Posts tagged "protein"

A new brunch/anytime go-to!  Found this idea on a blog I follow and I think I’m hooked…they’re so quick @ easy to make, super customizable, and uber nutritious!  You can use your choice of seasoning, stuff them with your favorite veggie combos, and top with your favorite sauces or condiments.  This really hit the spot after a hard workout this morning.

Pudla! (version 1)

Ingredients
(makes 4-8 servings)

1 3/4 cup garbanzo bean flour
1 - 1 1/2 cup water
1/2 tsp baking powder
1 tsp vegetarian bouillon mix
1 cup scallions, finely chopped
1 large beefsteak tomato, chopped
1/2 cup sliced mushrooms
Dashes of cumin, coriander, turmeric, Everyday Seasoning, 21 Seasoning Salute, and ground black pepper

Directions

1.  Mix dry ingredients together witha spoon or a whisk.
2.  Add in water slowly while mixing until pancake batter consistency is reached.
3.  Mix in scallions, beefsteak tomato, and mushroom slices.
4.  Spray a pan witha little bit of oil (optional…my batter didn’t stick to the pan at all!) and let heat up on medium setting.  Scoop spoonfuls of batter into the pan.
5.  When batter starts to bubble and become golden at the edges (1-2 minutes), use a spatula to flip your pudla!  Heat on other side for slightly less time.
6.  Enjoy plain or with your favorite toppings.  I had mine with slices of avocado and a tiny sprinkle of Bragg’s Liquid Aminos…two big thumbs up!

Nutrition facts per large serving of about 3 big pancakes (not including toppings) — this is pretty ridiculously healthy
Calories: ~288
Fat: ~5g
Sodium: ~385mg (can omit salty add-ins, like the bouillon powder, to cut this number down even more)
Carbs: 
~49g
Fiber: ~14g (fills you up!)
Sugar: ~9g
Protein: ~16g (keeps you full!)

Seven Seas BUCKWHEAT!
Like the Lemon-Infused Seven Seas Quinoa, this one is inspired by that awesome dish at Loving Hut.  My friend had been raving about buckwheat yesterday, which reminded me that I had a big bag of it at home that I had yet to use.  Whipped this up for lunch…it is my first time making this gluten-free grain, and I’m a fan!
Ingredients(Makes 3-5 servings)
2 cups water*1 cup vegetable broth*1.5 cups buckwheatHandful of sesame seeds1/4 cup nutritional yeast2 sheets of nori or other seaweedGarlic powder, to tasteBragg’s Liquid Aminos, to tasteGenerous handful or two of chardGenerous handful or two of kale leaves1/2 cup of chopped bell peppers (I used frozen ones to expedite the process)8 veggie “meatballs,” a.k.a meatless balls (totally optional…just had some handy and decided to throw them in the mix!)
*can make your own water and vegetable broth ratio, or use water and a bouillon cube
Directions
1.  Bring water/broth mixture to a rapid boil.  Turn heat down and add buckwheat.2.  After about 10 minutes, add in meatless balls if using.  After another 5 minutes, turn heat down again and add in the veggies.3.  When buckwheat is chewy and soft but not mushy, remove from heat and fluff with a fork. Mix in seasonings and sesame seeds (feel free to mush up the meatless balls).4.  When the dish has cooled off a bit more, break up the nori sheets into small pieces and mix them in.

Seven Seas BUCKWHEAT!

Like the Lemon-Infused Seven Seas Quinoa, this one is inspired by that awesome dish at Loving Hut.  My friend had been raving about buckwheat yesterday, which reminded me that I had a big bag of it at home that I had yet to use.  Whipped this up for lunch…it is my first time making this gluten-free grain, and I’m a fan!

Ingredients
(Makes 3-5 servings)

2 cups water*
1 cup vegetable broth*
1.5 cups buckwheat
Handful of sesame seeds
1/4 cup nutritional yeast
2 sheets of nori or other seaweed
Garlic powder, to taste
Bragg’s Liquid Aminos, to taste
Generous handful or two of chard
Generous handful or two of kale leaves
1/2 cup of chopped bell peppers (I used frozen ones to expedite the process)
8 veggie “meatballs,” a.k.a meatless balls (totally optional…just had some handy and decided to throw them in the mix!)

