Fit Life Essentials for Real Life

Pancake Rebellion


I’m standing in front of the fridge, getting ready to make my beloved protein pancakes.  Scanning the shelves, I realize I’m out of egg whites, and I really don’t feel like cracking a gazillion eggs to get to the half cup I normally use.  I decided to reject conformity and wing it with some quick adjustments to my usual recipe.  And you know what?  It was perfectly fine.

It may sound funny, but this was a moment of personal growth for me, as I can be a little rigid sometimes.  I tend to follow recipes to the letter, so experimenting on the fly felt uncomfortable.  What if it doesn’t turn out?  Ahhh, embracing some uncertainty in life is a worthy goal in itself, and what’s more, a little experimentation can be fun and rewarding.  I think of experimenting with food as “combination cooking,” where you throw things together and see what happens.

Protein pancakes are perfect for combination cooking because it’s just so hard to mess them up.  At their most basic, they are essentially eggs beaten with other stuff.  Here’s a few guidelines for protein pancake exploration:

  • Start with one or more eggs and/or egg whites
  • Add a little oatmeal
  • Add your favorite protein powder, preferably flavored
  • Add a little coconut flour
  • For extra moistness add a little of your preferred milk
  • Add any extras you like, such as a touch of grated apples and cinnamon, pumpkin and pumpkin pie spice, a mashed banana, or a little dark chocolate
  • Blend and cook in a hot pan with a little fat for about 2 minutes per side

A lot of recipes call for mixing pancake ingredients in a blender, and this can make them fluffier, but it’s not essential.  The oatmeal disappears into the batter!

Not quite ready to embrace combination cooking?  Just in case a recipe is helpful as a starting point, here’s one to try.

Start by heating a pan on medium heat and then whipping together the following ingredients with a fork or whisk:

  • 1 large egg
  • 1/2 cup egg whites
  • 1/3 to 1/2 cup oatmeal (just the regular “Old Fashioned” kind; not instant)
  • About 1/4 cup vanilla protein powder (I use 2 scoops of Biochem Vanilla protein powder)
  • 2 tablespoons coconut flour
  • 2 tablespoons milk
  • Optional (and really delicious): 1 small mashed banana

Add a wee bit of your preferred fat (I use a little butter) to the pan, and using a measuring cup or ladle, spoon about 1/3 cup of the batter into the hot pan.  Flip when the pancakes have browned and small bubbles appear, about 2 minutes.  Cook another two minutes and enjoy with the topping of your choice.  This particular combo makes four small or three larger pancakes.

I absolutely adore these pancakes. For me, they hit the trifecta of good eating – they taste good; they’re easy to make; and they use simple ingredients that make me feel amazing.

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