Archive for December, 2015
This is the fuel your body needs! Perfect for breakfast or any meal of the day.
Per request… decided to repost this basic recipe. After many years, these pancakes are still one of my favorite “go-to” foods. Perfect grab and go pre-work out fuel.
Protein pancakes are quick and easy to make. AND, these pack over 30 grams of protein per serving! … . For variety, substitute mashed banana, chopped apples (or unsweetened applesauce), or 2 TBSP pumpkin/pumpkin spice for the berries.
Combine oats and low carb baking mix with protein powder. Add egg whites, water, mixing well to desired consistency. Add your choice of fresh/frozen fruit, sweetener and cinnamon for a nutrient packed meal any time of the day.
ü 1/4c dry oatmeal (Or Quinoa Flakes)
1/4c Bob’s Red mill Lo Carb baking mix.
1/2-1 scoop protein powder of choice
ü Table spoon agave/honey or 1 packet of truvia
ü 1 egg plus 1 egg white
ü ~1/4c water –more or less to desired consistency (substitute Almond milk)
~ Ground Cinnamon to taste
ü Dash vanilla or almond extract (optional)
Optional:Ground Flax Seeds – for added dietary fiber, Omega-3 essential fatty acids and protein.
Combine above ingredients in med bowl. The basic recipe is easily increased using equal parts oats and flour to yield larger batches; be sure to also adjust protein accordingly. Keeps several days in the fridge. Reheat for ~20 30 seconds in the microwave
Add additional water or milk, if necessary to get to desired consistency.
ü Fresh or Frozen Berries – Add berries or desired fruit to batter.
Heat about ½ tablespoon of coconut oil, if using (or no-stick spray) in small skillet. Add one half of batter to heated pan and cook over medium heat until browned on bottom – until bubbles begin to appear, approximately 2-3 minutes. Flip with spatula to brown other side. Cook through until firm. These are better a little “overcooked” than undercooked.
Makes 2 -3 NUTRITIONALLY PACKED PANCAKES!
Spray while warm with butter spray. Top, if desired with no (or low sugar) preserves, apple butter, or sugar free maple syrup.
~32 Protein Grams (more or less depends on type/amount of added protein powder)
~30 Carbohydrate Grams (more or less depends on type/amount of added fruit)
~4 Fat Grams (Cooking in coconut oil adds additional 5-7 healthy fat grams & flavor)