Baked Flat Protein Pancake & Healthy Berry Crumble

This morning I was inspired to try a few new recipes again. As a result I ate way too much, but wasn't as stuffed as I would have been after a full Irish breakfast lol ;) 

I loooove berries and a good crumble. All kinds of pie and cookie doughs have always been my weakness, even as a little girl I remember making a dough and just eating it raw! 

The pan cake ("pannari") in the recipe is actually a very traditional Finnish thing. It's a flat cake-ish thing that you bake in a pan in the oven, and it's usually made with white flour and whole milk. Proper pan cake is really moist and thick inside, and it's so delicious! 

I found a recipe for a very good pannari online, it's from a Finnish fitness blogger girl. I subbed a few things in the recipe to suit myself better, and I can warmly recommend this recipe! It's super healthy, low in calories and only good stuff in it. And anyone who has prejudice about bananas; you can't taste it at all! 

Finding a healthy crumble recipe had been a task of mine for a while as well. This crumble goes gluten free very easily too, just sub the regular oats with gluten free ones. The secret to the crumble was to use a tiny bit of coconut oil, which seems to replace the normally used butter perfectly! Enjoy :)

BAKED FLAT PROTEIN PAN CAKE
200 gr natural soy yoghurt (orig.; Quark)
1 Whole egg (orig.; 3 eggs, no egg whites)
4 Egg whites (90gr)
2,5 dl (120 gr) Fast Protein Pan Cake Mix (or any protein powder)
220 gr Banana
2 tbsp (12 gr) Rolled oats
Bit of almond milk (or any milk)

I mixed everything together with a wooden spoon and baked them in 2 small pans. The pan cake can't be too thick, so if you don't have a big enough pan, divide it into more dishes. 

HEALTHY BERRY CRUMBLE
Strawberries
Raspberries
1 Apple
1 tbsp Rolled Oats
Vanilla

CRISP TOPPING
2 tbsp Almond flour
2 tbsp Rolled oats
1 tsp Dessicated coconut
1 tbsp Raw coconut sugar
1 tsp Coconut oil
Cinnamon
Vanilla

Chop the apple and mix with berries, oats and vanilla. Put them into the pan. Mix the crisp ingredients together and place on top of the berries. Bake in 200c for about 20 or until the crisp is golden brown and berries have darkened a little. 

The Perfect Pancakes!

Good morning! 

I _love_ pan cakes, and I have tried dozens of different recipes. Often I also come up with my own recipes in the heat of the moment. Today I somewhat accidentally developed the absolute perfect pan cake recipe! :D They are fluffy, light, rich, filling and packed with super healthy nutritions. They are also low in carbs which is always great for a diabetic.  

PERFECT PAN CAKES

35 gr Oats

20 gr Almond flour

10 gr Dessicated coconut

5 gr Chia seeds (milled)

4 Egg whites

200 mll Coconut / Almond / Oat MILK

Orange essance

Ground all ingredients together in a blender until smooth. Fry on a medium heat on a teflon pan and spray 1kcal spray before each pan cake. Enjoy with avocado chocolate mousse, banana, berries and soy vanilla custard! 

For these pan cakes I used the coconut milk, it made them sweet and really fluffy

Finnish Style Overnight Oats

I have to tell you now that overnight oats are a new thing for me! Coming from a country where 90% of people still eat porridge for breakfast, it's kind of funny :D So as a massive porridge fan I just had to try this. It came out really nice, although next time I might blend all the ingredients in a blender to make it super smooth and also add some banana. And maybe put a little bit less yoghurt. On the other hand the recipe was so filling and I definitely wasn't hungry afterwards! I made a big portion too where I had about 60gr oats and 100gr of yoghurt. You can adjust the amounts of ingredients according to your own taste. 

OVERNIGHT OATS
40gr Oats
50gr Yoghurt
200mll Almond milk (or coconut/oat/rice)
Cinnamon
Vanilla
Stevia

Blend everything together in a container. Put the lid on and let settle in the fridge overnight. In the morning enjoy fresh breakfast with berries and cinnamon and vanilla cooked apples. 

I also had Alpo soy vanilla custard and avocado chocolate mousse

Apples with stevia, cinnamon and vanilla

Breakfast Delish!

This morning I had a loong breakfast! (I love my mornings! A few cups of coffee, reading the news, talking to my friends..). And so I made 2 of my all time favorites; an omelette and pan cakes. Not to forget some delicious orange chocolate coffee! 

BREAKFAST PAN CAKES
40gr Oats
2 Egg whites (or 1 whole egg)
50gr Soy yoghurt
50gr Ricotta
Vanilla

I often flavor my coffee by grating some orange peel and unsweetened cocoa powder. So easy and delicious! 

CARAMEL APPLE FILLING
1/2 Apple diced
Cinnamon
Stevia
Vanilla
Fry the apples on a medium heat for about 10 minutes until they're soft. 

