Tag Archives: Pancakes

I caved…. protein pancakes!!

I am currently extremely antsy. I can’t walk properly because of the stabbing pain I get in the balls of my feet with each step. I have been walking on the outer rims of my foot to avoid it and look like I am either special or partaking in some new fitness fad. The culprit? 150 box jumps in my barefoot runners. Yesterday’s workout was

5 rounds:

  • 800 m run
  • 30 24 inch box jumps
  • 30 wall balls, 14 lbs

And while it was AWESOME and my heart rate was at its max for ~37 minutes, I shouldn’t have done it in my New Balance Vibram hybrid shoes. That is just too many box jumps for such little foot support. And now I am paying the price :( Has anyone had a similar experience? Any recovery tips? Besides, you know, don’t move… 

Moral of the story: Always listen to your body and do not push through the pain. 

With the extra I-can’t-work-out time, I will be writing some posts (!), cooking some new recipes, looking more into the NASM personal trainer certification course, reading Outliers, and maybe studying for my Ochem midterm….

One thing to cheer me up?

SUPERBLY DELICIOUS HEALTHY FLUFFY HIGH PROTEIN PANCAKES.

all three pancakes = 1 serving!

Protein pancakes have been all over the blog world for years now and I have resisted making them. I figured they would taste chalky and get that weird protein powder texture that I dislike so much. However, I was feeling too lazy to make a new batch of paleo waffles, so I decided to finally just go for it. I wanted to make the highest protein recipe possible while maintaining the fluffy and lightly sweet pancake texture and taste. They came out perfectly and make SO MUCH FOOD. If you don’t stack them, they cover an entire serving platter. I feel spoiled while I eat them. Like a little fat kid. :)

Protein Pow Pow Pancakes

Recipe: Serves 1!!!!

  • 1/2 of a small, ripe banana
  • 1 scoop vanilla whey protein powder (~1/4 cup)
  • 1 egg
  • 1 egg white
  • 2 tbsp coconut flour
  • 1/4 cup coconut beverage, or almond milk
  • 1/2 tsp vanilla extract
  • stevia, to taste
  • dash salt
  • slightly less than 1/4 tsp baking soda
  • 1 tsp butter, to grease pan between pancakes

Directions – Mash a banana in a mixing bowl. Add the egg and egg white and mix. Add the protein powder and coconut flour and mix well. Add the coconut beverage, vanilla, stevia, and salt and mix well. Add the baking soda and mix well. Turn on the stove to medium lowish heat and place a pan on the burner. Add enough butter to coat the bottom. Once heated, pour the batter in the pan. When there are LOTS of bubbles, flip the pancake. Repeat until the batter is gone. Serve with grass fed butter, nut butter, grass fed fromage blanc/cream cheese, sugar free maple syrup, shredded coconut, or whatever your heart desires. (I put all of those ingredients on mine this morning. It was glorious.)

These babies are protein powerhouses. They are light enough to deck out with delicious toppings, like butter and syrup, nut butter, or cream cheese.

Check out dese stats (without toppings)!

Make them. Love them. Eat them.

I’m off to do a workout that doesn’t involve my feet. AKA sit ups and back extensions…. forever…

Perfect Paleo Pancakes

 

This morning, I was not in the mood for any of my typical breakfasts. Eggs and toast - bleh, savory oatmeal -  too hot, a protein smoothie – not filling enough, a greek yogurt bowl - lame… I wanted something new and exciting! But still satisfying, delicious, and healthy.

I peered in the fridge. No inspiration. I opened up the freezer, dug around, and saw my abandoned almond flour. I had tried to pancakes with it before, but they were too eggy and covered in second degree burns. It was time to try it again.

Perfect paleo pancakes with caramelized banana compote – for one!

for just the right kind of full

These pancakes came out perfectly! They are fluffy and lightly sweet with a hint of vanilla. They are very low carb, high protein & fat, paleo, and sugar & dairy free! I had a scrambled egg + an egg white on the side as well :)

Recipe: Serves 1

1/3 cup almond flour

1/4 tsp baking soda

2 tsp almond milk

1 egg

1/4 tsp vanilla extract

~6 drops liquid NuNaturals stevia (or to taste)

dash cinnamon

dash salt

For the compote- 

1 ripe banana

tsp coconut oil

tbsp real or sugar free maple syrup + plus extra for drizzling

Directions –  Place a pan on the stove with 1 tsp of coconut oil. In a bowl, mash a banana with some maple syrup and spoon into the pan. Cook on medium-low heat, stirring occasionally, until the banana is caramelized.