*can make your own water and vegetable broth ratio, or use water and a bouillon cube

Directions

1.  Bring water/broth mixture to a rapid boil.  Turn heat down and add buckwheat.
2.  After about 10 minutes, add in meatless balls if using.  After another 5 minutes, turn heat down again and add in the veggies.
3.  When buckwheat is chewy and soft but not mushy, remove from heat and fluff with a fork. Mix in seasonings and sesame seeds (feel free to mush up the meatless balls).
4.  When the dish has cooled off a bit more, break up the nori sheets into small pieces and mix them in.

Two recipes for your Sunday!
Both are gluten-free, have no added sweeteners (except for optional chocolate chip cookies in the first recipe), and utilize protein powder for an extra post-workout recovery boost.  Make ‘em your own and let me know what you think!
Pumpkin Oatmeal Muffins
Ingredients (makes about 11 muffins)
1 large banana1 container organic canned pumpkin1 1/2 cups oats2 scoops protein powder (I used Vega chocolate) — can sub this out for more oats, or other type of flour4 pitted Medjool dates, soaked — soaking for a few hours is optional but it makes it softer and easier to blend.  You can add extra dates or other sweetener of choice if you prefer your muffin sweeter than I made it the other day!  1 tsp cinnamon1 dash nutmeg1 dash of cayenne pepper1 small dash of saltOptional add ins: pecans, dark chocolate chips — either mix into batter or add on top of muffins before baking
Directions
1.  Preheat oven to 350 degrees.  Blend all ingredients in a food processor, using a mixer, or by hand.  If NOT using a food processor, make sure bananas are smushed in advance, and consider using a different sweetener than dates since they do not break down as easily (agave, honey, brown sugar, stevia, etc.).   Also consider using pre-ground oats or oat flour, unless you enjoy really oats-y muffins!2.  Add a little bit of water as you mix, if needed.  Batter should be thick and sticky.3.  Scoop into muffin/cupcake baking pan, filling up all the way (they do not really rise).  OR scoop onto a parchment-paper lined baking sheet to make cookies instead.4.  Bake until batter starts to set but hasn’t gotten too dark, about 14-16 minutes.5.  Remove from oven and allow to cool completely.  Might still be sticky on the inside but all the ingredients are safe when eaten raw, so not to worry :)
Black Bean Protein Brownies/Fudge Squares
Ingredients (makes about 8-12 brownies)
2 1/2 cups black beans, cooked (unsalted)1/4 cup coconut oil1/2 unsweetened cocoa powder1 medium organic apple your choice, chopped and cored2/3 scoops scoops protein powder (I used Vega chocolate)10-15 pitted Medjool dates, soaked — soaking for a few hours is optional but it makes it softer and easier to blend.  You can sub with 1/2-2/3 cup other sweetener of choice, but keep in mind when taste testing batter that some of the sweetness bakes off1 Tbs pure vanilla extract1/2 tsp ground sea saltspices of choiceOptional add ins: 1/2 cup toasted pecans, 1/2 cup toasted walnuts, 1/2 cup sliced almonds
Directions:
1.  Preheat oven to 350 degrees.  Blend all ingredients except nuts in a food processor.2.  Pour batter into parchment-paper lined pan.  You can use a casserole dish or a deeper pan — mine is about 9” deep and this made for thicker portions!3.  Bake for about 35-45 minutes (time will vary depending on your oven and the dish you use) or until knife comes out clean.  NOTE: The knife might not come out totally clean because these are flourless and have a different texture than regular brownies.  I personally prefer them a bit underdone and more on the fudge-side.4.  Let cool completely and eat up!
Enjoy!

Two recipes for your Sunday!

Both are gluten-free, have no added sweeteners (except for optional chocolate chip cookies in the first recipe), and utilize protein powder for an extra post-workout recovery boost.  Make ‘em your own and let me know what you think!