This mini pan cakes has also raspberries, strawberries and some Alpro vanilla custard

SERRANO HAM OMELETTE
Egg whites
Soy cream
Serrano ham
Cherry tomatoes
Spinach

#hazelnuts #cocoa #vanilla #chocolate

..Really, can you go wrong with those hashtags?! :D 

This recipe is modified from the original one from Chocolate Covered Katie's site (http://chocolatecoveredkatie.com/2011/11/06/one-minute-chocolate-cake/). I absolutely love her web site, it is packed with amazing and inspiring recipes! Only one small minus is that some of the ingredients are american and hard to get here in Europe and Scandinavia. But I suppose you can nowadays order pretty much anything online. Also the measurements are in cups which is a different system than we use in Finland. So that has taken some time for me to get used to. Now I know 0,5 cup is app. 1dl / 100mll ;)

But, I can't get over how EASY this lovely cakey is! Plus it's actually made in the microwave!! Quite often I have this treat with my afternoon coffee. As a freelancer musician I spend a lot fo time inside my house for example writing sheet music, sorting emails, and practicing my instrument. So sometimes I start to feel like the walls are falling over on me ;D At those moments a sweet little chocolate cake is the perfect thing to pick me up and return "back to the earth" :3  

CHOCOLATE CAKE IN MICROWAVE

2 tbsp Spelt flour OR Almond flour for gluten free

1 tbsp Cocoa powder (raw cocoa powder is always better but a "normal" one will do as well)

1/2 tsp baking powder

1/2 Banana (about 45gr) --> Mashed; I just squash it with a fork

2 tbsp Almond milk (or any kind of "milk", dairy on non-dairy)

1 tbsp Stevia / Agave nectar / Honey --> Liquid sweetener of your choice. NOTE if you're using powdered stevia add more other liquid

Vanilla essance or powder

Tiny bit of salt

http://www.myfitnesspal.com/recipe/view/137593093902317

148 kcal, 30gr carbs

Mix all ingredients in a small bowl. Even the batter itself looks (and tastes) amazing! You can spray one doze of the 1kcal spray to a mug or a small bowl, and then just pour the mix into it. Microwave for 1-1,5min (60-90 sec.). The cake should come out of the mug easily, give a little help with a spoon.

FROSTING

1 tbsp Hazelnut butter

1 tbsp Caco powder

1 Tbs Agave nectar / Maple syrup / Honey --> liquid sweetener of your choice.

http://www.myfitnesspal.com/recipe/view/137593098096493

140 kcal, 8gr carbs

LIGHT VERSION

1 tbsp Caco powder

1 Tbs Agave nectar / Maple syrup / Honey --> liquid sweetener of your choice.

40 kcal, 8gr carbs

Mix everything in a small bowl (same you used for the batter :) until the texture becomes "runny". With hazelnut butter the consistency will obviously be thicker, and without it's more like a chocolate sauce. When everything is ready, pour/scoop the frosting over the cake and enjoy with berries!

This treat is relatively filling, since it does have spelt flour in it. So even though it's healthy and home made, it fills you up very similar way as a "normal cake". This is just a pimped version towards a healthier option. Plus you won't end up making a whole cake or a pan of brownies.. Because I myself for sure would eat all of it or at least as much as I could. When it comes to treats, I have no self control! 

I'm getting so annoyed every time I read articles etc saying "one piece of dark chocolate per day will keep the sugar cravings away". DOESN'T WORK! I have tried it! And btw, where am I supposed to find a place that sells (quality) dark chocolate one piece at a time?! :D Not here in Kilkenny anyway. So then you have to buy a whole bar of chocolate and the truth is, that the bar wold be gone latest the next day!! So you're better off making a single portion treat so they won't be lurking around the house and tempting you to eat them. (yes treats have super powers and they can manipulate your brain to eat them). At least for me the old saying goes without a doubt - if there is no treats in the house, I won't end up eating them! If I have little stacks around the house, for sure my hands will be reaching for them multiple times a day.   

My boyfriend has an amazing digestion and he can eat anything without putting on weight. *sigh*. He buys cookies, white bread and other "treats" for himself and I have to work really hard not to eat them too! Especially when my blood sugar goes down and I feel like I just want to eat EVERYTHING around me and especially carbs - bread, pastries, chocolate, any fast carbs really. Although the best things to get your sugar up fast would be juice, glucose tablets and fizzy drinks. It's just hard sometimes when you wake up in the middle of the night shaking with a low sugar and it's so easy to just grab the bread loaf and eat away. Lately my balance has been much better thou and I haven't had many lows, which is amazing. I will be writing more about that later :) xoxo

The legendary Betty Crocker.. I once used this for frosting, and then the next day ate the rest of it straight from the can! 

Ah this little cutie is so much better for you than Betty & friends :)

Chocolate sauce version

This one was left in the microwave for a little bit too long :( 

But still tasted amazing :)

Another one made with peanut butter instead of hazelnuts

My Finnish cats Hilma and Vikke are relaxing. Their lives are so tough you know!

Vikke is taking it handy <3