The Best Protein Pancakes

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Now THIS is a post-gym meal! Fluffy Protein Pancakes reinforced with eggs and protein powder make a breakfast to build bulging biceps.

I OCCASIONALLY make it to the gym. And on those occasions that I do, it’s a rarity that I go in the morning. Like, as-the-sun-is-rising morning. When I do, though, I am in awe of those who seemingly go there on the regular at this time of day. The discipline it takes to wake up and not only get ready for work, but also get your head in the right space to sweat it out for the good of your health, impresses me.

Maybe they are able to stay motivated because they have these pancakes to look forward to when they get home. Not only are they delicious, they are packed with protein powder, banana, eggs, and flaxseed, which means these pancakes are unlike any pancake you’ve ever had before. I mean, there is guilt-free meals and then there’s this. Do I expect to see those morning-workout regulars scarfing down a pancake or two between sets? Probably not. But if I happen to see one or two excuse themselves early and run with their gym bag out the door, I have a pretty good idea why.

Are Protein Pancakes Healthy?

I’ve spent a lot of time working on pancake recipes; none compare to these for nutritional value. There is no all-purpose flour (we use rolled oats); in its place are natural ingredients for flavor and protein. As for particular diets, if you use gluten-free rolled oats, these pancakes can be a part of a gluten-free diet. Apart from that, you would need to use almond flour and a low-carb protein powder (which many of them are) for this recipe to suit paleo and keto diets.

Isn’t a griddle just a pan?

Yeah, I disregarded the need for a griddle back when it was just me and my frying pan. Then I saw a friend use one while making brunch and realized the convenience it provides. They serve the same function but a griddle lends itself to certain dishes, including pancakes. They have a large surface and minimal edges, so you can cook a couple of pancakes at a time and not be hindered by a steep edge (like when using a pan) when you go to flip them. If you don’t have one, not a problem. Their absence won’t prevent you from making this recipe. But I do recommend looking into getting one, especially if your weekends are usually spent brunching it up.

INGREDIENTS

• 1 cup rolled oats
• 1 large ripe banana
• 2 large eggs
• 1/2 cup liquid egg whites
• 1 tsp baking powder
• pinch of sea salt
• pinch of ground cinnamon
• 1-2 scoops of unflavored or vanilla protein powder (approx. 1/4 cup)
• 2 tbsp ground flaxseed meal

INSTRUCTIONS

Blend

Combine all the ingredients in a blender. Mix until smooth.

Griddle

Pour the batter onto a preheated, greased griddle, adding blueberries or chocolate chips if you like a little extra sweetness.

Flip

Cook until the edges firm up, then flip to cook the other side until golden brown, ensuring a perfect pancake texture.

Top

Top your stack with healthy favorites like all-natural peanut butter or pure maple syrup.

DEVOUR!

FAQs & Tips

Serving Suggestions

I’m going to assume you intend on using these pancakes as part of a brunch, so my recommendations will run with that theme. First, mimosas. That’s for the adults. For kids, they can slurp up a Strawberry Banana Smoothie. Serve the pancakes with Spinach Scrambled Eggs for an added dose of protein, vitamins, iron, and antioxidants. Want bacon? If so, here are several ways to prepare it.

Print

The Best Protein Pancakes

Now THIS is a post-gym meal! Fluffy Protein Pancakes reinforced with eggs and protein powder make a breakfast to build bulging biceps.

Course Breakfast

Cuisine American

Prep Time 15 minutes minutes

Cook Time 20 minutes minutes

Total Time 35 minutes minutes

Servings 4

Calories 179kcal

Author FoodFaithFitness

Ingredients

• 1 cup rolled oats
• 1 large ripe banana
• 2 large eggs
• 1/2 cup liquid egg whites
• 1 tsp baking powder
• A pinch of sea salt
• A pinch of ground cinnamon
• 1-2 scoops of unflavored or vanilla protein powder approximately 1/4 cup
• 2 tbsp ground flaxseed meal
• Optional: Fresh blueberries or dark chocolate chips for topping
• Cooking spray or a small amount of coconut oil for the griddle

Instructions

• Place the oats, banana, eggs, egg whites, baking powder, salt, cinnamon, protein powder, and flax meal into a blender. Blend on medium-low speed until the mixture is thoroughly combined.
  
