Form Blog

Pancake Day

24 / Feb / 2017

Blood Orange, Coconut & Pomegranate Sweet Potato Pancakes

Treat yourself this Shrove Tuesday by making these nutritious, satiating and sensationally delicious pancakes - a super simple and super healthy way to start lent! They are free from gluten, dairy, nuts, refined sugar and can even be made vegan too!

Nourishing your brain and frame, this recipe combines all the things your body craves to speed up the recovery process after a good workout: complex carbs, lean protein and energising fats. Made with a base of sweet potato – a wondrous superfood known for assisting with the repair of muscle tissue - these pancakes are bursting with essential vitamins and minerals, including A & C, magnesium, potassium and fiber.

This recipe also incorporates coconut flour due to its wondrous health benefits: high in fiber, protein, and healthy fats, although low scoring on the glycemic index. The fragrant addition of the zest of a blood orange (currently in season) makes these extra special. Blood oranges, unlike other citrus fruits, contain anthocyanins - the same red flavonoid pigments found in blueberries - which according to many in vitro studies have shown to be anti-carcinogenic. I like to squeeze the remaining blood orange into a juice to wash down these delicious delights. ☺

And why not round off this dish’s super anti-oxidant contents with a topping of fresh pomegranate (also in season); beautifully complimenting the orange and coconut flavours, pomegranate possesses three times as many antioxidants as green tea! 

 

 

Ingredients 

(makes about 5 medium-sized pancakes)

  • 1 cup steamed & mashed sweet potato (about 1 medium-sized sweet potato)
  • 2 tbsp of coconut flour
  • 2 eggs (replace with 2 flax or chia eggs for vegan version)
  • ½ tsp baking soda
  • zest of ¼ of a blood orange
  • 2 tbsp coconut oil (for frying)

 

Method:

  1. Place all the ingredients in a food processor and blend well until there are no lumps and the mixture has a thick consistency. Don’t be alarmed that the mixture isn’t of ‘pourable’ consistency – they will turn out perfectly!
  2. The addition of ½ teaspoon of baking soda makes these pancakes fluffier and more American-style. If you can’t get hold of coconut flour, unsweetened desiccated coconut can work just as well.
  3. Put a tablespoon of coconut oil in the frying pan and place on a high heat.
  4. Spoon two tablespoons of the mixture into the pan to make small pancakes – about 10 cm in diameter. When they start to crisp up at the sides they will be cooked underneath and ready for flipping (about 1.5 minutes). I often use a spatula to help me flip them too.
  5. Serve with fresh pomegranates, chopped almonds and a good dollop of coconut or Greek yogurt and drizzle with honey.

 

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We offer classes from 06.30am to 8pm Monday - Friday and from 9am to 5pm Saturday - Sunday.

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Our classes are small (just 8 per class) and suitable for all levels of fitness - our instructors are dedicated to working each and every one of our clients to their maximum and offer modifications wherever necessary, for clients who may be struggling or those who need a greater challenge.

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We suggest starting out with 2 classes a week and as your fitness levels increase, building this up to 3-4 times per week from there.

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We recommend sporting a tank or t-shirt on top and leggings or sweat pants on the bottom. Anything you can move comfortably (and get your sweat on) in!  No trainers required.  It’s bare feet or ToeSox - which we sell if you should need a pair.

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No need to bring anything but your “ready to workout” self!

We sell bottled water and cold pressed drinks for your refreshment during and after class. We also provide changing and shower facilities, with complimentary towels and products for you use.  * All clients are required to wear grippy/pilates socks and you will not be permitted to train without grippy/pilates socks - we sell a wide range of Tox Sox at the studio should you forget to bring a pair *  

When are your classes?

We offer classes from 06.30am to 8pm Monday - Friday and from 9am to 5pm Saturday - Sunday. You can peruse our online schedule and book your classes up to 8-weeks in advance. Alternatively, you can always email us at hello@formstudios.co.uk or pop by to make your booking. 

To get started all you need to do is take a few moments to sign up to create your online account. Once that’s all set up your'e ready to get booking your first class!

 What if I need to cancel my class ? 

Should you wish to cancel or reschedule your session please be aware that we operate a 24-hour cancelation policy. We are unable to reaccredit for class cancellations made inside 24-hours and this also applies to first class free credits.

Any tips for my first class?

You might like to have a light pre-workout snack around 30-40 minutes before your workout. Good light snack options - half a banana, a handful of almonds or a couple of apple wedges with almond butter.

We recommend you arrive 10-15 minutes before your first class so that we familiarise yourself with the studio and we can introduce you to the equipment before we get started.  

Be prepared to sweat and work out hard but do keep in mind that it’s your first class and it’s going to be particularly challenging as you and your body are new to this class. 

So go easy on yourself and don’t feel defeated.  It does get easier and you will get results - fast!

 

p.s -don't forget to bring grippy/pilates socks as you will not be permitted to train without them - we sell a wide range of Tox Sox at the studio should you forget to bring a pair with you.

 

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To get started all you need to do is take a few moments to sign up to create your online account. Once that’s all set up you’re ready to get booking your first class. You can peruse our online schedule and book your classes up to 8-weeks in advance. Alternatively, you can always email us at hello@formstudios.co.uk or pop by to make your booking.

 

We offer classes from 6.30am to 8.00pm Monday - Friday and 8am to 6pm Saturday - Sunday.
 

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