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Tag Archives: Protein Pancakes

4-Ingredient Pumpkin Banana Pancakes [Paleo Option too]

11 Nov

I use to make pancakes all the time, like these mocha coconut ones, these banana bread ones, and these fun honeycomb ones too! And boy have I missed them.

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The thing is, on such a busy college schedule, I rarely have time in the morning to make a delicious breakfast like this! Its typically more of a smoothie, bar, or yogurt and granola on the go :)

But with today being Veterans Day, I woke up, was able to go on a nice little relaxing run, and come back and make these tasty little cakes.

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Which reminds me, if anyone who reads this is a veteran, I just want to take a moment to say THANK YOU. All of your service and help you have given to our country is so very appreciated.

And what a better way to celebrate such a day than to combine the delicious flavors or pumpkin and banana?! Not to mention, these can be made TWO ways. Protein packed with About Time Whey’s new pumpkin protein powder…or paleo friendly with almond meal!

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4 ingredients. dairy free. paleo option. protein-packed option. pumpkin. banana.

What is there not to love about this recipe?!

*If you’re wanting the protein-packed version, you can order About Time Whey’s pumpkin protein powder with my discount promo code: “FFF1” for 25% off your purchase! Just go to TryAboutTime.com and purchase on their site :)

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Use FFF1 for 25% off on their website!!!

Did I mention that this entire recipe is only about 200 calories or under?!?! Thats a winner in my books!

4-Ingredient Pumpkin Banana Pancakes
Makes 6 small pancakes

-1 medium Banana, slightly warmed and mashed
-1/4 cup Pumpkin Puree
-1/4 cup Egg Whites or 1 Egg
-3 tbsp AboutTime’s Pumpkin Whey (or any flavor)
(Or sub in 3 tbsp Almond Meal for Paleo option!)
-Optional: any delicious add ins! Examples: nuts, cinnamon, vanilla extract, coconut, chocolate chips
-Topping: my Homemade Pumpkin Peanut Butter

Directions: Slightly warm banana in bowl in microwave for about 10 seconds. Mash with fork. Add in all other ingredients and mix until combined. Heat skillet with a little coconut oil on medium heat. Pour batter into pan. Cook until slightly browned and set. Flip. Cook until done. Makes 6 small pancakes (One serving). Can double or even triple recipe!

Note: Don’t forget to use my promo code “FFF1” on the About Time website to try some of this delicious pumpkin protein powder! Or try one of their other delicious flavors

Banana Benefits
1) Help overcome depression due to high tryptophan content
2) Sustains blood sugar during workouts
3) Protects against muscle cramps
4) Counteracts calcium loss
5) Improves your mood
6) Reduce swelling
7) High in potassium
8) Rich in pectin which aids in digestion
9) High in fiber
10) Natural Anti-acid
11) Only fruit that can be consumed raw without distress

Pumpkin Benefits:
1) High in Vitamin A which aids in eyesight
2) High in fiber to keep you satisfied
3) Rich in Beta Carotene with plays a role in cancer prevention and benefit your skin
4) More potassium than a banana (great post workout food!)
5) Rich in Vitamin C which is an immune booster, decreases blood pressure and risk of heart disease, and regulates cholesterol
6) Good source of vitamin E, which promotes healthy skin
7) High in potassium which is necessary for energy production, balancing fluid levels, and promoting strong bones

Egg Benefits
1) Rich in the proteins lutein and zeaxanthin, which aid in eye health
2) Aids in cardiovascular health
3) Rich in Choline, a B vitamin that is thought of as brain food” as it aids in neurological function and development
4) Prevents breast cancer
5) Leads to healthy skin, hair and nails- being
high in sulfur
6) Contains 6 grams of protein and all the amino acids needed to build protein

Whey Protein Benefits
1) Good source of high amounts of protein
2) Aids in muscle growth and repair
3) Known to lower blood pressure
4) Helps lose body fat
5) High protein keeps you satisfied and full

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Chocolate Chip Cookie Pancake Sandwiches

15 May

Say what?! Chocolate chip cookies..in pancake form..and healthy?!

I love my healthy pancake recipes! It’s so great to be able to eat the foods I love, yet in a healthier light. And like always, just because their healthier, the taste doesn’t suffer one bit. Actually, I think these taste better than regular ole’ pancakes. I mean, come on, they are chocolate chip cookie flavor..

And you won’t believe this one. They are made with a vegetable! Now you’re really starting to wonder if I’ve gone crazy. Nope. These are real. Real healthy. Real ingredients. Real good.

You may have seen the idea before, but making them into pancakes, I bet is something new. Can you guess the secret ingredient?!

Chickpeas.

Yep. Don’t judge until you try it! I promise you that you will not taste the beans. It will taste like delicious chocolate chip cookie dough. I know you’ll love it!

Using chickpeas instead of flour is not only a great way to make something gluten free, but also lower in calories, higher in fiber, and higher in protein! Take that for a healthified pancake. These pancakes are sure to surprise you’re guests..in a good way!

