A Quick Word on Food Photos
We have all seen the gorgeous food photos on social media, the pictures that just make you hungry looking at them, the pictures that make you wonder - what am I doing wrong? Well I am here to tell you that most times the food does not look like that and if you are more concerned with what you are putting into your body than what it looks like then don't worry about making it look fancy. Sometimes mine look great and other times they don't - see below for an example. Either way they taste great and I feel good for eating something healthy.
How your pancakes might turn out
Alternatively they could look like this
Why protein pancakes - quick list
This is a quick list of why protein pancakes are an excellent food choice to incorporate into your healthy eating diet plan:
- Quick and easy to make
- Very versatile - can be nut free, dairy free, egg free
- Protein meals keep you feeling fuller for longer
- Feeling fuller can help with controlling cravings
- Easy way to add protein to your diet
- Great for kids
- Easy to clean up after
- Excellent breakfast, snack or post-workout meal
Why eat protein pancakes - the extended version
Protein pancakes are a great tasting breakfast or snack food, especially for people who are trying to maintain a healthy lifestyle. They are very versatile and you can make them as simple or as elaborate as you desire. They also don't take long to throw together and in fact taste better the messier they look, as illustrated in the photograph above.
In addition, they are very useful for increasing your daily protein intake. People who lift weights on a regular basis are aware that they need to have sufficient protein in their diets to aid muscle repair and growth.
If you are trying to stay healthy and train for a bodybuilding or figure competition it is extremely important that you are consistent with your diet. This can be hard for many people, but "cheating" too much on your eating plan will mean attaining less desirable results. With recipes like this one in your tool kit it can make sticking to your healthy eating plan that bit easier.
Of course, it is not only people who are training for a specific event in mind who will benefit from increasing their daily protein intake. Having sufficient protein in your daily diet is essential if you want to achieve a lean, toned look. Protein also makes you feel fuller for longer as it takes the body longer to digest it, therefore helping you avoid those hunger pangs that can throw you off your plan.
Protein pancakes are also a great breakfast or snack food for kids. You can incorporate loads of healthy extras such as nut butters, seed butters, berries and bananas to help them hit their daily intakes. The kids will not even know they are eating something healthy.
Protein Pancake Base
The base of this protein pancake consists of oats or rye flakes, protein powder, eggs, almond flavouring and baking powder. After that the simplicity or extravagance of the protein pancake is up to you and your health goals.
- 1/2 cup Rye Flakes / Oats, remove these if you are avoiding carbs
- 1 scoop Protein Powder, chocolate works well
- 1 Egg
- 1/2 cup Egg Whites, if you are separating eggs this would be 3
- 1/2 tsp Baking Powder
- 1/2 tsp Almond Flavouring
Optional extras will all depend on what your macros for the day are:
- To increase healthy fats add nut butters, avocado or coconut oil
- To increase vitamin intake you can incorporate berries
- To increase carbs you can add a banana
- Place a frying pan on a medium heat with 1 TBSP of oil or low fat spray.
- Beat the egg, egg whites and almond flavouring together.
- Mix the dry ingredients (rye flakes, protein powder and baking powder).
- Combine the dry and wet mixtures together and add to the pan. Once the visible side is bubbling carefully turn it over.
|Serving size: 1 Pancake|
|Calories from Fat||63|
|% Daily Value *|
|Fat 7 g||11%|
|Carbohydrates 13 g||4%|
|Sugar 0 g|
|Fiber 8 g||32%|
|Protein 44 g||88%|
|Cholesterol 190 mg||63%|
|* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.|
The recipe above can be eaten as is or you can treat it as a base and add any of the following extras (remember to count them in your eating plan)
- Peanut or Almond Butter - this will add some healthy fats, but you are best to choose the no added sugar and salt brands.
- Berries, such as raspberries, blueberries and strawberries
- Sliced banana - this will be a higher carb option but in turn makes the protein pancake a perfect post-workout meal
- 1 tsp of honey - although this will add sugar to the pancake honey has plenty of health benefits to make up for that