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Table of Contents
Introduction .......................................................................................................................................... - 3 Essential items for your pantry, fridge & freezer ........................................................................... - 5 Choosing a good protein powder ................................................................................................. - 6 Protein Pancakes, Mueslies & Scrambles ...................................................................................... - 7 Nutty Cranberry Muesli .................................................................................................................. - 7 Banana and Yoghurt topped Spelt Pancake ................................................................................ - 8 Blueberry Buckwheat Breakfast Pikelets ..................................................................................... - 9 Buckwheat Banana Pikelets ......................................................................................................... - 10 Chia Protein Pancake .................................................................................................................... - 11 Coffee Blueberry Protein Pancake.............................................................................................. - 12 Figgy Choc-orange Quinoa Pikelets ........................................................................................... - 13 Protein Cinnamon French Toast ................................................................................................ - 14 'Scrambled' Brekkie Quinoa......................................................................................................... - 15 Sticky Date Pancake with Smashed Blueberry Yoghurt ......................................................... - 16 Spicy Raisin Bircher Muesli.......................................................................................................... - 17 Savoury Breakfast Dishes ................................................................................................................. - 18 Grilled n filled Balsamic Mushrooms....................................................................................... - 18 Mushroom & Capsicum Mini Omelettes .................................................................................. - 19 -

Quick n easy protein pancakes & other fat-burning breakfast recipes

2013 Clarissa Hope

-3Green Eggs without Ham ............................................................................................................ - 20 Poached Eggs with Aubergine & Spanish onion ..................................................................... - 21 Toppings for crackers & toast ......................................................................................................... - 22 Banana and Peanut Butter Ricecakes ......................................................................................... - 22 Cottage Cheese, Parsley & Olive Crackers ................................................................................ - 23 Egg & Capsicum (Pepper) Crackers ........................................................................................... - 24 Tuna & Avocado Ricecakes ......................................................................................................... - 25 Tuna & Ricotta Crackers with Purple Carrot ........................................................................... - 26 -

Note: All rights reserved. No part of this e-book may be reproduced or transmitted in any form
or by any means, electronic or mechanical, including photocopying, recording, or by any
information storage and retrieval system, without written permission from the author.
Contact info@drclarissahope.com

Quick n easy protein pancakes & other fat-burning breakfast recipes

2013 Clarissa Hope

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Introduction
This e-book was borne out of the interest shown in the protein pancakes and other breakfast
dishes I have been posting on my Facebook page. Getting into the habit of eating a substantial
and wholesome breakfast every day was just one of the lifestyle changes I made when I
accidentally became a figure competitor! Previously, breakfast just wasnt a priority. With a house
full of children, the mornings before school and work were horrendously rushed. I always made
sure that the kids ate well, but my own breakfast was a very hit-and-miss affair. I might hurriedly
eat a small bowl of cereal while dashing about getting everyone ready, grab a piece of fruit, or
perhaps stuff a bit of toast in my mouth as I raced out the door.
Things are very different now. I still have all the same responsibilities but my priorities have
shifted. I NEVER skip breakfast, and I nearly always sit down to eat (if only for 5 minutes). I
make sure I have the ingredients I need, and I often make preparations the night before to
minimise the hassle the next morning. What I eat has also changed. Gone are the days of
commercial cereal (which I now realise are usually loaded with sugar and other things my body
doesnt need) and toast or fruit on their own.
Protein (in the form of eggs, nuts, protein powder, fish &/or cottage/ricotta cheese) always
takes centre stage in my breakfast, as without it Im bound to feel unsatisfied and hungry soon
afterwards, and I wont have the building blocks to form the fat-burning lean muscle that is my
goal.
I hope this e-book helps you to improve your breakfast repertoire
and establish some healthy new habits. Youll find quick and simple
recipes for protein pancakes, mueslies, savoury dishes, and ideas for
toppings for crackers and toast. Hopefully others in your household
(including children) will be keen to sample your creations, and youll
all start looking forward to the most important meal of the day.
Enjoy!
Clarissa Hughes, PhD
Health Researcher Holistic Lifestyle Coach Wellness Ambassador

