Friday, March 15, 2013

Fantastic Foodie Friday~ Protein Pancake

Want to try a Paleo-inspired Protein Pancake Recipe? 
This one has been passed around my CrossFit gym and is a real winner.
I first tried this protein pancake recipe during my gym’s Paleo diet challenge.  I made them today after a bike ride and thought I should share with all of you.
Nutritionally, what I like about these is that they use an egg and nut butter to provide more protein compared to traditional wheat-based pancakes.  And the carbohydrates come from mashed real fruit (banana, pumpkin or sweet potato) rather than a refined grain that lacks fiber and the antioxidants and vitamins and minerals of fruit.
I calculated the nutritionals to be about 350 calories (depends upon how much mashed fruit and nut butter you use and what you top them with) but with about 15+ grams protein and 4+ grams of filling fiber. Unlike wheat pancakes that “scream” for maple syrup and butter, these are great topped with fresh berries.
They’re delicious, super easy to make and will keep you full for hours. Promise.
1 small ripe (overripe is perfect) banana
2 eggs or 4 egg whites
1 Tbsp peanut or almond butter
Pinch of cinnamon, if desired.
Drop of vanilla or almond extract, if desired
1. Mash the banana, add the egg and mix well. Stir in nut butter and any spices or extract.
2. Heat a nonstick skillet on medium heat and use some oil or nonstick cooking spray to ensure the pancakes don’t stick. Pour a large spoonful of batter into hot pan and cook until browned on one side (3 minutes or more) flip and brown the other.
Protein Pancake
Allow pancake to set and brown before flipping
(Use patience when cooking these as you need to let the batter really set and firm up before you try to flip them; lower eat for longer works best.)
Makes 2 medium or 3 small pancakes.
Enjoy them plain or with fresh fruit on top, a drizzle of honey or Greek yogurt. You can also substitute the banana for pureed pumpkin or sweet potato.

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