Sunday, March 24, 2013

Protein Pancakes

I peruse a lot of websites and blogs in my quest for the latest health, nutrition and fitness information. I recently ran across a 'protein bread' recipe and was going to give it a shot, but I was missing a few key ingredients, so I made some substitutions and voila! I now have a go-to pancake recipe for when my husband begs for pancakes. In the past, when he's asked for pancakes, I roll my eyes because they are usually waaaay off my diet. These, however, fit RIGHT in and although I wouldn't want to make these every day, they're a great choice for the week-ends and especially today, as I can pack them up and take them on our hike with us. I added mini chocolate chips to them today, just because I had a few (maybe 1/4 c). Enjoy!

1/2 c. vanilla whey protein (of course, I used Advocare Muscle Gain)
1 T. oats
1/4 c. rolled spelt
1 t. baking power
1/2 t. baking soda
1/2 t. salt
2 T. dry peanut butter
1 T. coconut flour
2 T. ground golden flax seed

1/4 c. applesauce
1/2 c. coconut milk

5 egg whites (or 1/2 c. liquid egg white)

Mix the dry ingredients together. Mix wet ingredients together. Mix the two mixes together (I use a stick blender or a mixer to be sure it's smooth and totally mixed)

If you want to make bread with this mixture, I would recommend adding another Tbsp. of coconut flour. Cook it in a bread pan for 40 min. at 320.

If you want pancakes, put the heat on med-low and wait for the griddle to get good and hot before pouring the batter. Also be sure to lightly spray oil on the pan or you'll have a mess on your hands.

I believe the nutrition count is something like: 
Calories: 73
Fat: 2 g
Carbs: 7 g
Dietary fiber: 1.3 g
Protein: 7.7 g

No comments:

Post a Comment