Pumpkin Oatmeal Muffins

Ingredients
(makes about 11 muffins)

1 large banana
1 container organic canned pumpkin
1 1/2 cups oats
2 scoops protein powder (I used Vega chocolate) — can sub this out for more oats, or other type of flour
4 pitted Medjool dates, soaked — soaking for a few hours is optional but it makes it softer and easier to blend.  You can add extra dates or other sweetener of choice if you prefer your muffin sweeter than I made it the other day!  
1 tsp cinnamon
1 dash nutmeg
1 dash of cayenne pepper
1 small dash of salt
Optional add ins: pecans, dark chocolate chips — either mix into batter or add on top of muffins before baking

Directions

1.  Preheat oven to 350 degrees.  Blend all ingredients in a food processor, using a mixer, or by hand.  If NOT using a food processor, make sure bananas are smushed in advance, and consider using a different sweetener than dates since they do not break down as easily (agave, honey, brown sugar, stevia, etc.).   Also consider using pre-ground oats or oat flour, unless you enjoy really oats-y muffins!
2.  Add a little bit of water as you mix, if needed.  Batter should be thick and sticky.
3.  Scoop into muffin/cupcake baking pan, filling up all the way (they do not really rise).  OR scoop onto a parchment-paper lined baking sheet to make cookies instead.
4.  Bake until batter starts to set but hasn’t gotten too dark, about 14-16 minutes.
5.  Remove from oven and allow to cool completely.  Might still be sticky on the inside but all the ingredients are safe when eaten raw, so not to worry :)


Black Bean Protein Brownies/Fudge Squares

Ingredients
(makes about 8-12 brownies)

2 1/2 cups black beans, cooked (unsalted)
1/4 cup coconut oil
1/2 unsweetened cocoa powder
1 medium organic apple your choice, chopped and cored
2/3 scoops scoops protein powder (I used Vega chocolate)
10-15 pitted Medjool dates, soaked — soaking for a few hours is optional but it makes it softer and easier to blend.  You can sub with 1/2-2/3 cup other sweetener of choice, but keep in mind when taste testing batter that some of the sweetness bakes off
1 Tbs pure vanilla extract
1/2 tsp ground sea salt
spices of choice
Optional add ins: 1/2 cup toasted pecans, 1/2 cup toasted walnuts, 1/2 cup sliced almonds

Directions:

1.  Preheat oven to 350 degrees.  Blend all ingredients except nuts in a food processor.
2.  Pour batter into parchment-paper lined pan.  You can use a casserole dish or a deeper pan — mine is about 9” deep and this made for thicker portions!
3.  Bake for about 35-45 minutes (time will vary depending on your oven and the dish you use) or until knife comes out clean.  NOTE: The knife might not come out totally clean because these are flourless and have a different texture than regular brownies.  I personally prefer them a bit underdone and more on the fudge-side.
4.  Let cool completely and eat up!

Enjoy!

Homemade garlic hummus (freshly cooked chickpeas, olive oil, salt, garlic cloves, lemon juice, coriander) and peppers stuffed with quinoa, TVP, lentils, spinach, orange cauliflower, and onions.

Happy Thanksgiving!!!

Here is our centerpiece—a favorite :)

Vegan Gratitude Pot Pie

Ingredients

Crust (adapted from Lunch Box Bunch):
2 sticks vegan butter, placed in freezer for about an hour (I used Earth Balance)
1 1/2 cup all purpose flour
3/4 cup whole wheat baking flour
1 tsp salt
1 tsp brown sugar
water to moisten mixture (about ¼ - ½ cup)

Pot Pie Filling:
3 small potatoes, any kind, cut into small pieces
1.5 tbsp olive oil or coconut oil
1 medium sweet onion, diced
2 large garlic cloves, minced or pressed
1/2 cup or 3 shiitake mushrooms, diced
1 (or more…why not?) large Portobello mushroom cap, diced
2 carrots, peeled and diced
3 celery stalks, diced
1 3/4 cup water or vegetable broth
1 brouillon cube
1/8 cup tamari, soy sauce, or Bragg’s Liquid Aminos
1 tsp corn starch
1 package of seitan or pre-seasoned TVP (optional)
seasonings to taste (I used nutritional yeast, dried thyme, dried basil, a little bit of smoke flavor)
salt and pepper to taste 

