Saturday, October 13, 2012

Protein Pancakes

Usually when it comes to making pancakes I use whatever pancake mix is on sale at the supermarket. Of course only the brands that are egg free.  My pancake recipe usually consists of 1 cup pancake mix, 3/4 cup rice milk and 1/2 cup applesauce.  Simplicity at its best.

Of course I'm always looking for ways to increase my protein especially in the morning when blood sugar seems to be at an all time low.  So when I came across these protein pancakes on the The Naked Kitchen thought it was worth sharing. 

Protein Pancakes

Ingredients
1 cup whole wheat pastry flour
2 tbsp plain unsweetened protein powder (Nutribiotic vegan plain rice protein was suggested)
2 tsp baking powder
1 tsp cinnamon (optional)
1 tbsp ground flax seed
3 tbsp water
1 tsp vanilla extract
1 1/4- 1 1/2 cups non-dairy milk
2 tbsp sunflower oil plus a little to brush on the griddle
1 tbsp coconut crystals  or raw honey
Preparation
In a small bowl combine the ground flax and water. Stir and set aside for 5 minutes.
In a large bowl whisk together the flour, protein powder, baking powder and cinnamon (if using).
Add to the bowl with the flax mixture the vanilla, milk, oil and sugar. Stir and then add it to the dry mixture.
Whisk together until mixed. If the batter appears too thick add a little more milk.
Heat a griddle over medium heat and brush with a little oil.
When the griddle is hot pour 1/4 cup of the batter for each pancake onto the griddle in even circles.
Flip when bubbles appear and continue to cook on the other side until the steam stops or the cake is golden brown.
Top with your favorite topping and dig in.
Nutritional Info
Makes 12 pancakes.
Serving size 2 pancakes.
Nutrients per serving:  Calories: 153, Cal. from Fat: 55, Total Fat: 6g, Sat. Fat: .5g, Carbs: 18g, Fiber: 3g, Sugars: 1.5g, Protein: 6.5g, Sodium: 450mg, Chol: 0mg

Notes
This recipe can be doubled for a larger crowd or to have leftovers that can be easily frozen and reheated for a quick breakfast on another day. Just cool the pancakes on a wire rack and place in a zip top freezer bag. Store in the freezer for up to 6 months. To reheat just place pancakes on a plate and microwave 30 seconds to 1 minute depending on your microwave. 
 

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