Sunday, 16-11-25, a recipe and why I count some flours as B/fibre choices

Good evening, everyone.

What I ate today:

Breakfast was really lovely.  I made sourdough discard pancakes and topped them with shredded smoked salmon, avocado, a sprinkle of mixed seeds and lime juice.

I'll post the pancake recipe below but, suffice it to say, the batter made four pancakes so I have two wrapped up in the fridge and that sorts out tomorrow's breakfast.  It's quite neutral and seasoned with just salt and black pepper so I could go sweet or savoury.

Half a fibre for all four (see below for why) so I can count my sprinkle of seeds as part of the half.

Lovely soup for lunch.  I just threw in onion, leek, butternut squash, sweet potato, carrot and green lentils plus chicken stock and seasonings and boiled it up until everything was cooked.  Then I added some orzo, some pinto beans, some frozen peas and frozen corn and finished it all off.  The starch from the pasta helped to thicken the liquid and it made four good portions of yumminess.

The soup is all SW speed/free and the toast and the sprinkle of mixed seeds finished of my fibre for the day.

Later on I had two easy peelers.

And here we are at dinner.  I hammered out half a chicken breast fillet, shook over a spicy mix, sprayed it with avo oil and griddles it.  Very quick and very tasty with roasted parsnip plus steamed broccoli and sprouts.

The oil, plus what I used for the parsnip was pretty much a healthy oil choice and the cranberry sauce was one and a half swips.

I had an apple for afters and that's that for the day!

Plans for tomorrow:

B:  the other two pancakes with either fruit and yogurt or bacon, tomatoes and mushrooms.  I'll see how I feel.

L:  more of the soup, maybe with some added bacon chunks

D:  AT the moment I feel like some sort of rice and beans.  That might change, we will see.

Exercise:  circuits class

The pancake recipe and some info

First of all, some info and an explanation.

	0ats	Buckwheat flour	Wholemeal flour	Dark rye flour
fibre	8-11g	10g	11g	16g
protein	11-17	13.3	11.6 (more for bread flour)	10-13
calories	370-390	343	309 - 339	325

The table above compares fibre and protein, oats, buckwheat flour, wholemeal flour and dark rye flour (thank you, Google); the numbers are approximate as it depends on variables such as  type, growth conditions, etc, but it's around these amounts.  They're all very similar - dark rye is higher in fibre, oats are quite a bit higher in calories.  

I didn't go into soluble/insoluble fibre as both a necessary for a healthy balance

40g oats are classes as a healthy extra B or a fibre choice.

So I feel perfectly justified in counting these flours as B/fibre too.

However, it's not SW canon so make up your own mind.  This is just how I do it.

Now - my recipe

20g dark rye starter discard (which is 50/50 rye and water)

10g buckwheat flour

one egg

some Greek yogurt

some water

bit of appropriate seasoning depending on what you want

Mix it all together, adding water to get the thickness right for you.  If you want a bit more fluffiness, add some baking powder and leave the batter for about ten minutes.

Heat a pan and cook as you would cook any pancake.

My basic recipe is half a fibre choice and swip free.  With the flour, the egg and the Greek yogurt, it's not bad for protein either.