  
  
  
  
  
  
• Preheat a nonstick griddle or skillet over medium-high heat. Lightly grease with cooking spray or coconut oil.
  
  
  
  
  
  
  
• Pour the batter onto the griddle, using about 1/4 cup for each pancake. You can add a few blueberries or chocolate chips onto each pancake at this stage.
  
  
  
  
  
  
  
• Cook the pancakes for 2-3 minutes, or until the edges appear set and dry. Flip carefully and cook for an additional 1-2 minutes on the other side until golden brown and cooked through.
• Serve the protein pancakes hot, with your choice of toppings. My top healthy choices are natural peanut butter, a drizzle of pure maple syrup and/ or a sprinkle of extra cinnamon.

Nutrition

Calories: 179kcal | Carbohydrates: 23g | Protein: 10g | Fat: 6g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 2g | Trans Fat: 0.01g | Cholesterol: 82mg | Sodium: 91mg | Potassium: 352mg | Fiber: 4g | Sugar: 4g | Vitamin A: 383IU | Vitamin C: 3mg | Calcium: 82mg | Iron: 2mg

The post The Best Protein Pancakes appeared first on Food Faith Fitness.

References:

Frequently Asked Questions

What are healing flowers?

Healing flowers are plants that promote peace and tranquillity. They help us unwind after a stressful day and make us feel more relaxed.

They also help us connect to our inner selves and reconnect with nature.

These beautiful blooms are used for meditation, prayer, and contemplation.

We call hundreds of varieties of flowering plants ‘healing’ because they provide such a fantastic experience.

This list includes roses, lilies, irises, daffodils, peonies, tulips, hyacinths, and many more.

But there are two species that I find particularly special. These are the Geranium and Lilium.

Geraniums are very easy to grow and come in various colors. Liliums are also known as lily-of-the-valley, which means 'lily' and 'valley.' Both of these species are popular garden flowers.

Healing flowers are often found growing near water. They are said to bring peace and calmness to those who meditate with them.

In ancient times, people would light candles in flower petals to symbolize the sun. This way, they could honor the sun without needing to go outdoors.

Some say that when you look at these flowers, you may see angels dancing.

What are the side effects of basil?

Basil is an herb that originated in tropical regions of India, Africa, China, Indonesia, Malaysia, Thailand, Philippines, Mexico, Puerto Rico, Jamaica, Costa Rica, Panama, Colombia, Venezuela, Brazil, Peru, Ecuador, Bolivia, Paraguay, Uruguay, Argentina, and Chile.

The plant is easy to grow in most climates and requires little maintenance. Basil also thrives in poor soil conditions and is very drought tolerant.

As for the health benefits, more than 200 known compounds are found in basil, including flavonoids, phenolic acids, lignans, polysaccharides, essential oils, vitamins, and minerals.

According to the University of Maryland Medical Center, basil contains powerful anti-inflammatory properties which may help relieve symptoms associated with arthritis, asthma, allergies, bronchitis, cancer, cardiovascular disease, diabetes, digestive disorders, depression, eczema, insomnia, infections, migraines, osteoporosis, psoriasis, respiratory problems, stress, and ulcers.

Basil is also a culinary spice and is often added to tomato sauces, soups, salads, pasta dishes, rice dishes, dips, casseroles, pizza toppings, pesto, chicken wings, and popcorn.

However, like all herbs, basil should be consumed in moderation. Too much of anything is not good for you. For example, eating large amounts of basil could lead to stomach upset. And if you have sensitive tummies, avoid consuming basil during pregnancy.

If you are pregnant or nursing, consult your doctor before taking herbal supplements.

You should only take one type of supplement at a time. If you take other medications, make sure they do not interact with each other.

You should never use herbs while on medication unless directed by your doctor.

Some people experience allergic reactions when using herbs, especially those allergic to ragweed. Symptoms include hives, swelling around the mouth or eyes, shortness of breath, chest tightness, nausea, vomiting, diarrhea, headaches, dizziness, fainting, heart palpitations, blurred vision, loss of consciousness, seizures, or even death.