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Chocolate Chip Cookie Pancake Sandwiches
-1 can chick peas
-2T oat flour
-1/2 cup almond milk
-1/4 cup egg beaters
-2T nut butter (pb or any kind!)
-2 packets stevia
-1 tsp each: baking powder, vanilla extract or butter extract
-sprinkle of salt
-chocolate chips
Directions:Food process chick peas with almond milk until smooth. Add other ingredients except for chocolate chips. Add chocolate chips at very end and mix with fork or spoon. Cook pancakes as normal in pan on stove, flipping when cooked on one side. Make “sandwiches” if desired by making chocolate or pumpkin mousse (recipe below!)

Chocolate Mousse
-6 oz tofu
-1/4 cup cottage cheese
-2T cocoa powder
-2T agave or 1 packet stevia
-1 tsp each: cinnamon, vanilla extract, xanthan or guar gum
Directions: Blend altogether and allow to sit in fridge to thicken more or enjoy right away!

For pumpkin mousse, go to my post here

Mochonut Pancakes filled with Coconilla Yogurt

5 Apr

It all started when I went to the local Christian coffee shop to study, and asked them to make me something yummy, something new for once from my usual latte. They made me this mocha coconut latte. Do I need say any more? Maybe that it was heaven in a cup?

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Well last week, I was planning on entering a pancake competition via Instagram (Follow me @FreshFitnHealthy) :). Each week for three weeks this user was going to make a category of pancake to enter. Last week the theme was “protein pancakes”.

Naturally I accepted the challenge. I kept asking myself, what is something new, something really unique. And after having this latte, I knew what I should create.

Mocha Coconut latte flavored pancakes, Mochonut for short :) Unfortunately, I didn’t win the contest. But this week is a new week, and it’s berry pancake theme! Wish me good luck! But for now, here is the recipe for these still awesome(even though not first place), pancakes:)

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Mochonut Pancakes

For Pancakes:
-1 scoop vanilla or chocolate protein powder
-1/4 cup coconut flour
-1/2 cup egg whites
-1/2 cup almond milk
-2 T cottage cheese
-2 T mocha cappuccino mix (or 1 tsp instant coffee)
-2 tsp cocoa powder
-1 tsp coconut and vanilla extracts
-1 tsp baking powder
-1 packet stevia
-touch of cinnamon and sea salt

*Directions: Mix all ingredients together, blend until smooth. Cook on stove in coconut oil.

For Coconilla Yogurt filling:
-1 cup Greek yogurt
-1 tsp coconut extract
-1/4 cup homemade coconut butter
-agave to taste

Directions: Mix all together until thoroughly mixed. Fill layers of pancakes with yogurt mixture.

Pancake Batter Smoothie AND Coconut Banana Pancakes

29 Mar

Today’s post has TWO recipes in it. Get excited.

Let’s be honest with ourselves, when we’re making pancakes, it’s just way too tempting to just eat the batter off the spoon. Or is that just me?

Haha:) My usual philosophy is that anything is better in the uncooked form, like cookie DOUGH, Brownie BATTER. And I can’t lie, I do even think I like pancake batter better. Call me weird.

But I know with eggs usually in it, it’s probably NOT the best thing to eat. So what did I do today when I made egg-less protein pancakes and had some leftover batter? Well, I would do what any normal person would do..I made a shake flavored with it!

So to tell you how to make this, I’ll give you the recipe to this first, which is the protein pancakes that the batter came from!

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Coconut Banana Pancakes
-3/4 cup coconut flour
-1 scoop vanilla protein powder
-1/4 cup Greek yogurt
-1 cup almond milk
-2T shredded coconut
-1 small, very ripe banana
-1/2 tsp coconut and vanilla extract
-1 tsp baking powder
-optional: 1 T peanut butter/coconut oil (a little healthy fat makes it taste a lot better!)
-touch of salt, and sweeten to taste
Directions: Melt banana in microwave for 30 seconds. Combine all ingredients together and mix thoroughly. Melt some coconut oil in pan, and cook pancakes as normal.

 

All you have to do once you have that batter, is add two big spoonfuls of it to all the other ingredients, and you’ll have your pancake batter shake! But of course, if you just want the shake and not all the pancakes first, I’ll show you how to get that batter flavor without all those extras. But I must say, these pancakes were very good. Coconut banana flavor with a hint of peanut butter to be exact:)

Anyways, the answer to your dream of being able to eat all the pancake batter you want in shake form lies below:)

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Pancake Batter Shake
**You can make any flavor, but I used some of the batter from the above recipe, and created a Hawaiian flavor with a hint of peanut butter!**
-2 T pancake batter (from above)
-1/2 frozen ripe banana
-1 scoop peanut butter protein powder (or regular/vanilla)
-1 cup almond milk
-1 tsp vanilla and butter extract
-2 T oatmeal
-2 T PB2 (or 1 T peanut butter)
-1/2 tsp baking soda (I know it’s weird, but don’t skip this! It makes the batter flavor)
-stevia/agave to sweeten
-sprinkle of sea salt
Directions: Blend all ingredients together! Very simple :)

**If not wanting to make pancake batter: Add 1T coconut flour (or any type), more banana, and don’t forget the baking soda! Add any additional flavors that you want your shake to be.
Possible Add-in ideas: cocoa powder, shredded coconut, chocolate chips, instant coffee, berries..sky is the limit!