A Journey Toward Optimal Health

Archive for the ‘Pancakes’ Category

Nana’s Super Healthy Power Packed Vanilla Pancakes

A diet rich in soy and whey protein, found in ...

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Do you want to start choosing healthier low-fat, low carb, high nutrient foods to get your family healthy? Well you have come to the right place! These pancakes are packed with proteins and nutrients that our bodies crave.

You can freeze the extras and heat anytime for an easy on the go meal too! Put some peanut butter and a banana on one and roll it up for a wonderful filling meal or high energy snack before hitting the gym!

You will need

Cooking Spray

1 cup of <a title=”Soy Protein Powder” href=”Bob’s Red Mill Isolated Soy Protein Powder, 14-Ounce Packages (Pack of 4)""” target=”_blank”>Soy Protein Powder

1 teaspoon <a title=”Aluminum-free Baking Powder” href=”Bob’s Red Mill Aluminum Free Baking Soda — 16 oz""” target=”_blank”>baking powder

4 Tbsp <a title=”Sugar-free French Vanilla Coffee Syrup” href=”Da Vinci Gourmet Sugar Free French Vanilla Syrup Plastic Bottle 25.4oz""” target=”_blank”>Sugar Free French Vanilla Coffee Syrup (or you can use 1/4 tsp<a title=”Stevia Extract” href=”NOW Foods Stevia Liquid Extract Alcohol, 8 Ounce Bottle""” target=”_blank”> Stevia extract and 1/2 tsp vanilla extract)

2 egg whites

1 cup original flavored Silk Soy Milk

1/4 cup water

2 Tbsp <a title=”Milled Flax Seed” href=”Bob’s Red Mill Organic Flaxseed Meal, 16-Ounce Packages (Pack of 4)""” target=”_blank”>milled flax-seed

Combine the protein powder, baking powder and milled flax-seed. Add the sugar-free coffee syrup, egg whites, soy milk, water. Mix batter well.

Mist the tip of a spatula and the inside of a 1/4 cup measuring cup with cooking spray. Heat griddle to 400 degrees. Spray griddle with cooking spray just before putting batter on it. Scoop up 1/4 cup batter using sprayed measuring cup and pour onto griddle. Use the back of a spoon sprayed with cooking oil (or a sprayed spatula) to quickly spread out batter till it makes a 6-7″ diameter pancake. Cook pancake until slightly golden brown on bottom side then flip with sprayed spatula. Second side will cook faster than the first side did. Remove from griddle. Top with 2 Tbsp. sugar-free maple syrup and enjoy!

Per 1 pancake serving (including syrup)

78 calories, 15 g protein, 2 g carbs , 0 g fats