Directions

Make the crust first!  
1.  Remove the vegan butter from freezer/fridge (keeping it cold like that will help make the crust flakier).  Put salt, sugar, and flours in food processor* and mix.  
2.  Add in chunks of the butter and keep mixing, being careful not to overdo it.  
3.  Slowly add in water until the dough sticks together into a ball.  
4.  Separate dough into two even halves, and wrap them in plastic and store in the freezer until ready to use.

In the meantime, start making the filling!  
5.  Bring a saucepan of water to a boil. Add potatoes and cook on medium heat.
6.  After several minutes, add in carrots and celery and cook until tender.
7.  In a separate pan, while the potatoes are cooking, heat oil and add onions.
8.  Cook until onions become slightly translucent, then add various mushrooms and garlic and keep cooking.  Add seitan or TVP last and simmer for about 5 minutes.
9.  Combine contents of pan into the potato/carrot/celery mixture, and pour in water/broth and tamari.  Whisk in corn starch slowly, stirring until there are no lumps. 

Putting it all together!
10.  Preheat oven to 350 degrees.  Remove dough from the freezer and let soften a little on the counter, if needed.
11.  Use some flour or a non-stick surface and roll the dough balls out flat as best you can, making an even layer about 1/4” thick.  
12.  Carefully peel up one of the flat doughy circles and press into and up the sides of a pie tin; you may need to reshape and squish it in order to have it fill the whole thing. 
13.  Pour the filling carefully into the prepared crust. Don’t be afraid of the broth/stock – it will thicken while baking!
14.  Cover with the other pie crust, and crimp edges to seal (with your hands or a fork for extra reinforcement/added prettiness).  
15.  Cut a few slits in the center of the top crust to let the vent steam in the oven, and then stick it in!  
16.  Momentarily check on your pie and make sure that it is not getting burnt; you may also have to re-open the slits you cut into the center of the top crust, as the filling might harden and close them up.
17.  After about 40min - 1 hour (depending on your oven), remove pie.  The crust should be slightly golden brown on the edges.  

Let cool on the counter and then enjoy this compassionate meal with your loved ones!

Spicy Beef-less Soba Stir-Fry
I had about an hour last night to make and eat dinner with Jeff, since he had to run out to a class meeting.  We haven’t had dinner together all week, so I wanted to make something that was quick while also being memorable and satisfying.  I was somewhat apprehensive when flavoring the dish, and did not take exact measurements of each condiment/spice, but it turned out to be “one of the best dishes you’ve made yet!” (according to Jeff).  I think coriander—the newest addition to my spice rack—gets some of the credit!  To make things all the more efficient, I used some frozen veggies, which can of course be substituted for fresh ones.
Ingredients(makes 2 -3 servings)
1/2 tsp coconut oil2 servings of dry soba noodles, preferably with no salt added1/3 sweet onion, chopped3 cloves garlic, minced or pressed2 cups assorted peppers (fresh or frozen), chopped 1 cup packed spinach (fresh or frozen)3/4 package Trader Joe’s Beef-less Strips — can substitute with seitan, TVP, tempeh, mushrooms, or more veggies!1/2 tsp liquid smoke1 tsp coriander1 tsp red pepper flakesOne or two big squirts of sriracha sauce (less if you don’t like spicy dishes!)2 Tbs reduced sodium soy sauce (or more, to taste)2 Tbs Bragg’s Liquid Aminos (or more, to taste)1 tsp Emeril’s Essence (optional)
Directions1.  Heat coconut oil in a frying pan on medium heat.  Add onions and garlic to pan and stir-fry for several minutes.2.  Meanwhile, in a pot, bring water to a boil.  When water in pot is boiling, add soba noodles and rapidly boil for about 4 minutes.  Drain and set aside.3.  Add peppers and spinach to pan and stir fry until warm.  Add in beef-less strips and keep stir-frying for 2 to 3 more minutes.4.  When veggies/strips in pan are thoroughly cooked, add to the pot with the drained soba noodles.  Top with soy sauce, liquid aminos, and spices.  Mix well.5.  Let sit for two minutes to let flavors settle.  Add more soy sauce/liquid aminos if needed.6.  Share with a loved one! 

