Protein Pancakes - the bad and the good recipes

Yesterday afternoon I made the ProteinPow Apple Protein Pancakes and unfortunately was quite disappointed with the recipe. http://www.proteinpow.com/2012/09/my-bodybuildingcom-protein-pancakes.html?m=1

I agree with the negative feedback the blogger had previously received on the recipe. Despite taking her suggestions on how to produce a yummy result the pancakes I made turned out really dense, dry and not worth repeating. I didn't add blueberries to mine and used Vanilla Whey instead of her recommended Strawberry because I wanted to finish up the container I had as I've recently purchased a new line of Protein supplements (more on this in my next post). I added cinnamon for extra spice and this combined with the apple provided a good Apple Pie taste to my pancakes, but the flavor couldn't take away from the dense, dryness of the pancakes that made them difficult to chew and swallow (extra water required!!). I'll give another ProteinPow recipe a chance in the future as Anna's blog wouldn't be so popular if the result of most recipes wasn't fantastic.

The protein pancakes that I've made in the past that turn out AMAZING are the Pumpkin Protein Pancakes posted by Jamie Eason as part of her LiveFit program on bodybuilding.com that I've discussed previously http://www.bodybuilding.com/fun/video-jamie-eason-pumpkin-spice-pancakes.htm. I've made these many times and they always turn out delicious and perfect. Make sure you look them Low and Slow or you'll end up with yucky pancakes that are burnt on the outside and raw inside.

Pumpkin Spice Pancakes

Ingredients:

• 1 1/2 cups oat flour
• 2 tbsp Splenda
• 1 tbsp baking powder
• 1/2 tsp salt
• 2 tbsp cinnamon
• 1/4 tsp allspice
• 1/4 tsp nutmeg
• 4 egg whites
• 1/2 cup raw pumpkin
• 1 1/2 cups unsweetened Almond milk

Directions:

1. Preheat griddle to medium heat.
2. Mix oat flour, Splenda, baking powder, salt, cinnamon, allspice and nutmeg in a bowl.
3. Wisk egg whites and pumpkin. Mix in Almond milk.
4. Add wet ingredients to dry ingredients and mix together.
5. Spray griddle with non-stick butter spray.
6. Scoop batter with a 1/4 cup measuring cup onto griddle. Cook 3-5 minutes on a side.

Makes 10 pancakes

Calories: 64
Fat: 1.3 grams
Carbs: 9.5 grams
Protein: 3.5 grams
Sugar: 0 grams

I also LOVE to make Jamie's Protein Crepes! http://www.facebook.com/photo.php?fbid=10150988733305574&set=a.10150170532755574.419987.327738720573&type=1&ref=nf  They can be a wraper for just about anything, and can be made savory or sweet. I've filled mine with yogurt, cottage cheese, a soy cheese slice, avocado slices, a fried egg, banana and peanut butter...let your imagination be your guide to a delicious breakfast or snack! My keys to successful crepes are beating the egg whites until frothy before adding the rest of the ingredients and covering them while they cook to allow them to rise nicely before you flip them.

Cottage Cheese Crepe

½ cup egg whites

¼ cup unsweetened almond milk (or whatever milk you use)

2 tbsp wheat germ, oat bran, chia seeds or ground flax seeds (I use flax)

Dash spice of your choice (cinnamon, pumpkin pie, pepper, etc)

Filling of your choice, you can add extra spice to the filling for extra flavor!

1.      Heat a skillet over medium-low heat. Whisk together egg whites, almond milk, wheat germ and spice. Pour into skillet and cover, this allows the crepe to puff and rise.

2.      When crepe begins to pull away from sides of pan and browns, carefully flip, turn off heat and cover until cooked through.

3.      Transfer to plate and put your favorite filling on half. Fold crepe over to form a wrap and enjoy!

Makes 1 Serving

198 calories; 2g healthy fat; 13g carbs; 32g protein