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Whey better; Protein powder turns sugar and carb-laden treat into tasty, healthy snack.

Byline: Marie-Clare

With summer coming to an end, winter clothes and unhealthy eating habits are creeping in so I've enlisted the help of personal trainer Melanie, owner of Melanie Soares Fitness, to keep me on track with my new fitness and nutrition regime to keep me super slender and healthy for Christmas.

Eating a healthy balanced diet can be difficult, especially when you love a sweet treat or even if you enjoy baking like me.

The lovely Melanie introduced me to whey protein powder a few years ago and, over that time, I have devised some of my personal favorite and most used recipes, such as today's recipe of protein pancakes with blueberries.

They are both delicious and satisfying and I'm getting some of my five a day without the sugar overload. I have them for breakfast, after training or even as a sweet treat in the evening.

Whey Protein has been used as a baking and confectionery supplement for a long time now. It helps to repair our bones, muscles, organs and virtually every body part and tissue in the human body.

While no supplement can replace a diet of whole, natural, unprocessed foods, whey protein can be useful for people with a very busy, on-the-go lifestyle or for those trying to avoid sugar overload as a supplement to their normal diet.

The benefits of a high quality whey, like the protein used here, range from purely aesthetic to health preserving.

Here's a small list of benefits that have been associated with whey protein supplementation: n Weight loss n Assists in increasing muscle mass n Decrease in total cholesterol while increasing HDL (good cholesterol) n Increase in immune system function n Increase in power in sports n Decreased recovery time in training However, the biggest fear expressed about whey protein is that too much protein is "bad for the kidneys". Anyone with kidney disease should avoid high protein diets which can exacerbate pre-existing conditions. Healthy individuals, without any underlying or unknown kidney disease, have nothing to worry about with higher intakes of protein.

If you'd like to add extra protein and struggle with adding in more from food sources, you can add whey protein in this fantastic pancake recipe.

Or, if you are trying to satisfy a sweet craving without overindulging, both protein pancakes and protein ice cream are a great substitute for a high calorie/ carb laced snack.

PROTEIN PANCAKES WITH BLUEBERRIES INGREDIENTS n1 scoop of whey protein powder ( I prefer chocolate but any flavour will work) n2 eggs n1 small banana or half a regular banana n Splash of water, coconut milk or almond milk n Coconut oil or any oil you choose n Handful of blueberries TO SERVE n Greek or natural yogurt berries n Organic nut butter or peanut butter METHOD 1 Place the banana, protein powder and eggs into a jug or blender. I use a hand blender for ease of cleaning. Blend together until smooth but if its really gloopy add a splash of water until it is smooth.

2 On a medium heat, add coconut oil to a frying pan or pancake griddle. Pour the mixture into the pan until you have the desired size of pancake then place some blueberries, evenly spaced, over the top. The mixture will make 4 small pancakes or 1 large one if you prefer. When the edges look like they are browning, turn down the heat and turn over and cook on the other side for a minute or two until the blueberries are soft and bursting.

3 Serve with a some Greek or natural yogurt, berries and for added goodness some organic wholefood nut butter.
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Title Annotation:Features
Publication:Sunday Mail (Glasgow, Scotland)
Date:Sep 10, 2017
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