Pancakes are the type of food that I don’t really need a reason to eat. I have them daily! Every night before turning in, you can be sure I will have my pancake! On weekends I might even have 2 a day. The base recipe has been pretty consistent as of late. I used to add protein powder to make them fluffy, but what ended up happening was that unless I made more than one serving out of it (and lets face it, I want to eat the whole thing at one sitting) I ended up with way too much protein at one time than necessary. So, I’ve abandoned the protein powder and I get my fluffiness from coconut flour.
I’m not all of a sudden turning against all protein powders, but truth be told I’ve been feeling somewhat ify about using as much as I used to. I put them in my food mostly for flavour, but I have also been counting the protein content. However, with the recent news reports that have been going back and forth about certain companies spiking their protein powders, I have come to the conclusion that the safest and surest way of getting in your protein is from whole foods (oh I can already see a certain somebody smiling internally or even out loud :)). When you buy your protein powder you can never truly be sure of the protein content, because these products are not strictly regulated the same way as real food is. So, you spend an inordinate amount of money on a powder, which, to be honest, is the fitness industry’s way of making junk-food appeal to a fit person, and then you don’t even know what you’re ingesting. I’m not saying you won’t ever see a recipe that calls for some protein powder, as means of giving it flavour, but I have become a bit less protein powder centred in my food.
Back to the pancake that I truly could not wait to eat, as shown in the pictures, a piece is already missing 🙂
- Serves: 1
- Serving size: 1 pancake
- Calories: 393
- Fat: 13
- Carbohydrates: 33
- Protein: 36
- 1 cup eggwhites
- 5 drops of liquid stevia
- ¼ cup of unsweetened almond milk (I use silk)
- 20g coconut flour
- 1 tsp baking powder
- 57g sliced banana
- 30g blueberries
- 30g light cream cheese
- 10g natural peanut butter
- Sprinkle of cinnamon
- Put egg whites and stevia in a food processor and set on high until egg whites form firm peaks.
- Add coconut flour, almond milk and baking powder and mix. The mixture will be *very* runny - the consistency of water. Don't let that deter you!
- Transfer your mixture to a non-stick pan that you have previously sprayed with some coconut oil.
- Cover the entire pan with your mixture, you might need to sway the pan from side to side.
- Cook until the bottom becomes brown and firm.
- With a wide spatula flip the pancake and cook for another couple of minutes on the other side.
- The centre will puff up a little bit, making the pancake airy.
- When cooked through, transfer to a big plate that can accommodate the size of the pancake.
- Toppings are entirely up to you, I added peanut butter, banana, blueberries and Bcaa flavoured light cream cheese and a dash of cinnamon.
The whole thing is only a couple of calories short of 400 and if you forgo the peanut butter, you can save another 67 calories. I like to eat good size meals, I like to savour every bite for as long as I can and this bad boy really fits the bill. If you are more of a frequent eater you should simply divide the recipe in 2 and have 2 meals out of it and if you spread your batter in a big frying pan, visually you will get just as big of a pancake 🙂 If you are keeping your meals low carb you might want to skip the fruit (especially banana), even though the amount I used is really not adding that much carbs.