{"id":6438,"date":"2015-02-11T12:27:24","date_gmt":"2015-02-11T12:27:24","guid":{"rendered":"http:\/\/www.ethicalsuperstore.com\/blog\/?p=6438"},"modified":"2015-02-12T08:56:49","modified_gmt":"2015-02-12T08:56:49","slug":"healthy-pancake-day-protein-carb","status":"publish","type":"post","link":"https:\/\/www.ethicalsuperstore.com\/blog\/food-drink\/healthy-pancake-day-protein-carb\/","title":{"rendered":"Healthy Pancake Day – high protein and low carb recipes"},"content":{"rendered":"

\"pancake<\/a><\/p>\n

I have to admit I’m a sucker for pancakes, especially with a little drizzle of proper maple syrup<\/a> or organic lemon juice. But those carb-heavy recipes can often be tricky to fit into a healthy or fitness-focused diet. So imagine how happy I was to find great protein pancake recipes online! Bring it on, Tuesday.<\/p>\n

Protein is a must if you’re trying to lose weight, as it keeps you full and offers sustained energy. In conjunction with strength training it also helps build lean muscle which is essential for health and a toned physique. What’s not to love? It’s easy to fit into your diet with delicious and easy recipes such as these – there’s also a vegan recipe.<\/p>\n

Check out all our products for Pancake Day<\/a> ><\/strong><\/p>\n

—<\/p>\n

Almond Protein Pancakes with Banana Cream Sauce<\/strong><\/p>\n

Vegetarian
\nMakes 12 pancakes (4 servings)
\n30 grams of protein and 39g carbs per serving, 378 calories
\nCooking time 15-20mins<\/p>\n

You need:
\n1 egg
\n1 cup\/135g vanilla soy milk or almond milk<\/a>
\n3oz protein powder (this tasty vegan brown rice protein<\/a> works well)
\n1\/2 tsp almond extract<\/a>
\n1 tbsp baking powder<\/a>
\n1\/4 tsp salt<\/a>
\n3\/4 cup\/102g wholewheat flour<\/a>
\n1 tbsp of a healthy oil – rapeseed<\/a>, flax oil<\/a> or coconut oil<\/a> works well
\n1 tbsp maple syrup<\/a>
\n1\/2 cup\/50g almonds<\/a><\/p>\n

For the sauce and topping:
\n1 banana
\n6oz\/170g vanilla greek yogurt<\/a>
\nreserve half of the almonds<\/p>\n

Method:
\n1. In a bowl, mix the whole wheat flour, protein powder, baking powder, salt, egg, maple syrup, and almond extract.
\n2. Stir in the soy milk and oil. Mix in half of the sliced almonds.
\n3. Place your pan<\/a> on medium heat. Add a little bit of oil to the pan, pour batter into circles.
\n4. Once the pancakes begin to bubble, flip them, and cook for another minute or so on the other side until golden brown.
\n5. To make the cream sauce, mash the banana in a small bowl and stir in the Greek yogurt.
\n6. Serve three pancakes with a healthy scoop of the banana cream sauce, and sprinkle with sliced almonds.
\n(Original recipe via Popsugar Fitness)<\/p>\n

—<\/p>\n

Apple Cinnamon Protein Pancakes<\/strong><\/p>\n

Vegetarian
\n42g grams of protein* & 42g carbs per serving, 360 calories
\n*Depending on the type of protein used<\/p>\n

You need:
\n1\/3 cup\/30g oats<\/a>
\n1\/3 cup\/90g egg whites
\n1\/2 an apple – grated or chopped
\n1 scoop protein powder (plain or vanilla works well)
\n1\/4 tsp cinnamon
\n1\/4 tsp vanilla extract<\/a> <\/p>\n

Method:
\n1. In a bowl, mix together oats, egg whites, protein powder, cinnamon, and vanilla extract.
\n2. Fold in the chopped or grated apple pieces.
\n3. Pour half of the mixture on a pan or griddle sprayed with oil over medium heat.
\n4. Flip until they become golden brown on both sides.
\n5. Top with extra apple slices and syrup, or a natural nut butter<\/a>.
\nRecipe via Mybestbadi<\/p>\n

—<\/p>\n

High protein, low carb peanut butter pancakes<\/strong><\/p>\n

33.5g of protein* and 8g carbs per serving, 322 calories
\n*Depending on the type of protein used<\/p>\n

Mix half a scoop of vanilla protein powder, 3 egg whites, 1-2 tablespoons of natural peanut butter (or another nut butter of your choice) and \u00bc cup\/60ml of unsweetened almond milk<\/a>. Combine everything in a blender until a thick batter is formed. Pour it into a pre-greased pan and cook on both sides. You can also use plain protein powder (or another flavour – experiment!) and add some vanilla extract.<\/p>\n

—<\/p>\n

Super fluffy vegan protein pancakes<\/strong><\/p>\n

Total time 15mins
\nMakes 6<\/p>\n

1 cup\/130g all-purpose flour<\/a>
\n1\/4 cup\/35g brown rice protein<\/a> powder
\n1 tbsp baking powder
\n1\/2 tsp salt
\n2 tbsp maple syrup<\/a>
\n1.5 cups\/375ml water<\/p>\n

Method:
\n1. Mix the dry ingredients together in a bowl.
\n2. Add the maple syrup, then slowly add the water, stirring until just mixed. It should be a little lumpy.
\n3. Cook in a hot non-stick pan until bubbles appear in the centre of each pancake. Flip and cook for a few more minutes.<\/p>\n

Check out all our products for Pancake Day<\/a> ><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"

I have to admit I’m a sucker for pancakes, especially with a little drizzle of proper maple syrup or organic lemon juice. 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