We still have sunny days and lots of training ahead. During this training period, it is ideal to get in lunches and/or dinners that are carbohydrate dense with lean and light protein to act as recovery meals 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 (if you target endurance events). Try our rice pancakes.
250 g cooked rice (type - based on preference)
200 g plain nonfat Greek yogurt
2 large eggs
1 banana, mashed
1 vanilla bean
zest and juice of 2 limes
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 4).