Perfect Protein Pancakes
Updated: Feb 22, 2020
Perfect Protein Pancakes with Coconut Syrup
Pancakes used to leave me feeling hungry and craving more carbs. Traditional pancakes are made of refined carbohydrates, such as white flour and sugar. This easy upgrade offers the satisfaction of a pancake breakfast while leaving you satiated well into mid-day. With only a handful of basic ingredients, they come together so quickly you can even make them on a busy weekday! Enjoy any leftovers (good luck with that;) for a post workout recovery treat.
Sacha Inchi (aka the Peruvian peanut) is a star-shaped seed found in the Amazon and makes an excellent source of plant-based protein. These seeds (also called nuts) can be found whole or ground and contain a whopping 17 grams of protein per serving. That’s 30% more protein than walnuts, almonds, and cashews! Considered the richest plant-based source of omega-3 essential fatty acids (thirteen times more than salmon!), they are also rich in minerals such as iron, iodine, and calcium and vitamins E and A, and gut-friendly fiber. Sacha Inchi seeds are believed to help lower bad (LDL) cholesterol, increase serotonin (the “happy” hormone) due to their high tryptophan content, and reduce food cravings.
Bananas are rich in gut-healthy prebiotic fiber, vitamins C & B, choline and tryptophan but are probably best appreciated as a great source of potassium. Often lacking in the Standard American Diet, potassium helps regulate blood pressure and prevent muscle cramping.
Eggs are clearly not vegan but I do use them from time to time, as long as they are from responsibly raised chickens. I tried this recipe several times using flax eggs and found that the results were consistently better using a chicken egg. I prefer eggs from organic fed, pasture-raised chickens. They may cost more but the taste and added nutritional benefit should be noticeably better.
Up soon…a 100% vegan, gluten free version of these yummies!
Perfect Protein Pancakes
2 ripe bananas
2 Tbsp Sacha Inchi Powder (I used this brand)*
1 tsp (aluminum free) baking powder
1 tsp cinnamon (I like this brand)*
Dash sea salt, optional
Toppings: blueberries (preferably in season), banana slices, chopped dried tart cherries, shaved coconut
1 tsp coconut oil, for greasing the skillet
1) Preheat a skillet to 375 degrees.
2) Mash banana in a large bowl. Using a large bowl with a wide base makes the mashing go a little easier). Mash until smooth and there are no (or minimal) lumps left.
3) Add remaining ingredients and whisk until combined.
4) Using a ¼ cup measuring cup, scoop batter onto preheated and greased skillet. Allow to cook until bubbles start to form. Using a metal spatula, flip pancakes and cook another minute until cooked through.
5) Remove from skillet and serve with optional toppings. Leftovers can be stored in fridge and reheated in a toaster, on the griddle or covered in a warm oven.
(makes about 2 cups)
1 can coconut milk
¼ cup maple syrup
1 tsp arrowroot powder
1 tsp vanilla extract
In a small saucepan over medium-low heat, mix together all ingredients until smooth and warm. Enjoy over pancakes or as a sauce for baked goods. Store leftovers in fridge for up to 1 week.
*If you can't find Sacha Inchi powder or don't have time to order online, simply swap the same amount of almond flour.
**For spices, I always prefer to buy in bulk but if you are just building your pantry this is a favorite brand of mine.