Protein Pancakes

19 04 2012

I don’t know about you but I find that breakfast can get really repetitive and boring sometimes. I have been making the same breakfast for a while now and although its healthy and packed full of nutrients eating porridge everyday is getting a little monotonous.

This is why I want to share my very tasty breakfast pancake recipe with you. These are not your usual pancakes however, they are protein based and are great for anyone who trains hard or just wants a nutrient packed healthy start to their day.

Ingredients:

  • 4 to 5 egg whites
  • 1 scoop of vanilla whey protein OR some vanilla essence/vanilla pods depending on what you have available
  • 1/2 cup of oats
  • 1/4 cup cacao nibs OR some grated dark chocolate
  • Pinch of cinnamon
  • Chopped blueberry’s or banana
  • Coconut oil to cook with

The nutritional benefits

  • Egg whites & Oats – After a long sleep our body needs the correct nutrients to start the day. Egg whites will give us the protein our muscles desire and the oats will fuel our muscles as a slow release energy source keeping our blood sugars from spiking too high.
  • Whey protein – If you are training you may need this more than if you are not. This adds another 20g of protein to the meal. Whey protein has a high bioavailability which means its very fast digesting and ideal for first thing when your body is in need of quick fuel.
  • The Cacao nibs or dark chocolate are very potent in antioxidants. Cacao has more antioxidant flavonoids than any food tested so far, including blueberries, red wine, and black and green teas. In fact, it has up to four times the quantity of antioxidants found in green tea. Other benefits to using Cacao are:
  1. Serotonin – Raising serotonin levels acts as an anti-depressant.
  2. Endorphins – Releasing these can elevate your mood.
  3. Magnesium – Cacao has a huge magnesium  content which helps build strong bones, and helps regulate heartbeat and blood pressure.
  4. Sulfur – Cacao is very high in Sulfur which builds strong nails and hair, promotes beautiful skin, detoxifies the liver, and supports healthy pancreas functioning.
  • Cinnamon – Other than adding a great flavour to our pancakes this has great heath benefits also. Amongst the many benefits this ingredient has, there are in my opinion three other key ones listed below.
  1. Helping regulate blood sugar levels
  2. Anti-inflammatory properties that could help with reducing the chances of heart attacks and stokes
  3. Boosting brain function
  • Coconut Oil – As I mentioned in my previous post on coconut oil, benefits include hair care, skin care, immunity and digestion amongst others. Importantly here though I am using it to cook with so that our pancakes do not stick and taking full advantage of the health benefits and great taste! Due to this oil being made of Medium Chain Triglycerides (MCT) they are very efficiently converted into fuel for immediate use by organs and muscles so this is again ideal for the first meal of the day.
I have added some images from this morning (I promise they taste better than they look!).
Protein Pancake

Protein Pancake

If you are interested in more recipes like this let me know. More coming soon – info@nutritionalminds.co.uk

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