Quick n easy protein pancakes & other fat-burning breakfast recipes

2013 Clarissa Hope

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Essential items for your pantry,

fridge & freezer
Youre far more likely to eat a nutritious breakfast if you get into the habit of keeping your
pantry and fridge/freezer well-stocked with wholesome ingredients! Here are some items that
make a regular appearance in recipes in this e-book and which you may like to keep on hand:
Protein & healthy fats: egg &/or eggwhites, raw unsalted nuts/ground nuts (e.g.
almond meal)/nut butters (eg natural peanut butter, almond butter), protein powder (see
note below re: choosing a protein powder) extra virgin olive oil, ricebran oil, coconut oil;
Fruit: Berries (e.g. raspberries, strawberries, blueberries, blackberries) & fresh or tinned
fruit (e.g. pears, apples, kiwifruit, bananas, passionfruit) dried fruit (e.g. figs, dates, raisins,
dried apricots, dried apples, prunes);
Vegies/herbs: spinach, mushrooms, zucchini, asparagus, onions, tomatoes, spring
onions, parsley, basil, dill, coriander, chives, chilli, capsicum (pepper);
Dairy products + non-dairy substitutes: Milk or non-dairy milk substitutes (eg rice,
oat, almond or soy milk), yoghurt and/or quark, ricotta cheese, cottage cheese;
Bread/crackers: rye/sourdough/grain/sprouted grain/Ezekiel bread, rye crackers,
corn/rice crackers;
Seeds/Grains/flours/: flax seeds (linseeds), chia seeds, sesame seeds, pumpkin seeds,
rolled oats (+ oat flour), spelt, polenta, buckwheat flour, polenta (corn meal), quinoa,
quinoa flakes;
Condiments: balsamic vinegar, pepper, cinnamon, nutmeg, vanilla, sugar-free or regular
maple syrup, ginger, baking powder.

Quick n easy protein pancakes & other fat-burning breakfast recipes

2013 Clarissa Hope

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Choosing a good protein powder

Protein powder is featured in many of these recipes. Its great for upping the protein content of
breakfast dishes so they keep you feeling satisfied for longer and help to burn fat. However,
there are so many different protein powders on the market that trying to choose one can be
really confusing. Its important to make purchasing decisions based on the ingredient listing,
nutrition information and value for money, not on the attractiveness of the models on the label
or the claims made by the manufacturer! Heres a basic checklist of what I look for in a protein
powder (per 100g):
Less than 2000kj (and preferably around 1500kj)
At least 75g of protein (and preferably around 85g)
Less than 8g of fat (and preferably less than 4g)
Less than 10g of carbohydrates (and preferably less than 6g)
Less than 3 g of sugars (and preferably less than 1g)
Less than 300mg of sodium (and preferably less than 250mg)

I also prefer powders that are sweetened with stevia (or are unsweetened) rather than with
artificial sweeteners like sucralose. You could present this list to a supplement/healthfood
salesperson as your wishlist. If you have any allergies/intolerances or other preferences, you
may also want to look for a protein powder that is gluten-free, dairy free, vegan and/or organic.
There are so many good natural protein powders on the market, it just doesnt make sense to use
ones that are full of chemicals and artificial additives.

Quick n easy protein pancakes & other fat-burning breakfast recipes

2013 Clarissa Hope

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Protein Pancakes, Mueslies & Scrambles

Nutty Cranberry Muesli

Ingredients:
1 tbs raw almonds, chopped
1 tbs brazil nuts, chopped,
1 tbs sunflower seeds
1 tbs shredded coconut
1 tbs rolled oats
1 tbs dried cranberries

Method:
Combine all ingredients.
Serving suggestions:
Top with yoghurt or similar, milk or non-dairy milk of choice and fruit. You may wish to use
pawpaw instead of cranberries, unsalted pistachios instead of almonds, and pepitas (pumpkin
seeds) instead of sunflower seeds. Use your imagination!

