Banana Walnut Protein Pancakes
Oxygen Magazine, March 2012, "Breakfast is Served," pg 84
Ingredients:
3 small bananas
1/2 c chopped walnuts
6 egg whites
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1 c rolled oats
1 tbsp ground flax
1 tbsp wheat germ
2 tbsp protein powder
2 tsp ground cinnamon
1/2 tsp sea salt
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1 tsp vanilla
2 tsp maple syrup (not Aunt Jemima y'all - the REAL stuff!)
1/2 c plain low-fat Greek yogurt
1. In a shallow bowl, mash bananas until smooth. Add walnuts; set aside.
2. Beat egg whites until stiff. Set aside.
3. In a large prep bowl, combine dry ingredients.
4. In another bowl, combine the mashed bananas, walnuts and egg whites with wet ingredients. Add the dry ingredients to the wet ingredients and mix gently to combine.
5. Heat a skillet on medium-high heat with a light coat of cooking oil (canola or coconut). Pour about 1/4 c of batter for each pancake (yes, those are large pancakes!). Cook on one side until bubbles appear on top, then flip to cook the other side, about 2 minutes per side. Repeat until all batter has been used. Serve.
He & She Tip: You will be cleaning bowls 'till the cows come home! Yes, it's a little labor intensive, but I promise the reward is well worth it!
Serving Info:
Makes 8 servings. Approximate Nutrient Info: Cal - 160, Fat - 6g, Sat Fat - 1g, Sodium - 180mg, Carbs - 20g, Dietary Fiber - 3g, Sugars - 6g, Protein - 9g, Iron - 3mg.
Why not try these for Brinner? Good luck!
Tiffany
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I have Celiac Disease and can't eat wheat. Is the Wheat Germ vital to this recipe?
ReplyDeleteWe haven't tried this, but you could substitute the wheat germ for another tbsp of flax. Another great option would be gluten-free oat bran.
DeleteTried these this morning and they were very yummy but had a hard time from keeping them from falling part when flipping...any tips?
ReplyDeleteI haven't had that problem but maybe you could try to add more oats to hold them together (just remember it will increase the carb count)!
DeleteDo you ever grind the rolled oats, or do you add them whole?
ReplyDeleteHi Nicole! I actually just use quick cooking oats for this & it works great! I do not have any experience grinding oats. Sorry. :-(
DeleteFunny, when I print this recipe using the "print friendly green tab" it prints but the flax, wheat germ and rolled oats are omitted from the printed version...No wonder why I've had so many problems, still good but hard to cook. :)
ReplyDeleteOh no!! We are so sorry - we will look into the problem. Try again with all the ingredients! :-)
DeleteOMG! These are fantastic! My husband couldn't stop eating them...definitely didn't make enough! Keep these kinds of recipes coming!
ReplyDeleteNina! I have to agree! They are fantastic. We are so happy you enjoyed them.
DeleteWhat a great recipe! Might be a stupid question though, trying to figure out the servings info. Is it 160 Calories for each pancake?
ReplyDeleteHi...A friend just told me about your site...just LOVE IT!! Can't wait to try all the yummy recipes. Any suggestions on how many whole eggs to use in your recipes that call for egg whites. My holistic doctor says I need the whole egg. Any idea what ratio that would be? Thanks so much again.
ReplyDeleteHi,
ReplyDeleteJust wondering if the protein powder was a must. We don't use a lot of protein powder, so the only one I have is a chocolate flavor..lol. My family just started clean eating 10 days ago. So far we are doing pretty good.
How much is the serving size?
ReplyDeleteI thought protein powder was not a clean food that it was actually full of MSG b/c of having to hemolyze the whatever kind of protein it is, "soy protein", so the soy, to extract the protein? From all the research I have done on it that is how I understood it?
ReplyDelete