Hello and welcome to the last day of Masha’s Jars Nutrition Week! Today, I’m finishing off a week full of sports recipes and nutrition tips & tricks I wrote for you. Don’t hesitate to reach out to me on Instagram or via email [email protected] for questions, ideas or personal meal plans.
Breakfast: Protein pancakes
If you have followed me throughout the quarantine, you’ve probably noticed our many pancake breakfasts. My boyfriend makes the best pancakes in the world (European ones, not fluffy American ones), so I took his recipe and started experimenting with it. Since vanilla sugar is the most important ingredient according to him, I tried the recipe with vanilla protein powder instead. And yum!!
INGREDIENTS – 10 pancakes
- 250g plain white flour
- 1 large tablespoon of vanilla protein powder
- 3 eggs
- 1/2L milk (check yesterday’s post for tips about milk!)
- some oil for baking: sunflower, avocado, grapeseed …
INSTRUCTIONS
Take a mixing bowl and sift the flour and protein powder through a fine sieve into the bowl. Tip: sifting helps to make your pancakes nice and airy!
Break the eggs one by one into the bowl, while stirring.
Slowly add half of the milk while still stirring.
Now whisk the mix until you reach a runny, yet sticky consistency. I whisk by hand, but you can use a mixer too.
Add the other half of the milk and whisk again.
Now add some oil to your pan and when warm, fill it with the batter until 3mm thickness (I like them kinda thick!). Fry for about 4 minutes on medium-high heat (7 out of 9) and then flip!
There we go, in literally 5 minutes you’ve got yourself a pancake. It’s full of protein and carbs and has no sugar at all. Although olive oil is one of the healthiest oils, it does not fit for pancakes flavour wise. Therefore, I use sunflower oil, avocado oil, or grapeseed oil. What’s your favourite? I’m always looking for better options!
Lunch: Skyr Ravioli
For those days where you just want to indulge on carbs, get your energy levels up, or really feel like having pasta, here’s an out-of-the-box recipe! I was inspired by a food channel on TikTok, but ended up creating a bodybuilder-proof meal! I went for a vegetarian cheese&basil ravioli, but feel free to pick a meat-stuffed alternative for even more protein.
INGREDIENTS – 2 portions
- Ravioli: choose your favourite stuffing and only use 1 pack
- ½ up to 1 jar of sun-dried tomatoes: I prefer the half-dried kind
- 2 tablespoons of plain Skyr
- 1 handful of cherry tomatoes
- ½ broccoli
- 1 handful of pine nuts
- some fresh basil if you have any
- 1 spring onion as a topping
INSTRUCTIONS
Start by boiling your ravioli. Check the package how long it needs and while boiling, cut the broccoli in bite-sized pieces.
After a couple of minutes, you can steam the broccoli. You could do this earlier if you have a steamer, but I simply put a strainer over the boiling water with ravioli and throw in the cut-up broccoli.
While all this is cooking, put the sun-dried tomatoes in a blender, add skyr, basil and blend! This will be your sauce. Let it sit while you go on to the next step.
Take a dry pan and lightly roast the pine nuts in it. I use heat 7 out of 9 and roast them for 10 minutes while stirring or shaking the pan frequently.
Make sure to take out the ravioli on time. Simply pour the water out and put the broccoli in the pan with the cooked ravioli. Add the sauce to the pan and mix.
Cut the spring onion in round slices and sprinkle over the sauce. Add a couple of cherry tomatoes and pine nuts. All done!
I don’t use additional grated cheese on this pasta, cause it’s already quite heavy! The skyr makes it very filling and abundant protein. Also, my ravioli had cheese inside, so I had my portion! As for nutrition, it’s clear that pasta contains lots of carbs that can fill up your glycogen levels for energy. It may not be the healthiest kind of carbs, but it sure does the thing! Pine nuts add your daily portion of healthy fats and broccoli is, again, our wonderful portion of so many vitamins, antioxidants and protein. Work at least 1 hour after eating this. It’s a heavy load, I promise!
Here we are, guys, at the end of this Nutrition Week. I’m very happy I got to inspire you with nutritious recipes and tips, and I have even more of those. Don’t hesitate to reach out to me with questions or problems at @mashasjars on Instagram, check out my website mashasjars.com and let’s follow each other!
See you in the DMs!
Masha