Thursday, September 22, 2011

Thought for Thursday

It's funny, the first recipe I tried when I started eating clean was a protein pancake, and I have yet to find one that is perfect. I've searched and searched and bookmarked my little heart out, and still nothing. There are tons of blogs that claim to have the "perfect" protein pancake but nothing has quite hit it home for me, yet. The recipes are all typically pretty similar, and I've tried making it up on my own a few times but they never really have that true pancake texture. I tried a recipe yesterday morning and although it wasn't bad, it still wasn't perfect.
The ingredients were 1.5 scoops protein powder, 3 tbsp oat flour, 1/4 tsp baking powder, 1/2 tsp vanilla extract, cinnamon, 1 egg white and 1/4 cup almond milk. I added in some blueberries too.
I'm not sure what it was that gave it a funny after taste, maybe the baking powder? Anyway, not a huge fan but not a huge fail either. Do you have the perfect protein pancake recipe? If so, you better share with me!! :) After an unusually painful long day of work, I headed to class. I haven't quite figured out if I like rushing home after work to change and eat then hurry to class, or if I would rather take my time and go straight to class after work. The one downfall with the latter- dinner in the car. Yep, I ate my M5 in the parking lot at campus because, well, nothing is going to stop me from eating every 3 hours!
I even captured the moment to share with you :) Cottage cheese with cinnamon, 4 hard boiled egg whites, and lots of veggies were eaten in the good ol' BMW. Hey, it gets the job done! After eating I headed in to class to fill my brain up a little more- And thus we have the thought for Thursday. We (mostly people with desk jobs) spend SO much time in the "sitting" position.

Let's think about it: You wake up in the morning, and sit like Jay Leno above at the breakfast table. Then you sit in your car and drive to work. Then you sit at work for at least 8 hours. Then you get back in your car and sit while you drive home. Then, you go out to dinner and sit at the table. Then you come home and sit on the couch to watch Grey's Anatomy (which by the way premiers tonight... YESSS) Then believe it or not, most people sleep in a similar position. Then you get up and do it all again. Holy cow. So much sitting. This is doing two things to our bodies, first it's making our spine/posture look like this chick:

and it's also really tightening up our hamstrings, since our legs are bent so often. Your hamstrings are literally getting used to not being stretched or used very often so they tighten up and get shorter. So, try really hard to keep your shoulders back when you are at your desk, and also make sure you are stretching after your workouts. I need to take my own advice here because I never stretch... sounds like a perfect goal to write in the good old planner. Hope everyone is enjoying their Thursday!


  1. Thanks for your post, it's food for thought.

  2. b! the gracious pantry website has a recipe for whole wheat pancakes, (actually now after i relooked at the recipe... its for brownie waffles.) but i revamped it for pancakes...
    here is her link

    and here is my revamping

    1. c of oat flour
    1/2c oats
    1tbsp baking powder
    1-2 old bananas (1 large 2 small) (i freeze the ones that go past edible date and theyre naturally sweet)
    2 -3 egg whites
    2scoops vanilla protein powder
    cinnamon (i add alot bc i like it)
    blueberries however many you like
    1/2c almond milk
    2 tbsp ground flaxseed
    *if you want 1tsp pure vanilla*

    wisk it all together, and make pancakes :)

    if its too wet, i add a little more oat flour (sometimes the banana makes it wetter than it should be)
    if its too dry.. i add a little more almond milk

    i dont add sugar or honey or anything to sweeten, the protein powder helps... and i usually use honey on top

  3. Thank you so much! That recipe looks great, I will be sure to give it a try :)

  4. You're so welcome :)

    I love your blog!

    Ps. If you add some baking powder and soda. And 1/2c unsweetened apple sauce with a littttle more vanilla... the pancakes turn into some mean muffins!

    Sometimes I add an extra banana. And some chopped walnuts and make banana walnut pancakes/muffins :)

    1. When you make muffins with this recipe, what temp and time do you bake them for? And do you use liners in the muffin tins or does a non-stick spray do the job? Thank you!!

  5. Little B--I know what you mean. I've tried several different protein pancake recipes and it has left little to be desired...

    Until now! :-)

    Megan--I tried this recipe and it's not bad at all. Even more fluffy like a regular pancake. I made them exactly as you listed and was very pleased. I am looking forward to trying different add ins. I'm still in the beginning phases of my weight loss/muscle gain journey so I still watch my calories closely. I put this is's recipe maker. It makes 8 pancakes and each one is 176 calories, 3g fat, 27g carbs, 11g prot. I ate 2 with a little drizzle of SF syrup and was plenty full. Any way...

    I love this blog and everything I learn from it, along with learning from other readers.

  6. Fluffy is exactly what I'm looking for! Will try these this week and let you know how it goes :)

  7. Katrina....Yay!! Glad I could help! The mix is awesome for add ins! Strawberrries.... almond butter... peanuts and more banana! Limits are endless! You can even swap out the vanilla protein powder for choco... and add a few tbsp of cocoa powder for a choco pancake!

    I'm not too calorie strict @ this point of my journey... I usually have 1pancake and a buncha egg whites on the side... on a Sunday... makes me feel like I'm cheating... cleanly ;) but again... glad I could help! ;)

  8. I found a recipe for some awesome protein pancakes.
    1 ripe banana mushed
    1 tsp cinn or more
    1/2 heaping cup of oats
    1 scoop vanilla whey protein
    8 oz egg whites
    1/2 cup blueberries microwaved for a few seconds
    1/2 cup of strawberries microwaved for a few seconds
    Mix all together and cook like a reg pancake.Its about 2 grams a fat,60 calories,and 6 grams of protein.They taste amazing!

    1. How many servings does this make?

    2. With 1/2 cup oats and 8 egg whites I would say it's closer to 2 servings.

  9. Megan, thanks for sharing the banana pancake recipe! Just made it and WOW. Hard to believe they're clean, they're the best banana bread flavor and texture only in a pancake form. This will be my go-to recipe from now on and I'm excited to try them with different add-ins. So good I'm sure my toddler and not-so-clean-eater husband will be all over them too!

  10. I never make protein pancakes except for the weekends! Oatmeal is my go to quick breakfast 4 days a week! I made protein pancakes 2 weeks ago but wasn't super impressed with the end product so I looked for another recipe for this weekend, and I found one that turned out pretty good. Here is the link I changed it a little though, instead of all purpose flour, I used oat flour, I added a scoop of vanilla protein powder, 3 egg whites instead of 2 because the batter was too dry after I added the protein powder, and I used plain greek yogurt, and we just put whatever toppings we wanted on afterwards.
    I love your recipes! Thanks so much for the great tips. I have been eating clean for 3 weeks now and am always on the look for new things to try.

  11. I have made these 3 times in 2 weeks, and have them in my freezer. I LOVE them.

    Banana Protein Pancakes

    1C Flour (whichever kind you like)
    1/2 C Vanilla Protein Powder, I use Isopure Zero
    1 T Baking Powder
    2 eggs
    1 Banana
    1 and 1/2 C Water
    1 Tsp Vanilla Extract
    1/2 C Quick Oats

    Blend wet ingredients together with mashed banana. I throw it all in a blender. Mix dry ingredients together and slowly add to wet ingredients so they are well combined. I let my batter sit for a few minutes so the oats soften up and absorb some of the liquid. Use a 1/4 cup scoop of batter each pancake and you will end up with 14 pancakes per batch. They are filling and easy. Each serving would be 2 pancakes.


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