Some people who take certain medications may develop an allergy to basil. These drugs include:

• Antacids (like Alka Seltzer)
• Anti-anxiety medicines (Valium, Xanax, Ativan, etc.)
• Beta-blockers (like Propranolol)
• Blood thinners (like Coumadin)
• Calcium channel blockers (like Amlodipine)
• Cholesterol-lowering drugs (like Lipitor, Zocor, Mevacor, and Pravachol)
• Diabetes medicine (like Glucophage)
• Diuretics (like Lasix)
• Heartburn medicines (like Prilosec OTC)
• Hormone therapy (like Premarin, Tamoxifen, Femara)
• Insulin (like Humalog, Lantus, Novolin R)
• NSAIDs (like Aleve, Motrin, Advil, Excedrin, Tylenol, Ibuprofen)
• Oral contraceptives (like Ortho Evra, Yasmin, Loestrin, Ovrette, Yaz, and Seasonale)
• Pain relievers (like Aspirin, Celebrex, Vicodin, Percodan, Darvocet, Dilaudid, Fiorinal, Tylenol 3s, Naproxen, Motrin, Tramadol, Ultram, Voltaren

How to make herbal remedies at home?

Making herbal remedies at home is easy. All you need is fresh herbs, water, salt, and sugar. You can use any herb, depending on what you want to create.

For example, choose mint, basil, chamomile, or lemon balm to make a soothing tea. If you want to make a cooling drink, try rosemary, thyme, lavender, or eucalyptus.

All you need to do is put all the ingredients into a pot and boil them until they become soft. Strain out the herbs and serve hot.

Add honey to the boiling mixture to make a tonic drink. Honey is a preservative and will keep your herbal remedy fresh for longer.

You can also combine two or three herbs to make a more potent brew. For instance, you could mix equal parts of garlic and ginger to make a powerful antiseptic. Or you can combine equal amounts of turmeric and ginger to make a potent immune booster.

Soak a clean cloth in warm water and place it over the affected area to make a compress. Leave it for 10 minutes before removing it. Do this every day until the swelling goes down.

Make sure you consult your doctor first before using herbal remedies. Some plants may interact negatively with other medications. Also, don't take large quantities of herbs because they can cause side effects.

How do you make medicinal herbs?

There are many different methods to make herbs into medicinal products. The most common method is to dry the herbs in a warm, dark location before grinding them into a powder or extracting their essential oils. This can be accomplished by hanging herbs upside down in bunches, laying herbs on a drying screen, or using a food dehydrator.

Once dried and ground, herbs can be stored in airtight containers for future use. Other herbs may require special preparation, such as infusing herbs into oil or vinegar, making tinctures with alcohol, or distilling herbs to create essential oils.

Learning the correct techniques for preparing herbs can help ensure that they retain their medicinal properties and potency for optimal health benefits. Using fresh herbs is usually best, but herbs can also be grown in a pot or garden and harvested when they are mature. Herbs can be purchased at health food stores, online retailers, and specialty shops.

No matter where herbs come from, the preparation techniques remain the same; drying herbs in a warm location followed by grinding or extracting the essential oils. You can make your medicinal herbs with the right herbs and preparation techniques.

When making herbal preparations, it is essential to remember that herbs can vary in potency, so always dilute herbs before use or follow the directions on any product label. Additionally, herbs are best used fresh, as many of their beneficial components degrade over time.

Following safety guidelines and paying attention to the potency of herbs can help ensure that you get the most benefit from your herbs. With a bit of practice and preparation, anyone can make therapeutic herbs with medicinal properties. Remember that herbs should never replace any medical advice or treatments prescribed by a doctor. Always consult a licensed healthcare professional before using herbs medicinally.

Which spices from the kitchen are used to cure diseases?

There are more than 4000 medicinal plants that are widely distributed throughout the world. Some of these plants contain active compounds that may help treat various ailments.

In India alone, there are more than 1000 species of herbs that are used for medical purposes. This includes Ayurvedic medicine, Unani medicine, Siddha medicine, Homeopathic medicine, and Chinese medicine.

The most common ingredient found in these medicines is ginger. Ginger contains volatile oils that give it its aromatic flavor. These oils contain anti-inflammatory properties that make them useful against arthritis, fever, vomiting, and indigestion.

Ginger also helps relieve nausea and stomach cramps caused due to pregnancy. Pregnant women often consume ginger tea to reduce morning sickness. Ginger is also commonly used for cough and cold relief.

