Crack the eggs into a blender, add mashed banana, rolled oats and 1Tbsp of milk, blend until a smooth batter is formed
If the batter is too thick, add a little extra milk until it reaches the desired consistency
Add the blueberries to the pancake batter (don’t blend)
Heat a small to medium fry pan over a medium heat and add spray the fry pan with the olive oil
When the fry pan is hot enough, add ¼ cup of the batter and cook until bubbles begin to form on the top of the pancake
Carefully flip the pancake over and cook for another 2-3 minutes, or until the pancake is fully cooked and both sides are evenly browned
Repeat with the remainder of the batter
Serve pancakes topped with different fruits, such as banana, extra blueberries or cinnamon stewed apples, a drizzle of honey and some nut butter for a complete meal
The original recipe used only egg whites, which can be purchased in the refrigerated section of the supermarket, or you can separate the egg white and yolk. Use 4 eggs whites in place of the 2 whole eggs.
The original recipe used whey protein powder instead of rolled oats. We suggest speaking with an Accredited Practising Dietitian to determine whether you require additional supplements to meet your protein requirements.
Nutrition information (per serve),
Energy (1262 kJ)
Protein (17.6 g)
Total Fat (10.8g)
Saturated Fat (2.9g)
Sugars (18.1 g)
Added sugars (0 g)
Free Sugars ( 0g))
Dietary Fibre ( 4.7g)
Sodium (171 mg)
Gluten, Dairy, Eggs.
Why is this good?
Regularly eating oats is important for heart health as research has shown oats reduce your blood pressure, your total cholesterol and LDL (bad) cholesterol.
Eggs are complete source of protein i.e., they have all the essential amino acids (the part of proteins we need from our diets) to help with maintenance and repair of muscles after strenuous exercise to help with a quicker recovery.
Eating healthy is making sure you enjoy a wide variety of foods from each of the five major food groups daily, in the amounts recommended. The five major food groups as recommended by the Australian Guide to Healthy Eating are:
vegetables and legumes/bean
lean meats and poultry, fish, eggs, tofu, nuts and seeds, legumes/beans
grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties
Foods are grouped together because they provide similar amounts of key nutrients and eating a variety of foods from the list above helps to promote good health and reduce the risk of disease.
How do I improve my diet?
If you want to improve your diet you have come to the right place. By completing the Healthy Eating Quiz you’ll receive instant personalised feedback and a report on your diet quality to highlight any areas where you can improve your overall eating habits. Your score is based on the frequency and variety of the foods consumed from the five major food groups mentioned above. No Money No Time can help you improve your score by providing tips, goals and suggestions. On top of this we will provide quick, cheap and healthy recipes as well as credible answers to diet hacks, myths and FAQ’s.
Is my diet healthy?
Dietary habits are different between people. Some people choose to follow a particular diet (i.e., Keto diet or vegan diet) while some have to make changes due to certain food restrictions or health conditions. If you want to know if what you usually eat is healthy, then do the Healthy Eating Quiz today to give you the answers in less than 10 minutes.
Why is healthy eating important?
Your HEQ score and personalised feedback report is based on the frequency and variety of healthy core foods you usually eat. This is important because no single food contains all the nutrients we need to stay healthy. Some foods are higher in nutrients than others and people who have a lot of variety in the foods they eat are more likely to be healthy and to stay healthy. In other words, if you can eat a large variety of vegetables as opposed to only 2-3 types of vegetables, the benefits are much greater. This type of diet also helps you to feel better, think better and perform better during your usual daily activities.