Spicy Beef-less Soba Stir-Fry

I had about an hour last night to make and eat dinner with Jeff, since he had to run out to a class meeting.  We haven’t had dinner together all week, so I wanted to make something that was quick while also being memorable and satisfying.  I was somewhat apprehensive when flavoring the dish, and did not take exact measurements of each condiment/spice, but it turned out to be “one of the best dishes you’ve made yet!” (according to Jeff).  I think coriander—the newest addition to my spice rack—gets some of the credit!  To make things all the more efficient, I used some frozen veggies, which can of course be substituted for fresh ones.

Ingredients
(makes 2 -3 servings)

1/2 tsp coconut oil
2 servings of dry soba noodles, preferably with no salt added
1/3 sweet onion, chopped
3 cloves garlic, minced or pressed
2 cups assorted peppers (fresh or frozen), chopped 
1 cup packed spinach (fresh or frozen)
3/4 package Trader Joe’s Beef-less Strips — can substitute with seitan, TVP, tempeh, mushrooms, or more veggies!
1/2 tsp liquid smoke
1 tsp coriander
1 tsp red pepper flakes
One or two big squirts of sriracha sauce (less if you don’t like spicy dishes!)
2 Tbs reduced sodium soy sauce (or more, to taste)
2 Tbs Bragg’s Liquid Aminos (or more, to taste)
1 tsp Emeril’s Essence (optional)

Directions
1.  Heat coconut oil in a frying pan on medium heat.  Add onions and garlic to pan and stir-fry for several minutes.
2.  Meanwhile, in a pot, bring water to a boil.  When water in pot is boiling, add soba noodles and rapidly boil for about 4 minutes.  Drain and set aside.
3.  Add peppers and spinach to pan and stir fry until warm.  Add in beef-less strips and keep stir-frying for 2 to 3 more minutes.
4.  When veggies/strips in pan are thoroughly cooked, add to the pot with the drained soba noodles.  Top with soy sauce, liquid aminos, and spices.  Mix well.
5.  Let sit for two minutes to let flavors settle.  Add more soy sauce/liquid aminos if needed.
6.  Share with a loved one! 

For some reason I never posted these in the original post!  Finished shots of my new fave breakfast treat: protein pancakes topped with various yums!

Oat & Coconut Flour Protein Pancakes

(I will take a picture of the finished product next time…more appetizing looking :))

Gluten free!  Protein packed!  Nutritious!  Filling!  Sublime, subtle flavors!
On top of it, extra pancakes keep well and make great snacks.  I sometimes even put them in the toaster and use them as pancake/toast hybrids for breakfast the next day.  Try this as a healthier, easy-on-the-tummy alternative to your regular pancakes, or as a great energizing meal a few hours before a workout!

Ingredients
1 cup oats (or oat flour)
1/3 cup coconut flour
1/4 cup protein powder
1/4 tsp baking soda
1/4 tsp baking powder
1 Tbs chia seeds
2 Tbs stevia
1/2 tsp cinnamon (optional)
1/2 tsp cardamom (optional)
dash or two of salt
2 Tbs vanilla extract
1 cup unsweetened soy milk or other milk of choice
1/4 cup water
+ toppings of choice: fruit, nut butter, pumpkin butter, Earth Balance, vegan cream cheese, maple syrup, avocado…options are endless!

