With sunny days left and lots of training ahead for some of you, during this training period it is ideal to get in meal(s) that are carbohydrate dense with lean and light protein to improve recovery and support lean mass reparation. Meals in the summer should be higher in carbs (40-45%), low in fats, and contain moderate amounts of protein. The rice pancake recipe is one option, see below:
250 g cooked rice (type - based on preference)
200 g plain nonfat Greek yogurt
2 large eggs
1 ripe banana, mashed
1 vanilla bean
zest and juice of 1 lime
1/4 tsp. ground cinnamon
50 g coconut flour
oil spray or 1 tsp. olive oil, based on preference
Toppings for serving: fresh fruit, shaved coconut, honey if desired
In a large bowl, whisk together rice, eggs, banana, coconut flour, cinnamon and salt. Stir until well combined.
Preheat a nonstick skillet or griddle over low to medium-low heat. Once the griddle is hot portion the pancakes by 3 small spoons of the batter. Cook for 3 1/2 to 4 full minutes on each side until golden. Transfer on a plate and repeat with the remaining pancake batter.
In a small mixing bowl, combine the yoghurt and vanilla seeds. Stir well, then season with lime zest, juice and honey to taste.
Serve the pancakes with the yoghurt mixture, fruits and top with shaved coconuts. (Note: Serves 2-4).