Tuesday, 20 November 2018

Healthy Recipes: Blueberry Protein Pancakes

Healthy Recipes: Blueberry Protein Pancakes
05 Aug
7:10

I'm Natalie Hodson, here today in the bodybuildingcom kitchen showing you how to make a recipe that I make a lot of mornings, and it's my Blueberry Protein Pancake

This is a really good recipe If you're getting tired of the same old egg whites and oats This uses the exact same ingredients It just mixes them into a different way I know there's a lot of protein pancake recipes out there, but I like this one because it uses all whole foods and it tastes really good

These are all the ingredients that we're gonna use for today's recipe We're gonna use 6 egg whites, and 1/2 cup of old fashion oats I like the old fashion oats better than the instant oats just because they're a little bit less processed The instant oats have actually been cooked and dehydrated to make them cook faster, and these haven't They've just been rolled

We have 1/4 cup of blueberries You can use fresh or frozen or you can substitute it for raspberries or strawberries We have 1/2 cup of unsweetened vanilla almond milk And just make sure that when you get the almond milk, you're getting the unsweetened vanilla kind I like the Almond Breeze brand

It's 40 calories, has no sugar in it Also, if you wanted, you could substitute milk, but I prefer the almond milk And then we have 1 teaspoon of baking powder This is just to help the pancakes rise a little bit Two packets of Truvia

This is to make them a little bit sweeter I have 1/2 cup of unsweetened applesauce and just a dash of cinnamon And those two items we're gonna save 'til the end and use it as a topping on top of the pancakes So for today's recipe, I'm actually gonna use a blender to mix everything together And I'm gonna start with my liquid ingredients

Gonna pour in my almond milk, and then I'm going to do my egg whites And I'm just gonna crack these right into the blender Now some people just throw their yolks away into the trash can I actually like to put mine in the garbage disposal, and I found that out the hard way I used to just throw my yolks into the trash can, and one day I came home and my house smelled really bad and I couldn't figure out why

And it's because I left the yolks in the trash can for too long, and so now what I do is I'll just put them right into the garbage disposal Some people like to feed the egg yolks to their dog, and I guess that helps with their coat and makes it a little bit shinier And this is a really good breakfast recipe if you have kids I have a 2 year-old and he loves this recipe We eat it a couple times a week

And it's a really good way to incorporate some whole grains into their diet, and the blueberries has some really good antioxidants Another thing you can do is you can make these in bulk on the weekend, and then freeze them I think they taste a little bit better fresh but you definitely can freeze them And when I do that I just put them in a Ziploc bag and then when I wanna eat them, I stick them in the microwave for about a minute Alright

So we have 6 egg whites Then I'm just gonna add my oats And I'm gonna save the blueberries until we're actually in the griddle I'm gonna add my baking powder I'm just gonna do a dash of salt

It's probably about 1/8 of a teaspoon if you were to measure it And then two packets of Truvia If you want to eat the pancakes without any applesauce on top, you could add a third pack of Truvia It would make your pancakes sweet so you wouldn't need to add the applesauce on top And then I'm just gonna blend this really fast

Alright I'm quickly gonna turn my skillet on to about medium-high heat Then I'm just gonna spray it with a little bit of non-stick cooking spray And then I'm just gonna take my batter and–this recipe makes two pancakes Two pancakes is one serving so usually just kinda eyeball it

And put about half of the batter in the skillet, and then I'm gonna take half of my blueberries and just drop them in the top You can blend these, the blueberries, in too if you want I've done that before, but I think it tastes a little better this way Makes them a little bit juicier So we're just gonna let this cook

Usually you can tell they're ready to flip when there's bubbles in the center of the pancake So I went ahead and flipped the pancake We've been cooking it about 1 to 2 minutes on each side And sometimes the first pancake doesn't flip quite as well as the second pancake, and it's because sometimes in the blender the egg whites tend to kinda stay at the top and the oats fall to the bottom, but this one turned out pretty good So I'm just gonna take the pancake and put it on my plate

I'll flip it I guess That side's not quite as pretty And then I'm gonna go ahead and put my second pancake in I'm just gonna blend it for just a second to get everything shaken up Gonna spray my pan with the spray

Then I'm just gonna pour the rest of my batter in Make sure to get all those oats out And I'm gonna add the rest of my blueberries And we're just gonna let it cook about 1 to 2 minutes per side You know it's ready to flip once the edges look like they're cooked all the way through and there's bubbles starting to form in the center of the pancake

Alright So we are done cooking our second pancake I'm gonna go ahead and put it on the plate Oops As you can see, this is a lot of food

This is another reason I like this recipe is 'cause it's really great way to start the day with a nice hearty meal And then–the pancakes are really sweet on their own I think, and so a lot of times I'll actually eat these even without any applesauce on top You can use sugar free syrup if you want, but I prefer to stay away from that just because it has a lot of preservatives in it So sometimes if I want a little extra something on top, I'll use some unsweetened applesauce Just make sure you get the applesauce that says no sugar added or unsweetened or if you read the ingredient list, the only ingredients are apples, water, and maybe ascorbic acid which helps keep the coloring

So I'm just gonna go with this half of a cup of applesauce I'm just gonna pour it on top Sometimes I like to put a little bit underneath And then I like cinnamon so I'm gonna put a dash of cinnamon on top You don't have to do that if you don't like cinnamon

Sprinkle a little cinnamon on top and there you go You have a really good breakfast One serving is 2 pancakes, and each serving has 6 egg whites, and 1/2 a cup of oats, some blueberries, and some almond milk So to get this Blueberry Protein Pancake recipe, you can check out the link on the page below, and continue to go to bodybuildingcom to find all of my other recipes as well as nutritional information, workout programs, and motivation

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