Autor: Margit

Almond and flaxseed pancakes

Published on by MargitLisa kommentaar

These pancakes are amazing to have as dessert or breakfast. They also contain no protein powder which some people do not like. Also, sometimes protein powder can push you out of ketosis if it makes your protein to fat ratio too high. So here is a different version of pancakes that I love to enjoy on Sunday mornings 🙂 Low carb, sugar-free, grain-free, gluten-free and also guilt-free. 

Makes 14 pancakes.

 

What do you need?

  • 20 grams flax seed flour

  • 20 grams of almond flour (Meira brand is available in Selver chain grocery stores in Estonia)

  • 3 eggs

  • sweetener to taste

  • vanilla extract (optional)

  • water (if needed)

  • 1/3 teaspoon of baking soda

  • 25 grams of butter (for frying)

 

How to make them?

 

Preheat your pan to medium high heat.

Whisk your eggs until lightly foamy. Now add in sweetener and vanilla, mix well. Add almond and flax seed flour and baking soda, mix really well. Set the batter aside for about 5 minutes at let it thicken since the flours will tie some of the moisture from the egg. 

If the batter is now too thick, add a splash of water. I didn’t need any since my eggs were on the larger side. You are now ready to fry your pancakes. I used about 25 grams of butter for frying them.

From this amount I got 14 little pancakes. They tasted really good!

Feel free to add toppings like nut butter, some berries, cottage cheese, quark, sour cream or whipped cream. They are also yummy plain without anything in addition.

Enjoy!

 

What about nutrition?

 

The whole recipe is 600 kcal, 33 grams of protein, 12 grams of total carbs (including 4 g of fiber so about 8 g of net carbs), 50 grams of fat.

If divided into 2 servings, one serving is 300 kcal, 16,5 grams of protein, 6 grams of total carbs (including 2 g of fiber so about 4 g of net carbs), 25 grams of fat.

Workout Week 9.–15.12.2013

Published on by MargitLisa kommentaar

In Workout Week posts I will tell you everything about my last week’s workouts.

Monday: BodyPump. A new program after 3 months! It is pretty intense on arms and shoulders but in general I liked it. Took a little weight off in some tracks as the instructor recommended. A good decision: I could concentrate more on technique. I’ll add the weights eventually.

Tuesday: strip aerobics. The same routine as last time but now I was smarter and found a way how to not kill my knees and rub skin off. Enjoyed the class very much!

Wednesday: BodyPump. I was a little sore so it was a difficult workout. Before we started chest track, Maris (my instructor) put her 1 kg weights by my step bench. So naturally I had to use them and pushed them on for the last part of the track. Oh, it burned but felt so good! Program 88 in general is more challenging to me. 

Thursday began with an 8 AM core workout. I was tired and didn’t have enough rest (less than 12 hours between two workouts). It was pretty hard and my abs were on fire. But I did it and then could sit on the bus and go back to my real home for the weekend. In the evening I enjoyed a walk with my dog. 

On Friday I got up bright and early again. It takes me ages to get to the pool (the bus schedule is just killing me here!) but I was in the water by 8.30 AM. I did 500 metres of breast stroke, 500 m of front crawl and 500 m of backstroke. I just got myself a waterproof watch I ordered from eBay for like 7€ and it worked great. Now I can start measuring my swimming better 🙂 When I got home, I went for a walk with my dog and it was killing us because the storm had hit Estonia at night. The wind was seriously incredible and I had to really work my leg muscles.Saturday morning began with a run. 7K and 50 minutes: a normal run, not too slow, not too fast around 7 min per kilometre. But it sure was cold outside. After running took my dog for a walk.Sunday started with swimming: 500 m of breast stroke, 500m of back stroke and 500 m of front crawl. Improved my time with the crawl, stayed the same with breast stroke and was a little slower with back stroke. Later had a walk in a winter storm with my mom and dog.

In total:

2 hours 45 minutes of muscle training
2 hours of walking
1 hour 30 minutes of swimming
1 hour of dancing
50 minutes of running

An average week. Haven’t had a proper rest day for quite some time now but I’m also not missing it that much… Am I weird? Next week will also be a “normal” one but aftet that I’m coming home to have my Christmas and winter break. Since I’m doing all of my exams in December, I won’t have any in January so I’ll have 7,5 weeks of no school (except I will be working on my bachelor’s thesis). But: I don’t have a normal sports club around my rwal home like I do in Tartu. That means NO group workouts (BodyPump!!! 😦 ), doing muscle training alone at home, running and swimming more and doing Zumba with my friend.  Things are going to get interesting.