Smoothies, Wraps, Pancakes and a Quiche

Morning guys! I share recipes on my instagram @thisgirlpoles so I thought I'd share some here too. Hopefully lots more to come

Oat & Apple Pancakes (makes 2)



Blend everything up and then use a non-stick pan and 1cal spray to fry these up on a low heat. You can also replace the apple with any other fruit of choice and add a scoop of cottage cheese for an extra protein hit.
- 1/4 cup (30g) oats soaked overnight in
- 1/4 cup (60ml) milk
- 1 apple (1/2 mashed in the batter, 1/2 chopped for topping)
- pinch of salt - pinch of cinnamon
- 1 tsp wholewheat flour
- honey for topping
- 1/8 tsp baking powder (optional)
- Vanilla whey protein powder (optional)


Raspberry & Oat Smoothie



- 1/4 cup (30g) oats
- 1/4 cup (75g) Greek yoghurt
- handful of raspberries
- good splash of coconut water
- honey to taste
- vanilla protein whey powder (optional)


Banana, Raspberry and Spinach Smoothie



This one is pretty substantial and filling so if you can't finish it just save the rest for a mid morning snack (like me!)
- 1/4 cup (30g) oats
- 1/4 cup (75g) Greek yoghurt
- 3 pieces of frozen spinach (large handful of fresh)
- 1 small banana
- handful of frozen raspberries
- honey to taste
- water to loosen
- vanilla whey protein powder (optional)


Blueberry, Spinach & Cottage Cheese Smoothie



- handful of spinach (I use frozen so I'm always stocked up)
- 1/4 cup (30g) oats
- 1/4 cup (75g) cottage cheese
- handful of blueberries
- small pinch of salt
- bigger pinch of cinnamon
- honey to taste
- vanilla whey protein powder (optional)


Tuna & Cottage Cheese Wrap



Wrap like a boss! Roll your wraps up in a piece of baking/greese proof paper to keep your filling from falling out all over the place.
- 1 wholemeal flour tortilla
- 1/2 can tuna
- 1/4 cup (75g) cottage cheese
- spring onions and cherry tomatoes
- 1tsp of red/green pesto
- handful of salad


Tandoori Chicken Wrap



- 1 wholemeal tortilla
- homemade tandoori chicken (get a spice mix and grill up your own chicken skin off with lemon juice and olive oil)
- handful of lettuce
- dollop of cottage cheese
- 1/2 an avocado
- good bunch of fresh corriander


Homemade Cinnamon Apple Rings



Make these in large batches as they take quite a long cooking time, but are definitely worth it! Slice up your apples as thin as possible and place on a (or several) baking trays lined with greece proof paper. Sprinkle with liberal amounts of cinnamon (and a tiny bit of sugar if you've got a batch of more sour apples). Bake on a low heat around 80-100 degrees celsius for 1-1.5 hours then flip them over. Bake for another 1.5-2 hours until dried out, then turn off your oven and let them cool inside it as this will help them crisp up. Keep in an air tight container for easy reach when you need a tasty snack for those 'feeling peckish' moments.


Asparagus Quiche



I'm always trying to find ways of making #healthy or at least healthier versions of my favourite foods. For this quiche I substituted olive oil for butter in the piecrust and rolled it out real thin. The filling was made with 2 eggs, a couple of dollops of low fat crème fraiche (instead of double cream) and a dash of milk. Season with a strong parmesan as a little goes a long way and top with a little feta cheese 10 minutes before the end of baking time. Easily serves 3-4 with a fresh salad on the side.