Quick n easy protein pancakes & other fat-burning breakfast recipes

2013 Clarissa Hope

-8-

Banana and Yoghurt topped Spelt Pancake

Ingredients:
1/3 cup rolled spelt grain (or rolled oats)
1 egg (or 2 eggwhites)
1/2 scoop banana protein powder
1 tbs almond meal
Cinnamon to taste (optional)

Method:
Combine all ingredients in a mixing bowl, and cook over a medium heat in a non-stick pan with
a smidge of coconut oil or other healthy oil added.
Serving suggestion:
Top with fresh banana or whatever fresh fruit takes your fancy (fresh mango or fresh or apricots
would be yum) and a blob of low fat Greek yoghurt. A thin drizzle of honey is a tasty addition.
You may also wish to experiment with different protein powders e.g. chocolate.

Quick n easy protein pancakes & other fat-burning breakfast recipes

2013 Clarissa Hope

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Blueberry Buckwheat Breakfast Pikelets

Ingredients:
1 whole egg (or two eggwhites if you're avoiding yolks),
1/2 cup buckwheat flour
1/4 cup (or so) unsweetened berry fruit juice
1/2 scoop vanilla protein powder
Vanilla essence (optional)
1/2 cup fresh or frozen blueberries
Method:
Combine all ingredients except the blueberries and mix till smooth. Then stir in the blueberries.
Cook dessert-spoon sized blobs in a pan over a medium heat, with a tad of healthy oil (I used
coconut oil) to stop them sticking.
Serving suggestions:
These are yummy eaten plain or with a little maple syrup. They are also quite portable so would
work well in childrens school lunches or for a picnic. You may wish to use coffee protein
powder instead of vanilla protein powder, and with raspberries or strawberries instead of
blueberries.

Quick n easy protein pancakes & other fat-burning breakfast recipes

2013 Clarissa Hope

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Buckwheat Banana Pikelets

Ingredients:
1 tbs chia seeds
1 tbs boiling water
1 egg (or 2 eggwhites)
1 tbs buckwheat flour
scoop banana protein powder
2 tbs almond meal
1 tsp bicarbonate of soda
1 small banana, cut into chunks
6-8 raw almonds, to serve
Method:
Mix the chia seeds with the boiling water, stir, then let stand for a few minutes until the mixture
thickens. Then combine the chia mixture with all other ingredients except the banana, and mix
till smooth. Then stir in the banana. Cook dessert-spoon sized blobs of the batter in a pan over a
medium heat, with a tad of healthy oil (I use coconut oil) to stop them sticking.

Serving suggestions:
Top with additional banana slices and raw almonds. You may like to use LSA mix (Linseeds,
sunflower seeds and almonds), or other ground unsalted nuts instead of almond meal. Different
protein powders eg berry or chocolate would add flavour.

Quick n easy protein pancakes & other fat-burning breakfast recipes

2013 Clarissa Hope

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Chia Protein Pancake

Ingredients:
1/4 cup chia seeds
1/4 cup boiling water
1/2 scoop vanilla protein powder
1 whole egg (or 2 eggwhites)
a splash of vanilla essence (optional)
a shake of cinnamon (optional)
sliced kiwifruit & yoghurt to serve
Method:
Mix the chia seeds with the boiling water, stir, then let stand for a few minutes until the mixture
thickens. Then combine the chia mixture with all other ingredients and mix till smooth. Cook in
a non-stick pan with just a smidge of healthy oil of your choice.
Serving suggestions:
I topped this one with slices of fresh kiwifruit (also called Chinese Gooseberry) & a blob of lowfat yoghurt. If you wanted to go dairy-free, you could use non-dairy protein powder & top with
unsweetened applesauce, crushed walnuts & some extra cinnamon.

