Emma Nutrition

Simplifying the science through cooking and education. When I'm not on Mummy duties…


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Wheat free pancakes

Wheat free pancakes ingredientsIngredients:

Pancakes:

Oats x 2 tbsp
Pea protein x 2 tbsp
Banana x 1
Almond (or dairy/oat/any nut) milk x 50ml
Eggs x 2

Makes 6 medium sized pancakes

Topping:
Natural Greek yoghurt x 200gm
Honey x 1 tbsp
Cinnamon x 2 tsp

Method:

Pancakes:

  • Blitz the oats into oat flour or fine particles in a blender (I jiggle my blender around from side to side so it doesn’t overheat and gets an even blend).
  • Add the pea protein, banana & eggs to blend. Finally add the milk* slowly to get a good consistency.

*More milk = runnier pancakes ie bigger flatter ones

Topping:

  • Combine yoghurt, honey and cinnamon mixing until smooth.

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From my nutrition notes:
These are the healthiest pancakes you can find! Without any sugar but with the protein they will ensure you get that pancake fix without the sugar rush…and crash. For children you will need to omit the pea protein as it may overload their little kidneys. These are good for intolerances to wheat although not gluten as oats do contain gluten (wheat intolerance is usually as a result of processed wheat not gluten vs coeliacs disease with where one cannot eat oats).
Cinnamon balances the blood sugar and if you use a high protein full fat yoghurt you will feel full and satisfy a morning sweet craving.

**Edit Nov 2013 – my toddlers eat all of these now so you may need to double the mixture for a family 🙂


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Vegetable & protein quiche

Ingredients:

Pastry:
Spelt flour x 2 1/2 cups
Eggs x 2
Salt x 1tsp
Coconut Oil x 4 tbsp

Filling:
Eggs x 7
Milk x 100ml (cow’s, almond, pat or rice)
Fetta or Bacon x 200gm
Red Capsicum x 1 cut into squares
Red Onion x 1 sliced
Courgette x 1 sliced or grated
Carrot x 1 sliced or grated
Cherry Tomatoes x 8 halved

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Method:

  • Preheat oven to 200c

Pastry:

  • Combine spelt flour, eggs, coconut oil & salt together until a soft dough is formed (may need to add more oil or flour depending on consistency). Make sure your dough is firm and not too sticky otherwise it won’t work
  • Grease your pie pan with coconut oil
  • Flatten your dough into the pan with the palm of your hands make sure to cover the sides with your dough

Filling:

  • Cook your bacon (if using)
  • Cook your vegetables (onion, capsicum, carrot, courgette) only until they are just soft
  • Place your vegetables on top of your pastry
  • Whisk eggs, milk and salt in a bowl ( I use a blender as it makes it fluffy and is easy!)
  • Pour the egg mix over your vegetables
  • Place your cherry tomatoes and fetta or bacon on top
  • Bake for 35 – 45 minutes or until golden brown and set in the middle

From my nutrition notes:
Using spelt flour instead of wheat flour reduces allergenic reactions. While spelt flour maintains a very strong flavour it also contains a huge amount of fibre and nutrients as the husk isn’t damaged. The killing process is generally of the old style whereas wheat flour is so processed there is very little nutritional value left and it also spikes blood sugar.
The bacon or feta are used for saltiness to complement the egg and contain protein. Feta is healthier than bacon but there is no harm in having bacon every now and then.

*This quiche is full of flavour and is complemented per very well by a side salad with a vinegarette or plain balsamic dressing.

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