Meanwhile, combine all of the pancake ingredients in a bowl (I recommend in that order) and mix well. Place a non stick pan on the stove on medium heat (mine was on 3.5 out of 8). Pour 1/3 of the batter into the pan. Let the bubbles rise to the top. Once the bubbles start to disappear, flip the pancake with a spatula. It should be light brown on the other side. Let cook for an additional minute or two. Remove pancake and place onto a heating plate and repeat with the rest of the batter. Plate the pancakes and top with the caramelized banana and additional maple syrup.

Benefits:

Almond flour * by subbing almond flour for regular flour, you are getting more healthy fats and less carbs in your cookies. These are monounsaturated fats, which raise HDL (good cholesterol) levels and lower LDL (bad cholesterol) levels! Almonds also have fiber, manganese, vitamin E (another antioxidant), tryptophan, copper, B2 and phosphorous!

Banana * A good source of fiber and potassium.

Eggs * the yolk is where all the nutrients are! It contains tryptophan, selenium, iodine, B vitamins, and phosphorous, many of which are necessary for optimal metabolism. The egg white has 6 grams of complete protein!

Coconut oil * coconut gets a bad rap because of its saturated fat content, but its fatty acids are mainly medium-chain triglycerides, not long-chain. The long-chain triglycerides are bad for our cholesterol levels, but coconut has been shown to improve cholesterol levels. Animal studies suggest that medium-chain triglycerides can increase metabolism. It is great to cook with because it is stable at high temperatures!

almond flour pancakes with caramelized banana and maple drizzle

Make these!

Blueberry-lemon poppyseed pancakes with lemon yogurt creme and maple syrup

Classes started yesterday and they all seem interesting so far! I got into the Biochem lab and it might just kill me. And my GPA. My game plan is to obsessively read the lab manuel before each lab and literally picture myself doing the experiment step by step. It’s the only way to reduce my klutziness. On my About Me page, it says that I am interested in going into researching phytochemicals and antioxidants. While this is true, I am very interested in that, I am not so sure that it is realistic. If my performance in Ochem lab is any indication of my lab skills – I should probably aim for a different profession. Here’s to improvement! But seriously, I have been thinking about med school and becoming an endocrinologist in the last few months. I really loved biochem and systemic physiology and I can see myself incorporating my passion for nutrition into treating patients as an endocrinologist. They deal with metabolic disorders and any health problem related to hormones (aging, reproduction, thyroid, etc). Merh. I don’t know.

On a lighter note, spring quarter has brought floods of people to the gym. I think the realization that swim suit season is fast approaching has got about 1/3 of the student population crammed into the singular weight and cardio room at any given time. It is a zoo. Boo.

LOOK AT MY BOMB BREAKFAST.

Easily my best breakfast of March.

Usually my pancakes don’t have the right texture, so I rarely make or blog them. These, however, came out flawlessly. They are fluffy, lemony and lightly sweet, not too wet, not too dry, with big chunks of blueberries. The lemon creme and maple syrup compliment one another fabulously.

Recipe: Serves 1

1/4 cup whole wheat white flour

1/2 tsp sugar

1/4 tsp baking powder

1/4 tsp poppy seeds

pinch salt

1 egg

a bit less than 1/4 cup milk

1/3 of a lemon peel’s zest

handful blueberries

1 tbsp cream cheese

1 tbsp greek yogurt

1 tsp lemon juice

maple syrup

coconut oil

Directions -

1. Combine the flour, sugar, baking powder, poppy seeds, and salt in a bowl. Combine the egg, milk, and lemon zest in another and mix well.

2. While stirring, pour the wet into the dry until it has reached the desired consistency (smooth & pourable, not pasty or drippy). I had about 1-2 tablespoons of extra liquid (this is the downside of cooking for one). Fold in the blueberries.

3. Place a pan on the stove at medium low heat and grease with 1-2 tsp of coconut oil. When the oil is hot, pour in the batter.