Another spice that is known to have medicinal value is turmeric. Turmeric contains curcumin which has been shown to inhibit tumor growth. This makes it an effective cancer treatment.

Turmeric is also considered to be very beneficial for joint health. It relieves inflammation and stiffness associated with rheumatoid arthritis. It is also believed to prevent osteoporosis.

Garlic, too, is another herb that is extensively used in traditional medicine. Its healing qualities include treating infections, asthma, heart disease, and diabetes and even reducing cholesterol levels. Garlic oil is also used to treat wounds and insect bites.

Garlic is a natural antibiotic that fights bacteria and viruses. The antibacterial property makes it ideal for treating respiratory tract infections such as bronchitis and pneumonia.

It is also helpful in preventing urinary tract infections.

Other spices like cinnamon, cloves, nutmeg, cardamom, black pepper, ginger, cayenne, mustard seeds, fennel, and coriander are also used to treat different illnesses.

Should You Use Herbs and Spices for Brain Health?

Herbs and spices have been used for centuries to improve brain health. Research shows that these natural remedies may help prevent dementia and Alzheimer's. Some herbs may even boost memory.

However, no scientific evidence proves that eating an herb-rich diet can keep your mind sharp. When it comes to improving cognitive function, there are more effective ways to do it.

One study found that older adults who took 1000 mg of vitamin B6 daily had fewer mental lapses than those taking placebo pills. Another study showed that drinking coffee could increase blood flow to the brain. Other studies suggest that exercise, socialization, and sleep improve brain health.

The bottom line is that herbs and spices probably won't make much difference to your overall health. But they might give you extra energy and focus, which can come in handy during the day.

Statistics

• Herbs are among the most popular and widely used medicinal remedies. According to a survey conducted by the National Institutes of Health, herbs were used by over 38% of adults in the United States.
• The global herbs market is expected to reach more than $125 billion by the end of 2025.

External Links

[TAG30]

• Amazon.com: Starwest Botanicals Organic Bilberries Whole, 4 Ounces: Grocery & Gourmet Food

[TAG32]

• Ashwagandha | Memorial Sloan Kettering Cancer Center


• Grape Seed | Memorial Sloan Kettering Cancer Center

[TAG35]

• Health Benefits of Culinary Herbs and Spices - PubMed


• Use of echinacea in medicine - PubMed

[TAG38]

• Detoxification and antioxidant effects of curcumin in rats experimentally exposed to mercury - Agarwal - 2010 - Journal of Applied Toxicology - Wiley Online Library

How To

How to Use Herbs and Spices in Cooking?

Herbs and spices are a great way to add flavor without adding calories. If you've been cooking for years, you already know how easy it is to make even bland foods taste delicious. Try these tips to add more flair to your dishes.

Herbs and spices are essential ingredients in any kitchen. In addition to making food taste better, they also help keep food fresh longer. From enhancing the flavors of soups and sauces to infusing drinks with exotic tastes, herbs and spices go far beyond traditional cooking.

The most important thing to remember when using herbs and spices is to use them sparingly. Even though they may seem like powerful ingredients, they have a strong scent. So, sprinkle them on top instead of piling them onto a dish.

You'll find that the best herbs and spices come in small containers. This makes them easier to measure out, so there won't be any waste. Plus, you'll save money because you won't have to buy large amounts.

Another tip is to avoid placing herbs and spices directly on hot pans. Heat will quickly dry out the herbs and spices, leaving a bitter aftertaste. Instead, place them on paper towels to absorb excess moisture.

Use herbs and spices liberally in recipes where they naturally complement each other. For example, cinnamon pairs well with apples, while garlic complements tomatoes. Once you learn how to combine flavors, you'll be able to create your signature dishes.

Try experimenting with different herbs and spices to spice up meals. For instance, mix thyme, rosemary, oregano, and basil in a bowl. Add salt and pepper to taste. Then toss the mixture with pasta, chicken, or fish.

After the meal, store leftover herbs and spices in airtight jars. This will prevent them from drying out. Also, wrap unused herbs and spices tightly in plastic wrap. They should stay fresh for at least three months.

If you're looking for ways to improve your diet, consider trying new herbs and spices. You can experiment with different blends until you discover your favorite combination. The possibilities are endless!

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