Here’s the recipe to one of my favorite morning treats to help break the monotony of eating oatmeal daily. In addition to my PFF pancakes, I usually eat an egg over easy and drink a cup of black coffee. This meal keeps me feeling full throughout most of the morning. It also serves as one of my favorite post morning workout meals.
-1 1/2 c. favorite pancake batter
-1/2 to 1 scoop of your favorite protein powder (approx. 15-20 g of protein)
-1 tsp chia seeds
-1 tbsp ground flax seed meal
-3 tbsp old fashioned oats
-fresh or frozen fruit
-extra virgin olive oil
Feel free to alter quantities to your liking. Mix pancake batter, protein powder, chia seeds, flaxseed meal, and oats in water. The batter should be a little thick. Heat pan. Drizzle extra virgin olive oil (EVOO) in the pan. Make sure the pan is hot enough before pouring batter into it. Pour enough mix into the pan to create your desired pancake size. Sprinkle some of your favorite fruit on top of pancakes in pan. (I prefer frozen blueberries.) Flip pancakes. You may need to drizzle a little bit more EVOO in the pan. This helps make the pancake a little crunchy on the edges and prohibits it from sticking to the pan. Remove cooked pancakes from pan and continue process until done. Enjoy!
1. Keep pancakes in warm oven or covered in microwave to keep warm.
2. There’s no need to use syrup because the protein powder and fruit serve as sweeteners.
3. Pre-mix dry ingredients in bulk as a time saver.
Yields approximately 5 medium size pancakes.
Of course there are a few nutritional benefits of this delicious morning treat.
Chia seeds are rich in omega 3 fatty acids, fiber, antioxidants, minerals, and also serve as a blood sugar regulator. Omega 3 fatty acids are terrific for heart health, muscle recovery, brain functioning, joint tenderness, lowering blood triglyceride levels, and anti-inflammatory effects on the body. The soluble fiber found in chia seeds, flax seed, and oats helps lower blood pressure and cholesterol levels. Additional fiber benefits include satiety and bowel movement regularity. Antioxidant rich foods offer nutritional benefits and help eliminate free radicals from the body. Flaxseed meal is full of fiber, omega 3 fatty acids, and lignans. Lignans offer additional antioxidant benefits to the body. Old fashioned oats are high in fiber, protein, and help lower cholesterol levels. Extra virgin olive oil is high in monounsaturated fatty acids (lowers cholesterol levels in the body) and polyphenols (antioxidant properties). Check out a past blog post about the benefits of proteins.