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Arthritis Diet and Exercises

High Protein Breakfast Cake Recipe ⎮ Healthy Breakfast Idea

Hi, guys. My name is Amanda Louise. I am a physical therapist, personal trainer
and online fitness coach. That means I help women just like you get
in best shape of your life. It is January. Tomorrow I have a super, super hectic day
and I won’t really have that much time to sit down and eat a proper meal. So instead I’ve decided to make my protein
breakfast cake. Even though it’s called a breakfast cake,
it can also work for lunch, dinner, pre, post-workout, anything, any type of meal that you can imagine
where you need good amount of protein, good amount of carbs, good amount of fiber, a little
bit of healthy fat and you don’t have a lot of time to sit down and eat or you’re just
craving something sweet, but healthy. I’ll just show you right over here this is
the finished result. What I’ll do is I’ll cut it into little slices
like this and then I’ll just bring it in a Tupperware. Right now it’s really hot, so I won’t do it
now because it needs to cool down. But then I’ll cut it up in slices, bring it
in a Tupperware and then I can just have a little bite-sized snack, whenever I feel like
it. It’s sweet, it’s yummy, super healthy, and
if you’re ready, I am ready to show you how I made this. Here on the table, I’ve laid out everything
I’m going to need. It’s the protein powder. I am using oats. I’m using egg whites. You can also use regular eggs, but since this
recipe requires 200 grams of egg whites per portion, I think this is so much faster and
easier. But, of course, you could use regular eggs
and take out the yolk, if you want to have the same macros as I have in this recipe. If you want, you can also use the whole egg. Just know that there will be a little bit
more fat in your cake then. Then I have sweetener, cinnamon, salt, bananas. Normally I make this with blueberries, but
today I have couple of apples, so you could see they’re really sad to look at. It’s kind of wrinkly and they need to be eaten,
so I’m going to put them in this recipe. This is going to be two meals. I’m going to make a double portion. But I’ll give you the ingredients for one
portion and just so you know that in this recipe I’m doing double. You can do the same if you want to make for
two days or for two meals. You need protein powder. I’m going to use this one from Optimum Nutrition. You can also use a vegan protein. Or you can skip the protein altogether. Then, of course, you have a low amount of
protein in the recipe and it’ll be a little less sweet, but you can do it without protein
powder if you want to. So I have my blender and I’m going to take
first 200 grams of egg whites. As I said, I’m making a double portion, but
for one portion you need 200 grams of egg whites. Then I’m going to add 50 grams of oats. Again, I’m making double so I’m using 100
grams, but for one portion, it’s 50 grams of oats, followed by 30 grams of protein powder,
100 grams of banana. All we need to do now is add a bit of salt
and some cinnamon. This goes particularly well with the apple,
but also when you make it with blueberries. Just put cinnamon in it. If you like cinnamon, just pop it in there. It makes everything better. Then you can add a bit of the liquid sweetener. Honestly, with the protein powder, it’s not
really necessary, so I’m not going to add too much, but just a little bit because I
like it sweet. Then you pop on the lid and then it’s time to blend. Then I’m going to chop up my apples and see
if these are fine. It looks fine inside, so I will just chop
up this one first. Actually what I do, I don’t actually put this
in the dough, so [inaudible 00:06:05] it quickly. I’m going to save the apple until after I’ve
blended everything else. I think it tastes better if you take off the
peel, but you can also keep the peel on it. It’s just up to you what your taste buds like. I use 50 grams of apple per portion, so about
one whole apple is usually around 100 grams, and that’s strictly fine. Now for the next step. I don’t know where my baking trays are so
actually I use this big huge thing and hopefully this is going to take turn out okay. Normally, though, I would use a normal little
baking, you know, the high-edge baking thingies and put it in there and make it like a proper
cake. This is going to be more like a flat thingy,
but, yeah, I couldn’t find it. I have no idea where they are so this will
have to do. I think it’s going to turn out just fine,
though, so let’s see. Taking my dough and I’m literally just pouring
it onto the plate. I kind of like when there’s little bit of
banana lumps left, so that’s why I didn’t blend it too much, but here you go. Put this down here. Now the last touch will be adding the apples. I just kind of put them on there. And because I love my cinnamon so much, I’m
going to sprinkle a little bit cinnamon on here again because I think it gives it a really
yummy taste. Now, pop it in the oven. I usually put it on hot air and 175 degrees
for about 15 minutes. It’s been 15 minutes now and I’m pretty sure
it’s done. There we go. So I’m just going to leave this to cool off. So half this cake, one portion contains 508
calories, 47 grams of protein, 67 grams of carbs and 6 grams of fat. So it works out to be just about what a normal
breakfast, lunch or dinner would be. I love it for breakfast because it’s sweet
and I like a sweet breakfast. But you can use it for any meal throughout
the day if you’re in a hurry, if you need something practical. It’s also a great post or pre-workout meal
if you want those carbs and protein before or after your workout. So that was all for me today. Hope you like this recipe. Hope you give it a try. It’s much easier than making pancakes. It takes much less time because you just finish
up the dough, pop it in the oven and wait 15 minutes and then it’s ready. You don’t have to flip the pancakes and everything
that you do if you make pancakes or waffles or something like that. So that was all for me today. This is my meal prep for tomorrow. Now I know that I’m going to get very tasty,
healthy and easy to eat on the road food, which is just what I need for a busy day like
tomorrow. I hope you liked this video. Make sure you subscribe to my channel and
also pop by my Instagram and my blog to channel more free content like this every single week. Remember to train right and stay fit. Bye.

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