start appearing on the pancake surface, flip the pancake over and cook the other side.

Top them off as you like and GOBBLE EM UP!!!!

 

Pancóga Próitéin AS GAEILGE!!!!! 

 

Comhábhair:

-3 uibheacha

-300ml báinne próitéin 

-200g coirce

-2 spúnóg bhoird síolta chia

-30g púdar próitéin

 

 Modh:

1.Déan blitz ar na coirce i gcumascóir.

2.Cuirtear na huibhneacha agus báinne le chéile. Cuirtear coirce agus síolta chia leis agus measc le chéile. 

3.Más mian leat cuirtear an púdar próitéin leis.

4.Téitear friochtán. Cuirtear cúpla spúnóg bhoird den mheascán isteach sa fhrioctán agus lig ar feadh cúpla nóiméad. Tiontaigh na pancóga nuair a bhíonn an taobh iompaithe sìos cócaráilte agus lig an taobh eile a chócairáil.

5.Sciob an pancóga amach as an bhfriochtán agus bain sásamh as!!!

 

 

 

 

  

 

 

 

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