Category Archives: Recipes

Jaffa Protein Pancakes & Chasing Dreams

So now I’ve posted my fool proof Protein Pancake Base Recipe, expect a lot of these posts to appear. I mean a lot. 

First, Let me share some very very exciting news with you. Today after much deliberation and self-doubting I enrolled to start my PT course and certification! I’m very excited and proud of myself and thought what better way to celebrate then with some delicious Jaffa Protein Pancakes.


Jaffa Protein Pancakes


1 quantity of Protein Pancake Base

1 Tbsp Cacao Powder

2 Tbsp water

1 Navel Orange

Greek Yoghurt and Dark Chocolate to serve



First off make up a quantity of Basic Protein Pancake mix and leave in the blender before adding 1 Tbsp of Cacao and and extra 1 Tbsp of water (this just ensures the mixture doesn’t become too dry). Blend until combined and set aside. 



Before you prepare your frying pan to cook the pancakes, de-skin and segment your orange and put in a saucepan with 1 Tbsp of water over low heat. Stir occasionally and boil until the orange is warmed through but has yet to become overly soggy. 


Spray your pan with oil and heat on high heat for about 1 minute before turning to low heat and adding about 1/4 Cup of Pancake mixture to the fry pan.


Cook for 2 minutes before flipping and cooking the opposite side for 2 minutes also. 

Repeat this process for the remaining mixture. It will yield 4 decent sized Pancakes. 


Finally dress your pancakes with the warm orange and greek yoghurt. Grate or break some dark chocolate on top and presto! Chocolatey, Citrusy Goodness! You’re Welcome


Protein Pancakes – The Everchanging Breakfast

Protein Pancakes are one of my favourite breakfasts, especially because you could eat them everyday of the week and never have to have the same type twice. While the add-ins vary, all of my protein pancakes are made on the same simple base recipe. 

Basic Protein Pancakes


1 Cup Oat Flour

1 Scoop Evolve Supernatural Vanilla Protein Powder

3 Egg Whites or 6 Tbsp Liquid Egg White 

1/4 Cup Water

1 Tsp Cinnamon

1 1/2 Tsp Baking Powder

Liquid Stevia to taste


I started with 1 cup of Quick Oats and processed in the food processor for about 2 minutes to make my oat flour. Generally 1 cup of Oats = 1 cup of Oat Flour.


Next up you add in the remainder of the dry ingredients and pulse a few times to combine.


Next add in the water, egg whites and sweetener and blend for about 30 seconds. 


Now, you could stop here and cook your protein pancakes BUT this is where the fun really starts – Endless Protein Pancake variations are before you. I will use this base for any Protein Pancakes on my blog and trust me, expect A LOT of them. 

Quick Protein Pancake cooking tip – Heat your oil and pan (I generally use Spray Coconut Oil) on high heat and then turn down to low just before adding your pancake mix and cook for about 2 minutes on each side – Slow Cooking, Low Heat, Better Pancakes. 


P.s Jaffa Protein Pancakes are on their way…



Post One – Learning Lessons and Mint-Choc Protein Bars

My first day off work in over 6 weeks has so far been very successful! I mean, I woke up in paradise,  started a blog, did a wonderful morning workout, took my puppy to the beach and made some very delicious – as well as clean and nutritious – Protein Bars! I’m new to this so bare with me! Here goes… 

Mint-Choc Protein Bars


I originally found the recipe I modelled these off at The Healthy Maven and with a few small changes tailored these to my (sometimes fussy) taste. I now have a super easy and uber tasty treat or post-workout snack. 

Here are the Ingredients that I used:


1 Cup Pitted Dates
1 Cup Unsalted, Natural Cashew Nuts
1 Scoop Evolve Vanilla Supernatural Protein
1/4 Cup Cacao
1 TSP Peppermint Essence
2 TBSP Hazelnut Milk
1/2 Cup Puffed Rice

The major differences from the original recipe are:
Cacao instead of Cocoa (same amount)
Hazelnut Milk (but use whichever milk you prefer) 
Only one serve of protein 
I did not add the sea salt 
Puffed Rice rather than Millet as it’s what I had on hand
I also used Solely Cashews but again this is personal preference and an entire TSP of Peppermint Essence but this depends again on taste. 


First things first, process dates until a ‘pea-like’ consistency is found. This took about 90seconds in my processor.


Add in the Cashew Nuts and process again until a uniform, relatively smooth texture is found. About 2-3 minutes with occasional stirring was sufficient. 


Add in the rest of your ingredients and process until it clumps together into a ball. This took next to no time at all and the peppermint scent escaping from the blender had my mouth watering already.


Tip the mix into a bowl and add the puffed rice. Now for the messy part! Using your hands combine the rice into the mix. Only do this until all combined otherwise the rice becomes crumbly and the texture isn’t as good. 


This is what you should have.


Next you have to line your slice tray (choose your size depending on desired thickness) with Cling Wrap. This in all honesty is the hardest part of the entire recipe because me and Cling Wrap have never seen eye to eye!


Place the mix into the lined tray and begin pressing it into shape. Make sure that it spreads evenly and is flat along the top and sides. Once smooth pop the whole thing into the freezer for a minimum of 15 minutes. I went with 20 minutes because there was a lot of residual heat in the mixture from the processing. 


Take your slice out of the freezer and lift the Cling Wrap to bring it out of the tray and place on a chopping board ready for slicing.


Cut into 12 bars (or alternatively cut each bar again to make little bite sized treats).


Presto! Now have fun trying to stop yourself from eating the whole plate of yummy goodness!

Now I’m off the local headland for some HIIT!

– Tori