Directions
1.  Heat up skillet or pan on medium heat.  Spray a thin layer of cooking spray on skillet/pan (I use grapeseed oil), or melt a little coconut oil into skillet/pan.
2.  Mix everything but the water in a food processor or blender*.  If making your own oat flour, mix the oats mix until they are a thin, flour-like consistency before adding in other ingredients.  
* I highly recommend the food processor: have made these using both, and with the blender it is too thick a mixture to properly mix, so I had to hand mix a lot of it.  Alternatively, if you already have oat flour handy and don’t mind bites of full chia seeds, you can just hand mix the whole thing!
3.  Slowly add in water until desired consistency is reached; batter should be smooth but not too liquidy.
4.  Drop large spoonfuls of batter onto the skillet or pan.  Fairly thick pancakes are attainable, but I kept mine medium-thin because they I wanted to make sure they were evenly cooked.
5.  Let heat for several minutes.  If the pan has been heating for a while, it should only take 1-2 minutes; otherwise, be patient and give it a few more.  When edges of pancakes start to harden and you can easily get a spatula under them, flip!
6.   Let heat on other side for a few minutes, and then serve with favorite toppings.  I like to spread the peanut butter on when the pancakes are still warm!  Ooegy gooey goodness.

Nutritional Facts for about 1 serving:
calories: 234, carbs: 32g, fat: 6g, protein: 14g + the toppings you choose to put on the pancake. 

*EDIT: some finished pictures here.

Nutty Quinoa Amaranth Protein Porridge
I bought a bag of amaranth a few weeks back, but after all this time have only managed to use it once (tried to pop it per Brendan Brazier’s suggestion in Thrive, but didn’t do a great job) .  Quinoa, millet, and oatmeal dishes are often in my morning line-up, but it hadn’t occurred to me to try incorporating amaranth until I read Heather Crosby from YumUniverse blogging about it.  That woman is amazing in the kitchen, so I knew it had to be good.  I took her suggestions, added my own twist, and voila, a new breakfast favorite was born!
Ingredients:(makes about 3 servings)1 cup quinoa1/3 cup amaranth2 cups water (for cooking the grains)1-2 cups unsweetened almond milk (or other vegan milk) 2 Tbs maple syrup (I used organic grade B)2 Tbs coconut oil 2 Tbs peanut butter (or other nut butter of choice)2 packets of stevia or other natural sweetener (optional…but still very mildly sweet even if you use!)2 scoops of protein powder (I used unflavored Garden of Life RAW Protein)dash of sea saltdash of cinnamondash of cardamom (optional) 
Toppings: walnuts, bananas, or whatever else you like to put on your morning cereal!
Directions1.  Bring water to a boil and add in quinoa, amaranth, and sea salt.  Cook covered until fluffy, about 15 minutes, mixing occasionally (all water will be absorbed when ready).2.  While quinoa and amaranth are still hot, mix in coconut oil, nut butter, maple syrup, and sweetener.  Mix well.3.  Add in cinnamon and cardamom (if using), followed by the protein powder and half the milk.  The milk will make the powder easier to mix in, but definitely make a point to mix thoroughly!4.  Scoop into serving bowl or plate and add toppings of choice and rest of milk.  Dig in!

Nutty Quinoa Amaranth Protein Porridge

I bought a bag of amaranth a few weeks back, but after all this time have only managed to use it once (tried to pop it per Brendan Brazier’s suggestion in Thrive, but didn’t do a great job) .  Quinoa, millet, and oatmeal dishes are often in my morning line-up, but it hadn’t occurred to me to try incorporating amaranth until I read Heather Crosby from YumUniverse blogging about it.  That woman is amazing in the kitchen, so I knew it had to be good.  I took her suggestions, added my own twist, and voila, a new breakfast favorite was born!

Ingredients:
(makes about 3 servings)

1 cup quinoa
1/3 cup amaranth
2 cups water (for cooking the grains)
1-2 cups unsweetened almond milk (or other vegan milk) 
2 Tbs maple syrup (I used organic grade B)
2 Tbs coconut oil 
2 Tbs peanut butter (or other nut butter of choice)
2 packets of stevia or other natural sweetener (optional…but still very mildly sweet even if you use!)
2 scoops of protein powder (I used unflavored Garden of Life RAW Protein)
dash of sea salt
dash of cinnamon
dash of cardamom (optional) 

Toppings: walnuts, bananas, or whatever else you like to put on your morning cereal!

