Well, not Diana’s Magnificent Hearty Pancakes with Blueberry Sauce. Low fat, high protein, gobs of fiber, these are Energizer Bunny breakfast treats that keep you going and going and going. I take them on hikes. And they’re amazing cardio and strength training recovery food. Nothing better for a quick burst of energy pre- and post-workouts.
Diana’s Magnificent Hearty Pancakes with Blueberry Sauce
2 c. whole wheat flour
1 T. ground flaxseed
½ c. whole oats, uncooked
½ c. unbleached white flour
¾ c. plain soy protein powder (whey can be substituted)
2 T. baking powder
1 T. sugar (optional)
2 whole eggs plus whites of 2 eggs
2 ¼ c. vanilla soy milk or skim milk
2 T. olive oil
- Mix together all dry ingredients (first 7 ingredients) in a large bowl.
- Mix together eggs, egg whites, milk, and oil.
- Add wet ingredients to dry ingredients.
- Use a rubber spatula or spoon and stir from the bottom of the bowl until the dry ingredients are all moistened. Don’t overmix.
- Place a griddle or skillet over medium heat. Spray lightly with nonstick spray. Scoop batter with a ½ c. measuring cup or spoon and pour onto the hot griddle.
- Cook the pancakes for 3-4 minutes on the first side, or until the edges begin to dry and bubbles appear in the center of the pancake, then flip to the other side. The trick is to flip them only once. The remaining pancakes may not take quite as long to cook, as the griddle begins to maintain heat.
- Serve right away! Delicious!
Makes 12 medium-sized pancakes (5”)
Nutritional Analysis (without blueberry sauce):
12 medium pancakes: 178 calories, 4 g fat, 18 mg chol, 104 mg sodium, 25 g carbs, 4 g sugar, 12 g protein
16 oz frozen, thawed blueberries
3 T. honey
3 T. fresh lemon juice
1-2 t. cornstarch or arrowroot powder
- Put all ingredients in a small pot. Begin to heat over medium heat, stirring occasionally and lightly so the blueberries don’t break. For thicker sauce, puree some of the blueberries in a blender.
- Pour over hot pancakes! Fabulous!