Today I had planned to go for a longish walk before work for some light cardio as it’s a day off from weights. However, I decided sleep was better and walking can be done anytime. Pancakes however, pancakes are for mornings!I am generally not a fan of pancakes (try to suppress the shock). Pancakes are just sponges for maple syrup, and usually taste a lot like flour which I don’t like. Add to this the fact that pancakes are basically anti-diet food and I won’t go anywhere near them. A regular pancake is made with white flour, butter, eggs and milk and that’s about it. Not much nutritional content there and a whole whack of carbs with little-to-no protein. Not to mention the 1/2 cup of maple syrup that most people drown their pancakes in which is straight sugar.Ok so with a modest 4 tbsp of maples syrup and 2 medium-sized pancakes it breaks down to:
Calories – 525
Fat – 14 g
Protein – 8 g
CARBS – 90 GRAMS
Clearly not compatible with a low carb or even moderate carb diet. I typically consume between 100 – 150 carbs per day, not at breakfast.There are some pancakes that I like. The pancakes that I grew up with and asked for on every birthday. My moms amazing oatmeal pancakes (usually with blueberries mixed in). These things rock… they do not taste like flour, they are a nutritional power house, and they hold on to a considerable amount of maple syrup without falling apart. I feel I may have given you the wrong impression above… I love maple syrup, if you are going to have something like sugar, have maple syrup. It has a tonne of nutrients in it, and is one of the best options when it comes to sugar. It’s still sugar though, so use it sparingly. Back to my mom’s pancakes.Unfortunately these things are still not diet friendly. They are the type of things you want to eat when you will be working outside raking leaves for 3 hours. They will keep you full and provide lots of energy. They are again, full of carbs, but at least this time they are whole grains and provide some fiber. I don’t have a picture of them, but I promise the next time they get made I will post one to show you what they look like in all their grainy goodness. Here’s how to make them:
- 1 c. whole wheat flour (i have made these with gluten-free flour and some xantham gum and it worked just fine. I little fluffier even)
- 1 tbsp brown sugar
- 1 tbsp cinnamon
- 1 tbsp baking powder (not soda)
- 1 tsp salt
- 1 1/2 c. large flake oats (gluten-free if you need it)
- 2 c. milk (any percentage)
- 1/4 c. butter melted
- 2 eggs beaten
- In a large bowl combine the milk and oats and let these soak while you prepare the other ingredients.
- In a medium bowl combine the dry ingredients and mix well.
- Melt the butter and whisk the eggs separately and add these to the milk and oats mixing quickly so the butter is evenly distributed.
- Combine the wet and dry ingredients mixing until there are no clumps.
- Spoon about 1/4 c. of batter onto a hot pan greased with butter (don’t burn the butter) and wait until bubbles form on the top of the pancake all over, not just on the sides, then it is ok to flip.
This serves about 6 people, or 4 hungry ones… usually 4.
For 6 servings it breaks down to:
Calories – 270
Fat – 11 g
Protein – 10 g
Carbs – 35 g
Plus the maple syrup – let’s say 2 tbsp per person and you can just double or triple it as you see fit. 2 Tbsp of maple syrup works out to:
Calories – 100
Carbs – 26 g
So as you can see there is nothing really bad about these pancakes, and if they are served with some peameal bacon for protein or something then they are really no worse than whole wheat bread… but way tastier. Not low carb, and not diet food sadly. 😦
So what is a person on a diet supposed to do when they wake up craving pancakes and don’t want to spoil their diet or use their entire carb allotment for the day? Well they make no powder protein pancakes! These little gems have a similar taste and texture to pancakes and almost none of the same ingredients, plus a completely different nutrient profile.
Here are the ingredients:
- 1/2 c. non-fat cottage cheese
- 1/2 c. egg whites (I use the carton egg whites)
- 1/4 c. large flake oats
- 1 tsp. baking powder
- vanilla and cinnamon to taste
That’s it! Such a simple list. The directions are even simpler… it’s awesome.
- Put all the ingredients in a blender (I use my magic bullet) and blend until smooth-ish.
- Cook like a normal pancake until you see the bubbles as described above… then flip.
Seriously, amazingly simple. This makes 2 servings, but if you’re hungry go ahead and eat it all because it’s pretty low cal and carb. In the picture you can see that is not maple syrup on top. For an added boost of protein I top these babies with more cottage cheese blended with coconut water and some splenda and then sprinkle some shredded coconut on top. I love coconut, but you can put anything on pancakes: jam, natural peanut or almond butter, mushed up bananas and walnuts, berries and maple syrup, pumpkin puree with cream cheese, whatever strikes your fancy. Oh and these can be gluten-free if you choose gluten-free oats.
Without the topping, half the recipe is:
Calories – 140 cal or 180 if you cook them in a pat of butter
Fat – 2 g plus 6g for the butter
Protein – 18 g
Carbs – 14 g
The topping adds about 50 cals along with 8 g of protein and 3 g of carbs. So that was my breakfast this morning. Low carb, low cal, diet friendly, delicious pancakes. There is no protein powder, just whole food goodness. You can modify these a lot to fit your diet needs, if you want to go super low carb you could probably replace the oats with almond meal or something which would increase the fat and cals a little. Maybe I’ll try that next time. I’ll definitely be posting a few variations on these things… maybe add some banana and flavour the topping with cocoa powder? I think so. There you have it folks… you can have you
pancakes and eat it too.