Wednesday, March 11, 2009

Oat Bran Pancakes

Oat Bran Pancakes

No wheat, no flour, still "fluffy."

These things are surprisingly filling.  Kids probably won't like them unless you take the flax out.  Do what you will... 

Makes 4 servings

3/4 cup oat bran
1/4 cup flax meal
1 tsp baking powder
104g of protein worth of vanilla protein powder (yes, that's 4 scoops of Body Fortress Vanilla)
4 omega-3 eggs
water

2 tbsp butter, divided
1 cup sugar free syrup, divided

In a bowl, mix the oat bran through protein powder together.  Add the egg and stir until combined.  Slowly add water until you have it the consistency of pancake mix.

Heat a skillet over medium heat.  It's ready when a drop of water dances on the surface of the pan.   Pour pancakes to desired size -- I made two big ones per serving, but you can do silver dollar size, too..  As bubbles start to form, check the bottom by gently lifting the edge with a spatula.  Flip when lightly brown.  The second side cooks faster, so check regularly!

Nutrition:  274 Calories, 12g Fat, 17g Carbs, 7g Fiber, 37g Protein 


When spread with butter and topped with syrup.  Eat up.

Nutrition:  324 Calories, 17g Fat, 25g Carbs, 7g Fiber, 37g Protein




Banana Oat Bran Pancakes

Mmmm... banana pancakes...

Makes 4 servings

3/4 cup oat bran
1 tsp baking powder
104g of protein worth of vanilla protein powder (yes, that's 4 scoops of Body Fortress Vanilla)
4 omega-3 eggs
1 ripe banana, very ripe
water
2 tbsp chopped walnuts or pecans

2 tbsp butter, divided
1 cup sugar free syrup, divided

In a bowl, mix the oat bran through protein powder together.  Add the egg and stir until combined.  Mash the banana very well, then mix it into the batter.  Slowly add water until you have it the consistency of pancake mix.  Stir in the chopped nuts.

Heat a skillet over medium heat.  It's ready when a drop of water dances on the surface of the pan.   Pour pancakes to desired size -- I made two big ones per serving.  As bubbles start to form, check the bottom by gently lifting the edge with a spatula.  Flip when lightly brown.  The second side cooks faster, so check regularly!

Nutrition:  287 Calories, 12g Fat, 23g Carbs, 4g Fiber, 37g Protein 


When spread with butter and topped with syrup.  Eat up.

Nutrition:  362 Calories, 17g Fat, 31g Carbs, 4g Fiber, 37g Protein

3 comments:

  1. I am so making these. Of course since I can't find certified gluten free oat bran, I'll make oat flour with my certified gluten free oats ... but otherwise, they look yummy!!!

    ReplyDelete
  2. Lost dog - I just found your blog and JPFitness thread...I have a TRX but haven't used it much beyond the manual due to an injury. I am ready to get back to it, but am curious: what is an assisted pistol? And I couldn't figure out a better place to post this...sorry, it has nothing to do with food. Thanks!

    ReplyDelete
  3. Julie - I used to make them with oat flour all the time. Very good.

    Anonymous - As assisted pistol is basically a one legged squat (pistol) where you use the trx for balance. It allows you to lean back more and give yourself a slight pull to stand back up.

    Enjoy the TRX and hope you recover quickly!

    ReplyDelete

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