Buckwheat banana protein pancakes

My new favourite breakfast! These buckwheat pancakes are so delicious and packed full of nutrients. Prepping only takes minutes, as you can blitz all the ingredients in a Nutribullet. The compote is super simple, too, as you just need to heat the berries in a saucepan and mash with a fork.

I topped the pancakes with coconut yoghurt (as I think they go particularly well with the coconut flavour), a spoon of compote, and a few walnut pieces, and they were SO tasty!

Also, if you have any leftover, store in an airtight container in the fridge and give them a quick toast before eating the next day.

I used buckwheat because it’s a good source of complete protein (13%), contains all 9 essential amino acids, and is naturally gluten-free, so it's great for those with a sensitivity or allergy. I also boosted the protein content by adding some Plant Paleo bone broth collagen powder.

Buckwheat is high in fibre and contains resistant starch, which can help keep the gut healthy. Buckwheat also contains potassium and magnesium, linked to heart health and muscle function, plus iron and copper to support red blood cells and immune function.

Buckwheat can also keep blood sugar more stable than wheat flour as it has a lower glycemic index (GI) and may help regulate energy levels and cravings. GI indicates how much foods containing carbohydrates will raise blood sugar after eating and are ranked on a scale from 0 to 100. Those with a higher score may cause a rapid rise in blood sugar and insulin levels, followed by a dip, which can result in fatigue and increased hunger.

ingredients

Makes 12-14 small pancakes (15cm)

• 200g frozen blueberries 

• 1 banana 

• 1 lg egg

• 50g oats

• 100g buckwheat

• 2 tbsp protein powder (I used Plant Paleo

• ½ tsp baking soda

• 200ml nut milk 

• 2 tsp coconut oil

• 8 tbsp coconut yoghurt

• A handful of walnuts or any nut you prefer

Method

• Put the blueberries in a small saucepan and warm gently for approx 5 minutes; mash with a fork and set aside to cool.

• Add all the ingredients, except the blueberries, to a blender and blitz for 10-20 seconds.

• Warm 1 tsp coconut in a large frying pan and pour in the batter. I made 2 small pancakes (approx 15 cm) at a time, but you can make any size you like!

• Cook for 1-2 minutes until bubbles form on the top side of the pancake, then flip and cook for about 30 seconds.

• Repeat, but add a little more oil as needed so they don’t stick.

• Serve with coconut yoghurt, compote, and a few nuts

Berry power smoothie

If you’re a regular on my blog, you’ll know that I love a smoothie for breakfast. Today I threw together berries and nuts with creamy oat milk and added protein powder to keep me going until lunch. I always use frozen fruit as it’s so much cheaper and works better in a smoothie as it naturally chills the drink without the need for ice.

Ingredients

Serves 2

• 60g strawberries

• 60g blueberries

• 60g raspberries

• 1 tbsp chia seeds

• 1 tbsp almond butter

• 1/2 tbsp protein powder (I use unflavoured planet organic)

• 350 ml nut milk (I like Plenish drinks) or organic whole

Method

• Blitz!

Blueberry pancakes with maple yoghurt

We’re big pancake fans in our house and these fluffy blueberry fellas have become a new favourite weekend brunch. It’s totally worth the effort of whisking the egg whites as it makes the pancakes really light and they’re a nice change from the classic thin crêpe style (which we usually make).

I’ve used 50:50 plain flour and wholemeal spelt as a/ I just can’t bloody resist a healthy angle and b/ it adds a subtle nutty flavour plus extra protein and fibre. But if you don’t have spelt you could use ordinary wholemeal, or even just plain. I won’t judge you.

Ingredients

Makes 10 x 12cm pancakes

• 300g frozen blueberries

• 6 tbsp plain yoghurt

• 75g wholemeal spelt flour

• 75g plain flour

• 1 tsp baking powder

• 1 large free-range egg

• 250ml milk (plant or dairy)

• 150g fresh blueberries

• Maple syrup (or honey), optional

Method

• Preheat the oven to 60ºc if you want to make the pancakes in batches, and then serve them together. Line a tray with greaseproof paper and put each batch on without overlapping as much as possible.

• First, put the frozen blueberries in a pan and heat for 3-4 minutes with the lid on and then another 5 without. They should have softened, so you can mash them with a fork and add a little maple syrup if you want to sweeten them. Set aside in a bowl to cool off.

• Put the flour, baking powder, and milk in a large bowl.

• Separate the egg white into another smaller bowl and add the yolk to the flour mix.

• Whisk the egg whites until they form soft peaks; when you lift out the whisk, the peak flops to the side.

• Whisk the flour mix until smooth, then fold in the whites with a large metal spoon.

• Heat 1 tsp of light olive oil in a large frying or pancake pan and then add just less than a ladle full of the mix, forming a 10-12cm circle - it doesn’t have to be that precise; I’m just giving you a guide!

• You can add the blueberries to the mix before cooking, or I like to quickly put about 7 or 8 into the pancake when it first goes into the pan, pushing them down firmly so I get inky blue dots after cooking.

• Cook for about 1 minute per side on medium heat. You’ll know when it’s ready to turn when lots of bubbles form on the top surface. I always check the underside to make sure it’s golden brown as well.

• Flip with a large spatula and cook the other side for a minute or two.

• Serve with a blob of compote, yoghurt, fresh blueberries, and a drizzle of maple syrup.

  Tip

• You might have a little compote left over, which is no bad thing as it’s lovely on porridge, muesli or overnight oats.

Blueberry breakfast smoothie

If anything is going to power you through the morning it’s this smoothie! It’s loaded with vitamin C, B6 & 12, potassium, Omega 3, fiber and protein making it a super healthy start to the day.

I hope you like it as much as I do; this is one of my favourite smoothies that I’ve made recently!

Ingredients

Serves 2 

• 200g blueberries

• 80g banana

• 1 tbsp chia

• 1 tbsp flaxseeds

• 1 heaped tbsp oats

• 350ml nut milk or organic whole

Method

• Blitz!

Blueberry, coconut & maca smoothie

I love this smoothie. Super quick and easy to prepare too, but I appreciate not everyone has raw maca powder in their cupboard, but it’s pretty easy to find these days, even Aldi stocks it! You could always leave it out though, the smoothie would still taste great.

Maca is an ancient Peruvian root crop from the radish family, which has a malty, slightly caramel-like taste. It's a great supplement to add to your smoothies or porridge as it won't change the original flavour too much. Maca is well worth having in stock as it's high in antioxidants, nutrients such as Vitamins B1 & 2, calcium and iron, and energy-boosting compounds called macamides and macaenes. It is called Peruvian 'ginseng' as it is said to improve energy levels and help to restore hormone imbalances.

Ingredients

Serves 1

• ½ frozen banana

• 1 handful frozen blueberries

• 250ml coconut milk drink

• 1 tsp maca powder

Method

• Just put the ingredients in a blender and blitz!

Tip

• I keep a stock of frozen fruit in my freezer for smoothies as it's so much better than adding ice, which waters the flavour down. When I find bananas in the fruit bowl that are going a bit too brown, I peel them and add to my freezer bag.

• The coconut milk drink I prefer is made by Rude Health - it doesn't contain any additives or thickeners, unlike other brands, just coconut milk, rice and water.