Quick n easy protein pancakes & other fat-burning breakfast recipes

2013 Clarissa Hope

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Coffee Blueberry Protein Pancake

Ingredients:
1 egg or 2 eggwhites
1/3 cup rolled spelt
1/2 scoop coffee protein powder
2-4 tsp LSA mix
2-4 tsp low-fat milk (enough to make a nice smooth batter)
Fresh or frozen blueberries, & yoghurt to serve

Method:
Combine all ingredients except the blueberries and mix till smooth. Cook pancake in a non-stick
pan with just a smidge of healthy oil of your choice.

Serving suggestions:
A berry medley of fresh berries would be delicious, as would mandarin segments served with
tangy Greek yoghurt. You may also wish to experiment with different flavoured protein
powders.

Quick n easy protein pancakes & other fat-burning breakfast recipes

2013 Clarissa Hope

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Figgy Choc-orange Quinoa Pikelets

Ingredients:
2-3 dried figs, finely chopped
1 egg
1 tbs oat flour
1 tbs quinoa flakes
1 tbs chocolate protein powder
2 tbs orange juice
4 tbs almond meal
1 tsp bicarbonate soda

Method:
Combine all ingredients and mix till smooth. Cook spoonfuls in a shallow non-stick pan with a
little coconut or ricebran oil, or other healthy oil of choice.

Serving suggestions:
If you like a stronger jaffa taste, add a little extra cocoa powder and a few drops of orange
essence. Chunks of mandarin or tangelo would give a nice tang, as an alternative to fresh
strawberries.

Quick n easy protein pancakes & other fat-burning breakfast recipes

2013 Clarissa Hope

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Protein Cinnamon French Toast

Ingredients:
1 egg, lightly beaten
1 tbs vanilla protein powder
Generous sprinkling cinnamon
Light sprinkling nutmeg
2-3 tbs milk or non-dairy milk substitute
2 slices wholegrain/wholemeal bread

Method:
Combine all ingredients except the bread in a shallow, flat-bottomed dish. Soak both sides of
both pieces of bread in the egg mixture, then cook in a non-stick pan until both sides of the
bread are lightly golden.

Serving suggestions:
This is delicious served with sliced or mashed banana and a drizzle of maple syrup (traditional or
sugar-free). Unsweetened applesauce would also be tasty.

Quick n easy protein pancakes & other fat-burning breakfast recipes

2013 Clarissa Hope

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'Scrambled' Brekkie Quinoa

Ingredients:
1/3 cup quinoa
1/3 cup unsweetened orange juice
1 egg
scoop of vanilla protein powder

Method:
The night before you want to eat this, put the quinoa and juice into a bowl, mix, cover and put in
the fridge overnight. The next morning, add the egg and protein powder. Then cook in a nonstick pan with a smidge of healthy oil (coconut, ricebran or similar), as if you're cooking
scrambled eggs i.e. let the mixture set a little, then stir it around over a lowish heat for about 5
minutes or so.
Serving suggestions:
This dish won't suit everyone. It has an unusual flavour & texture which will appeal to some and
will induce grimaces in others! A less chewy texture will be achieved by using quinoa flakes
instead of whole quinoa. The flavour of fresh passionfruit combines nicely with the orange.
Substituting orange juice with pear juice, and serving with poached pears with ginger would also
taste great.

Quick n easy protein pancakes & other fat-burning breakfast recipes

2013 Clarissa Hope

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Sticky Date Pancake

Ingredients:
6 dates, finely chopped
3 tbs boiling water
1/3 cup rolled oats
1 egg or 2 eggwhites
1/2 scoop toffee/caramel protein powder

Method:
Combine dates with boiling water and soak for about 10-20 mins, then mash thoroughly. Add
remaining ingredients and stir until smooth. (Depending on how much water you added you
may need an extra splash of milk if the batter is too dry). Cook in a non-stick pan with a little
healthy oil added.