4. Cook until bubbles have risen all over the pancake. Flip and cook until golden.

5. Meanwhile, combine the cream cheese, lemon juice, and yogurt in a dish. Stir well.

6. Layer your pancakes with lemon yogurt creme and top with maple syrup, extra lemon zest, and blueberries. Enjoy!

Make me.

Benefits:

Blueberries * have one of the highest concentrations of antioxidants of all fruits and veggies. Their anthocyanidins counteract free radicals, which damage cells and tissues. One study demonstrated that blueberries improve memory and learning capacity in aging animals. They also protect against all forms of cancer, especially colon and ovarian cancer.

Lemon * a great source of vitamin C. Lemons also aid in digestion by stimulating and activating certain enzymes!

Eggs * the yolk is where all the nutrients are! It contains tryptophan, selenium, iodine, B vitamins, and phosphorous, many of which are necessary for optimal metabolism. The egg white has 6 grams of complete protein!

Whole wheat flour *  when you choose white flour over whole wheat flour, you are losing over half of the B vitamins, fiber, folic acid, calcium, zinc, phosphorous, copper, and iron. Whole grains reduce your risk for diabetes and have also been linked to weight loss and maintaining a lower BMI.

GF: Chai Spiced Coconut Pancakes with Macadamia Nuts, Toasted Coconut, and a Creamy Coconut Sauce

Oh my soul.

Heaven.

This morning I decided to break out of my oatmeal rut and make pancakes. Not gonna lie… It took me two rounds of failed pancakes to get the recipe down, but in the end I was rewarded with crispy on the outside, fluffy on the inside, chai kissed-coconut pillows. :) The macadamia nuts are a perfect compliment to the chai and the creamy coconut. I must warn you though, if you make these, follow the recipe! My first two batches fell apart, stuck to the pan, didn’t cook all the way through and basically just spat in my eye.

Chai Spiced Coconut Pancakes with Macadamia Nuts, Toasted Coconut, and a Creamy Coconut Sauce

Recipe: Serves 1

1/2 tbsp coconut oil (to fry in. This is so important. Do not skimp on oil! They will stick!)

1 tbsp toasted coconut (for topping)

Dry ingredients –

1/4 cup coconut flour

1/2 tsp baking soda

4 macadamia nuts, roasted and crushed (save some for topping)

pinch salt

Wet ingredients -

1 egg

1/2 cup milk (you could try subbing coconut milk, I used regular though)

couple drops vanilla extract

1 tbsp chai concentrate

Creamy Coconut sauce –

1 tbsp Artisana coconut butter

2 tbsp coconut milk

(optional: if you want a maple flavor, add 1 tsp maple syrup)

Directions:

1. Beat the egg in a mixing bowl until fluffy, about a minute. Add the milk, chai, and vanilla and beat again.

2. Combine all the dry ingredients in another bowl and mix until there are no clumps of coconut flour. Pour the dry onto the wet ingredients. Stir with a spatula until the batter is homogenous.

3. Melt the coconut into a pan on the stove at medium-low heat. Mine was set to 3 of 9. Spread the oil evenly around the pan.

4. Pour the batter into 3-4 pancakes. Let them cook slowly. Only flip them when the tops have some bubbles and the bottoms are light/medium brown. Make sure that when you flip them there is oil on the pan for the other side.

5. When they are cooked through, transfer the pancakes to a plate. Prepare your coconut sauce by stirring together 1 tbsp melted coconut butter and 2 tbsp coconut milk. Drizzle over the pancakes. Top with crushed macadamia nuts and toasted coconut. Enjoy!

And they are gluten free!

Benefits:

Coconut * coconut gets a bad rap because of its saturated fat content, but its fatty acids are mainly medium-chain triglycerides, not long-chain. The long-chain triglycerides are bad for our cholesterol levels, but coconut has been shown to improve cholesterol levels. Animal studies suggest that medium-chain triglycerides can increase metabolism.

Coconut flour * 1 cup contains 40 grams of fiber and 16 grams of protein. It is one of the lowest carb flours you can use!

Eggs * the yolk is where all the nutrients are! It contains tryptophan, selenium, iodine, B vitamins, and phosphorous, many of which are necessary for optimal metabolism. The egg white has 6 grams of complete protein!

Questions: How are y’all? What are your favorite pancake flavors?

Send me your absolute favorite recipe to try!