Craving Wellness

Nutrition & Fitness


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Quick Gluten-free Protein Pancakes

These pancakes are seriously fantastic. I’ve done quite a bit of experimenting with high-protein, gluten-free ingredients in baked goods, but the texture (dry, dense, and crumbly, anyone?) and flavor are often far different from the original recipe. I really enjoy coming up with my own recipes by substituting ingredients and using similar ratios of recipes I know work. Here’s a pancake recipe I came up with when I was craving a high-protein breakfast and needed a change from my go-to veggie-egg scramble. The texture is very similar to pancakes made with wheat flour. The eggs and flax seed are essential to keeping these pancakes from falling apart, in addition to adding important nutrients, like omega-3 fatty acids, protein, fiber, and many vitamins and minerals.

Almond & Coconut Flour PancakesGF pancake with bananas

Ingredients:

  • 1 cup almond flour
  • 1/4 cup coconut flour
  • 1 Tbsp ground flax seed
  • 1 tsp baking soda
  • 2 large eggs
  • 1/2-2/3 cup vanilla or plain almond milk, unsweetened
  • 1 tsp honey or other sweetener (optional)
  • 1 tsp vanilla extract

Directions:

  1. Heat a skillet on medium heat. Coat pan with butter or non-stick spray.
  2. Combine dry ingredients (flours, flax seed, baking soda) in medium bowl or blender.
  3. Mix eggs, milk, sweetener, and vanilla extract together in separate bowl.
  4. Add egg mixture to dry ingredients and whisk or blend until just combined.
  5. Add 1/4 cup batter to skillet per pancake. When bubbles begin forming or pancake is golden-brown and releases easily, flip over and cook for 1-2 minutes until golden-brown and easily releases from pan.
  6. Add favorite topping–like fruit compote or maple syrup. Enjoy!


Servings: 3 (3 pancakes each)

kcals: 287, total fat: 21 g, sat fat: 4 g, MUFA: 2 g, PUFA: 1 g, cholesterol: 141 mg, sodium: 522 mg, potassium: 56 mg, total carbohydrate: 17 g, fiber: 10 g, sugar: 6 g, protein: 13 g


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Oat, Almond, and Banana Pancakes

This morning, I was in the mood for something sweet and healthy… and well, I’ve always been a fan of pancakes. So, I decided to take a basic pancake recipe and transform it into something with more nutritional value! And honestly, I was pleasantly surprised with how delicious these healthier pancakes were, and I’m quite sure you will be, too!

banana pancakes

 Oat, Almond, and Banana Pancakes

Ingredients

–       1 ½ cups skim milk
–       2 eggs (or 3 egg whites)
–       ½ tsp vanilla extract
–       ¼ tsp almond extract (optional)
–       ¼ tsp lemon extract (optional)
–       ¼ cup canola/vegetable oil or melted margarine
–       1 cup whole wheat pastry flour
–       ½ tsp baking soda
–       ½ tsp baking powder
–       ½ tsp salt
–       1 tsp cinnamon
–       ½ cup oats (old-fashioned or quick)
–       ¼ cup wheat germ
–       ½ cup sliced almonds
–       1-2 bananas, sliced
–       Maple syrup (a light version will save some calories and sugar)

Directions

  1. Heat a skillet on medium and coat with cooking spray or a little oil.
  2. In a small bowl, whisk together milk, egg, all extracts, and oil or butter.
  3. In a larger bowl, sift flour, baking soda, baking powder, salt, and cinnamon. Mix in oats and wheat germ.
  4. Add the liquid mixture to the flour mixture and stir until incorporated. Add in almond slices.
  5. Pour ¼ to 1/3 cup batter onto skillet for each pancake. Cook for 2-3 minutes or until bubbles begin to form on the top. Flip and cook for 1-2 more minutes or until cooked through.
  6. Top with banana slices and syrup, if desired. Enjoy!