Serving suggestions:
This pancake is tasty on its own and works well as little individual pikelets, which make a great
post-workout snack. Consider serving with blueberries mashed into plain yoghurt. Rye flour,
quinoa flakes, or even cooked quinoa could be used instead of the rolled oats.

Quick n easy protein pancakes & other fat-burning breakfast recipes

2013 Clarissa Hope

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Spicy Raisin Bircher Muesli

Ingredients:
1/3 cup rolled spelt
1/4 cup unsweetened apple juice
8-10 raisins, chopped
8-10 raw almonds, chopped
1/2 scoop vanilla protein powder
1 tbs almond meal
cinnamon and nutmeg, to taste
1 green apple, grated
1 tbs unsweetened natural yoghurt

Method:
The night before you want to eat this, combine all ingredients except the grated apple and
yoghurt, cover the bowl and leave in the fridge overnight. The next morning, stir in the yoghurt
and grated apple.
Serving suggestions:
The spelt has a mildly chewy texture. Oats would give a softer result - and you could also
experiment with different rolled grains. And of course, other spices (e.g. ginger), nuts (e.g.
pecans) or dried fruits (e.g. apricots) would change the character dramatically.

Quick n easy protein pancakes & other fat-burning breakfast recipes

2013 Clarissa Hope

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Savoury Breakfast Dishes

Grilled n filled Balsamic Mushrooms

Ingredients:
4-5 large mushrooms
1 small onion, diced
red capsicum (pepper), diced
1 cup baby spinach leaves, shredded
Fresh or dried chilli to taste
Balsamic vinegar
Fresh parmesan cheese (optional)
Method:
Gently heat a little oil in a pan and sautee onion, capsicum and chilli (if desired). After a couple
of minutes stir in the spinach, then take mixture off heat & leave to cool slightly. Snap the stalks
off the mushrooms and brush both sides of the mushroom 'cup' with balsamic vinegar. Then
grill the mushrooms (gill side down) until they are just starting to get soft and wrinkly. Lightly
beat an egg & stir into the onion mixture. Then flip the mushies over, and gently spoon the
mixture onto the mushrooms. Put them back under the grill & cook until the egg is set.
Serving suggestions:
If you like, add a tiny sprinkling of aged, fresh Parmesan cheese, grill a little longer, then serve
with a stylish swirl of Balsamic vinegar glaze. You could also substitute the capsicum and spinach
with tomato and olives, or ham and garlic.

Quick n easy protein pancakes & other fat-burning breakfast recipes

2013 Clarissa Hope

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Mushroom & Capsicum Mini Omelettes

Ingredients:
2 eggs
3 mushrooms, chopped,
red capsicum, chopped
Fresh parsley, chopped
A splash of milk
Freshly cracked pepper

Method:
Combine all ingredients in a bowl and cook in a non-stick pan over a very low heat in large egg
rings (silicon ones work well). Flip the mini-omelettes once the egg has set.

Serving suggestions:
You may wish to substitute the mushrooms and capsicum with garlic and asparagus, salmon and
avocado, or cooked chicken and sundried tomatoes.

Quick n easy protein pancakes & other fat-burning breakfast recipes

2013 Clarissa Hope

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Green Eggs without Ham

Ingredients:
2 handfuls spinach or silverbeet leaves, chopped
2-4 tbs fresh dill, chopped
4-5 cherry tomatoes, halved
1-2 sundried tomatoes, finely chopped
Cracked pepper (optional)
Method:
Heat a little extra-virgin olive oil in a pan and gently sautee the spinach & dill, stirring, for a few
minutes. Keep cooking this lovely fragrant mix for another couple of minutes, and add a little
cracked pepper if you wish. Then beat a couple of eggs with a splash of milk, and pour the egg
mixture over the greens. Keep cooking gently and stirring until the egg is set.
Serving suggestions:
Serve your Green Eggs Without Ham on your choice of rye/corn/ezekiel bread or wholegrain
crackers (perhaps with a light spread of homemade hummus), or as a side-dish with cooked
mushrooms and other yummy stuff. Basil, parsley, or even coriander would be good substitutes
for the dill.

