KAL newsletter - Week 7 - General

American-style blueberry pancakes – The Body Coach

 

Makes 10

 

Ingredients

 

300g Plain Flour

35g vanilla protein powder

2tsp baking powder

1tbsp caster sugar

350ml milk

2eggs

1-2tbsp coconut oil, for cooking

400g blueberries, plus extra for scattering

 

To serve

 

Low/zero fat Greek yogurt

Maple syrup

 

Method

 

Tip the flour into a bowl and add the protein powder, baking powder and sugar. Measure out the milk, then crack the eggs straight into the measuring jug. Give the two ingredients a good whisk until well combined.

 

Gradually pour the wet mixture into the dry mixture, stirring or whisking as you go to avoid lumps. When all the liquid has been incorporated, give the mixture a final whisk until smooth.

 

Melt a little coconut oil in a good non-stick frying pan over a medium to high heat. When it is hot, pour in one ladleful of the batter, which will spread out across the base of the pan to about 15cm wide and 1–1.5cm thick. Fry the pancake on the first side for 3 minutes, reducing the temperature a little if the pancake starts to burn.

 

While the pancake is cooking, scatter about an eighth of the blueberries in a single layer over the uncooked surface of the pancake. They will be held in place by the raw batter.

 

Flip the pancake and cook for a further 2–3 minutes, again upping or reducing the heat as necessary – these pancakes are like most other pancakes in that the first one is often not the best. Remove the pancake to a plate and keep it warm while you repeat the process with the remaining batter and blueberries.

 

Serve up stacks of your pancakes with a few extra blueberries, Greek yoghurt and a drizzle of maple syrup.

 

KAL Home Workouts

 

Have you given our new home workouts a go yet? It’s so easy to use, simply select the type of activity you want to do e.g. Cardio, Strength or you can select Random Workout.

 

You will be given different exercise you can add together to make a full workout. You will then be taken through your workout with online guides to help with your technique!

 

What happened last week?

 

We gave The Body Coach’s 7 Days of Sweat Challenge a go – did you make it to Day 7?

We found some inner peace by meditating

Pilates with Michele & Jane

A PT Tutorial from Craig Simpson

We worked our core with Steph

And we finished the week with the last in Jules’ Sunday Zen Yoga series

 

What to expect this week

 

A quick leg HIIT workout & a core stinger from Nick

More Pilates with Jane

A workout from Personal Trainer Rob Docherty

Strength & Stretch Yoga with Jade

We will revisit Personal Trainer Surraya’s workout

Plus some more from The Body Coach & Yoga with Adriene

 

As always, here is the virtual timetable for the week

 

Have a great week

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