Directions
1.  Bring water to a boil and add in quinoa, amaranth, and sea salt.  Cook covered until fluffy, about 15 minutes, mixing occasionally (all water will be absorbed when ready).
2.  While quinoa and amaranth are still hot, mix in coconut oil, nut butter, maple syrup, and sweetener.  Mix well.
3.  Add in cinnamon and cardamom (if using), followed by the protein powder and half the milk.  The milk will make the powder easier to mix in, but definitely make a point to mix thoroughly!
4.  Scoop into serving bowl or plate and add toppings of choice and rest of milk.  Dig in!

Yifan’s Buckwheat Protein Pancakes

(in pictures: topped with almond butter, maple peanut butter, and frozen berries)

Following a nice swim at Walden Pond this morning, I was really craving pancakes.  Not the traditional kind (though there’s a time and place for those, nom nom!), but something dense, satisfying, protein-rich, and easily digestible.  Since I’ve put a bigger focus on eating more “clean” the past few months, I’ve found that big hunks of wheat-y, bready, starchy goodness just don’t satisfy me as much as they once did, and come with undesirable bloating and the feeling that I’m lugging around a little food baby during my next workout.

I’ve tried making other people’s “protein-rich,” “wheat-free,” or “crazy nontraditional” pancake recipes in the past, but most have come out way too gooey and unimpressive (probably my fault, not their recipe’s).  Today, I decided to whip up my own on the fly.  It seems that making up a recipe while you are really craving something + being mindful of the lessons stored in the back of your head from many past fails is really conducive to a success story.  And a success story it was!  Not the tastiest, brunch-worthy-iest pancakes I’ve ever made, but exactly what I was craving.  And 100% pancake…not gooey batter that I spent 20 minutes trying to salvage or turn into a pudding.

Ingredients:
(makes 2 small servings, or one big serving for a hungry gal (or guy).  I ate it all but had to take a break between the second and third pancake)

1/2 cup organic buckwheat flour (I used Arrowhead Mills)
1/2 of a huge banana (or one medium-small banana)
2 Tbs flaxseed meal (I used Bob’s Red Mill)
2 tsp hemp protein powder (I used Bob’s Red Mill)
1 tsp baking powder (
3/4 scoop of Vega Whole Food Optimizer protein powder, any flavor (I used Vanilla Chai)*
1 1/2 tsp coconut oil (I used 365 brand organic unrefined expeller pressed virgin coconut oil)
tiny pinch of salt
3 Tbs of water or almond (or other) milk + extra for good consistency

Directions:
1.  Turn stove to a low-medium setting and let it heat up.  Spray with cooking spray of choice (I use grapeseed oil because of its high smoke point and relatively neutral flavor)
2.  Mix everything in a food processor.  Start adding the extra water/milk slowly until a smooth consistency is reached…just be weary of making the batter too runny!   
3.  Pour or scoop several spoonfuls into pan, to desired pancake size and shape.
4.  Once the batter starts to look solidified and slightly glazed over, you can safely flip the pancake!  It took mine about 3-4 minutes (note: the batter does not bubble when ready like regular pancakes).
5.  Cook for about 1-2 more minutes and then transfer to plate.
6.  If you like your topping all melty (I definitely do!), spread/stack them on right away and enjoy!  I highly recommend nut butters and fresh or frozen fruit.

* Can likely sub for more flour, flaxmeal, or other protein powder, though I haven’t tried it yet.  Also, if you use an unflavored protein powder, adding 1/2 tsp of vanilla extract and/or some stevia or other sweetener of choice will probably give the pancakes a better flavor!

Nutritional Facts for 1 small serving, or about 2 medium-small pancakes (double if you are chomping down the whole thing like I did):
calories: 269, carbs: 40g, fat: 8g, protein: 13g, fiber: 13g (wowza!!!) + of course the toppings you choose to put on the pancake. 

Culinary adventures and training updates of a plant-based fitness & health enthusiast-turned-triathlete.

My interests include holistic health, cooking/gobbling up fresh produce, exercise, and contributing to a healthier, happier, and more compassionate world!

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