Sunday, August 16, 2009

High Protein Pancakes

My favorite meal on weekends is breakfast. Pancakes are not usually on the best food list for diabetics, but these pancakes are packed with whole grains, protein and fiber. They are delicious and the whole family loves them! Kids don't even realize how healthy they are! The fresh blueberries burst with their juicy flavor and color while cooking.

Blender pancakes are simple and quick to make, everything goes into the blender including the whole grains. Today I used a mixture of soft white wheat berries, spelt berries, brown rice, barley, and rye berries. You can use just soft white wheat berries or mix them up. The blender does all of the work for these healthy and scrumptious disks.

1-cup whole grains not ground grains (ie. Wheat, buckwheat, brown rice, spelt, rye or a mixture of all)
1 cup 1% milk

1 cup 1% milk (2nd cup of milk)
2 eggs or egg substitute equal to 2 eggs
1/3 cup canola oil
1 tsp. salt
1 tsp cinnamon
1 tsp vanilla
1 TBS Honey
! TBS. baking powder
1 Scoop Whey or Vegetable Protein powder (most health food/ or whole foods stores carry this/ minimum 20g protein)
¼ cup almond slivers
½ cup fresh blueberries
¼ cup old fashioned oats

In a blender combine the grains and 1 cup of the milk, blend for 2 minutes
Add: 1 cup of milk (this is the 2nd cup of milk) and blend 2 more minutes

Add: 2 eggs
1/3 cup canola oil
honey, vanilla, salt, cinnamon and protein powder

Blend well then add 1TBS baking powder

After pouring on the griddle, sprinkle top with:
Blueberries (you could also use raspberries, blackberries or chopped peaches)
Almond slivers ( chopped pecans or walnuts would be nice too)
Old fashioned oats

Pre-heat the griddle or frying pan to low/medium to medium (not too hot)
The whole grains take a bit longer to cook, high heat will burn them before they are cooked through.

Pour the batter to the size desired, ( a serving of 2/ 6" pancakes)

Cook, flipping over when top is bubbly and edges appear cooked.

Serve with sugar free syrup, or sugar free jam if desired, but they are good without too!
Freeze leftover pancakes for a quick breakfast on the go.

2-6” pancakes have a net carb of 20g

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