Quick n easy protein pancakes & other fat-burning breakfast recipes

2013 Clarissa Hope

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Poached Eggs with Aubergine & Spanish onion

Ingredients:
2 eggs
large eggplant (aubergine), diced
1 medium Spanish (red) onion, sliced into rings
Handful of fresh parsley
Chilli (to taste)
Balsamic vinegar glaze (optional)

Method:
Lightly sautee the eggplant, onion, parsley and chilli with a little olive oil over a medium heat
until softened. Poach eggs in boiling water then serve on the veggie mixture.

Serving suggestions:
Add a little cracked pepper if desired. You may wish to try zucchini & spring onions, tomatoes &
basil, or baked sweet potato with nutmeg as variations.

Quick n easy protein pancakes & other fat-burning breakfast recipes

2013 Clarissa Hope

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Toppings for crackers & toast

Banana and Peanut Butter Ricecakes

Ingredients:
3 rice crackers
2-3 tbs natural peanut butter (crushed peanuts)
banana, sliced

Method:
Spread the peanut butter on the crackers, then top with the sliced banana.

Serving suggestions:
You may like to use corn or rye crackers or other low salt crackers, or other nut spread e.g.
Almond, Brazil and Cashew (ABC) Spread. A light sprinkling of cinnamon and a tiny dash of
maple syrup makes this snack a real treat!

Quick n easy protein pancakes & other fat-burning breakfast recipes

2013 Clarissa Hope

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Cottage Cheese, Parsley & Olive Crackers

Ingredients:
3 corn crackers
3 tbs low-fat cottage cheese
1 tbs of fresh parsley, chopped
3 pitted olives
a sprinkle of smoked paprika

Method:
Mix the cottage cheese and parsley, divide evenly among the crackers. Top with sliced olives and
a light sprinkle of smoked paprika.

Serving suggestions:
You may like to try sundried tomatoes or gherkins instead of olives, chives instead of parsley,
and sumac or chilli powder instead of smoked paprika.

Quick n easy protein pancakes & other fat-burning breakfast recipes

2013 Clarissa Hope

- 24 -

Egg & Capsicum (Pepper) Crackers

Ingredients:
3 thin plain ricecrackers
2 eggs, hardboiled, peeled and chopped
red capsicum (pepper), diced
1 tsp fresh chives, chopped
2 -4 tbs plain yoghurt

Method:
Combine the eggs, capsicum, chives and yoghurt, and divide evenly between the crackers.

Serving suggestions:
You may like to substitute the chives with basil, and the capsicum with chopped cherry
tomatoes. Tinned tuna or salmon with fresh lemon would also be a tasty addition.

Quick n easy protein pancakes & other fat-burning breakfast recipes

2013 Clarissa Hope

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Tuna & Avocado Ricecakes

Ingredients:
3 thin ricecakes
Small tin 98% fat free flavoured tuna, drained
ripe mashed avocado

Method:
Spread the mashed avocado on the ricecakes, top with the tuna, then garnish with fresh parsley.

Serving suggestions:
Tinned salmon would also be yummy, perhaps with a few capers or some fresh dill. You may
also like to try corn crackers or toasted pumpernickel bread.

Quick n easy protein pancakes & other fat-burning breakfast recipes

2013 Clarissa Hope

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Tuna & Ricotta Crackers with Purple Carrot

Ingredients:
3 rye crackers
Small tin 98% fat free tuna
2 tbs ricotta cheese
1 purple carrot, grated

Method:
Spread tuna on the crackers. Add a blob of low-fat ricotta cheese then a little grated carrot to
each.

Serving suggestions:
Shredded spinach leaves, raw mushrooms or regular carrot would work well (although red carrot
is much prettier!). Cottage cheese could be used instead of ricotta.

Quick n easy protein pancakes & other fat-burning breakfast recipes

2013 Clarissa Hope