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Power Recipes: Protein Pancakes

Ah, Christmas Time a time filled with honey-glazed turkeys, creamy puddings, heaps and heaps of potatoes and, of course, alcohol. However tasty all these things may be, eat them every day for a week, and youll be making all the kids think youre Santa Claus himself. So, Ive devised a list of protein loaded, super-powered foods that not only taste good, and go along with the festive theme, but are loaded with protein.

Protein Pancakes

In my own opinion, theres no better breakfast, to both satisfy a rumbling stomach, and to give yourself a taste orgasm than pancakes. And now, you can eat them, guilt-free “ Protein Pancakes!

Ingredients

PANCAKE MIX (6 Servings)

  • 1/2 cup whole wheat flour
  • 1 cup oats
  • 1 1/2 tablespoons vital wheat gluten (optional)
  • 1/2 cup non-fat powdered milk
  • 2 cups nonfat protein powder
  • 2 tablespoons baking powder
  • 2 tablespoons ground cinnamon
  • 1/2 teaspoon salt

FOR THE PANCAKES (makes 6 large)

  • 1 1/2 cups egg substitute or egg whites
  • 3 cups water or fat-free buttermilk
  • 3 teaspoons vanilla extract
  • 1 1/2 ounces nuts

Directions

TO MAKE THE MIX

  1. Grind oats in a food processor or use an equal weight of oat flour.
  2. Measure all ingredients into an air tight container, shake or whisk until well combined.

TO MAKE ONE LARGE PANCAKE

  1. Combine 1/4 cup of egg substitute and 1/2 cup of buttermilk or water a two cup liquid measure. Allow to stand at room temperature for 10-20 minutes.
  2. Optionally you can add a tablespoon of sugar free strawberry/apricot preserves (10 calories) to the mix. If not using buttermilk I sometimes add a couple tablespoons of nonfat-no sugar added yogurt to the egg mix as well. It gives them a much better texture and taste. Note: Go for the buttermilk, the fat free variety is only 45 cals per 1/2 cup. It adds some protein and makes the pancakes taste better and have a way better texture.
  3. Wipe a 8 to 10 inch non stick skillet with a very thin coat of safflower or olive oil.
  4. Heat pan to medium/medium high heat (I use a setting of 8 out of 12 on my electric stove).
  5. Add about 2/3rds cup of the pancake mix to egg mixture and gently combine. You may need a bit more, depending on the protein powder that you used. Some absorbs more liquid than others.
  6. Don’t mix it vigorously or you’ll have a dense, flat pancake.
  7. Add more water if necessary to make a medium batter.
  8. The thinner the batter the thinner and more dense the pancake will be.
  9. I prefer to keep my as thick as possible, the batter just barely pours out of the cup.
  10. Fold in nuts (optionally you can use a teaspoon of nut oil or 1 ½ teaspoons of peanut butter added to the liquid ingredients).
  11. Immediately pour into hot pan, cook until brown on one side, flip and cook until browned on the second side.
  12. Serve with diabetic (sugar free) maple syrup (10 calories per serving), or, my favorite is to ladle a tablespoon of flax oil on top.

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About Anthony Duong Anthony currently lives in London, UK, and has returned there after quitting his job in Hong Kong, where he worked as an English Teacher. He's a gym rat, and loves to play rugby. He is currently working as a Soccer Coach for teenagers, where he passes on his extensive knowledge on all things. He also loves to play the guitar.

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