Healthy Pancake & Smoothie

Healthy Pancake & Smoothie
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Provided by a good friend of mine, this is a single serving that is nutritious and healthy, perfect for after a long bike ride. For more servings, just adjust the serving size and the recipe will adjust for you.
Servings Prep Time
1 serving 10 minutes
Cook Time
10 minutes
Servings Prep Time
1 serving 10 minutes
Cook Time
10 minutes
Healthy Pancake & Smoothie
Yum
Votes: 0
Rating: 0
You:
Rate this recipe!
Print Recipe
Provided by a good friend of mine, this is a single serving that is nutritious and healthy, perfect for after a long bike ride. For more servings, just adjust the serving size and the recipe will adjust for you.
Servings Prep Time
1 serving 10 minutes
Cook Time
10 minutes
Servings Prep Time
1 serving 10 minutes
Cook Time
10 minutes
Ingredients
Pancake
Smoothie
Servings: serving
Instructions
Pancake
  1. Mix together soy flour, baking powder, Chaat Masala, and 1 egg in a small bowl, season to taste with salt and pepper, add water to get the desired pancake mix consistency. Add sliced okra and mix.
  2. Heat a non-stick pan with a slight splash of olive oil to medium heat. Pour in the pancake mixture, after a few minutes, watch for bubbles to appear on the top and check the bottom, when golden brown on the bottom, carefully flip the pancake.
  3. When golden brown on the bottom, place pancake on a plate.
Smoothie
  1. Add to your blender, 1/2 a fresh pineapple, raw honey, and Chia seeds, blend until smooth.
  2. Pour into a large glass and serve with the pancake. A mild tomato based hot sauce pairs well with the pancake.
Recipe Notes

Healthy and nutritious. Easily under $1 per serving.

Provided courtesy of good friend, Dave Williams.
Thailand.

Recovery Stew

Recovery Stew
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Recipe was inspired from a good friend in Phuket, Dave Williams, I tried to guess the ingredients of a stew he made from scratch, I was close but not spot on, but both of us agree, this would be a good stew.
Servings Prep Time
2 servings 5 minutes
Cook Time
40 minutes
Servings Prep Time
2 servings 5 minutes
Cook Time
40 minutes
Recovery Stew
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Votes: 0
Rating: 0
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Rate this recipe!
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Recipe was inspired from a good friend in Phuket, Dave Williams, I tried to guess the ingredients of a stew he made from scratch, I was close but not spot on, but both of us agree, this would be a good stew.
Servings Prep Time
2 servings 5 minutes
Cook Time
40 minutes
Servings Prep Time
2 servings 5 minutes
Cook Time
40 minutes
Ingredients
Servings: servings
Instructions
  1. In a large pot, add a splash of olive oil and on medium heat, cook the garlic, then add the chicken until just about done, it will be tender.
  2. Then add all other ingredients. Bring to a boil then reduce to a simmer. Simmer for 20-30 minutes, add chicken stock as needed to maintain a stew like consistency. Serve.
Recipe Notes

The chicken will be 50 Baht or under. All other ingredients minimal. Well under $1 per person per meal.

Provided courtesy of good friend, Dave Williams.
Thailand.

Recovery Vegan Stew

Recovery Vegan Stew
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Original recipe from my good friend, Dave Williams, Phuket, "I call this 'Recovery Stew' because it is high in carbs with a good percentage of amino acids (protein) and a healthy mix of a lot of different minerals. There are, additionally, a lot of antioxidants in these ingredients, so it helps your body to recover from exercise by both replacing what you've used and by adding nutrients that you might not have had in your system."
Servings Prep Time
2 servings 5 minutes
Cook Time
25 minutes
Servings Prep Time
2 servings 5 minutes
Cook Time
25 minutes
Recovery Vegan Stew
Yum
Votes: 0
Rating: 0
You:
Rate this recipe!
Print Recipe
Original recipe from my good friend, Dave Williams, Phuket, "I call this 'Recovery Stew' because it is high in carbs with a good percentage of amino acids (protein) and a healthy mix of a lot of different minerals. There are, additionally, a lot of antioxidants in these ingredients, so it helps your body to recover from exercise by both replacing what you've used and by adding nutrients that you might not have had in your system."
Servings Prep Time
2 servings 5 minutes
Cook Time
25 minutes
Servings Prep Time
2 servings 5 minutes
Cook Time
25 minutes
Ingredients
Servings: servings
Instructions
  1. Add cooked rice and Garbanzo beans (with liquid from can) to a big pot and cook on low. Cover the pot. Cook for about 15 minutes or so on very low heat. Add additional water as needed to maintain a good stew consistency.
  2. Add Goji berries, bell pepper, okra, garlic, and tomato sauce. Stir and cook for another 5 - 10 minutes on low (covered pot).
  3. Add the remaining ingredients and stir, you can cook for a minute or so, but its best not to cook the milled seeds so you can retain the maximum nutritional value from them. Remove from heat, cover the pot, and let sit for a few minutes. Serve.
Recipe Notes

Easily under $1 per person per meal.

If using dry Garbanzo beans, soak overnight. Drain water and replace with fresh, cold water for cooking. Place on stove and bring to a boil in a pot with a lid. Once boiling, reduce to a simmer, tilting the lid slightly to allow steam to escape, and leave to cook for up to 90 minutes, or until tender.

Provided courtesy of good friend, Dave Williams.
Thailand.