Savoury Protein Pancakes Food

EASY PROTEIN PANCAKES

Steps:

• Whizz the banana, oats, eggs, milk, baking powder, cinnamon and protein powder in a blender for 1-2 mins until smooth. Check the oats have broken down, if not, blend for another minute.
• Heat a drizzle of oil in a pan. Pour or ladle in 2-3 rounds of batter, leaving a little space between each to spread. Cook for 1-2 minutes, until bubbles start to appear on the surface and the underside is golden. Flip over and cook for another minute until cooked through. Transfer to a warmed oven and repeat with the remaining batter. Serve in stacks with nut butter, maple syrup and fruit.

SAVOURY PROTEIN PANCAKES

Steps:

• Place the oats, cottage cheese, feta cheese, egg whites & black pepper in a blender and blend into a smooth batter.
• Finely chop the onion and drain the sweetcorn.
• Add the onion and sweetcorn to the batter mix and stir them inches.
• Spray a non-stick frying pan with oil, and heat the pan.
• Pour in desired amount of pancake batter into the pan and cook over a MEDIUM heat for 2-3 mins on each side.

LEAN PROTEIN PANCAKES

Steps:

• TO MAKE THE MIX:.
• Grind oats in a food processor or use an equal weight of oat flour.
• Measure all ingredients into an air tight container, shake or whisk until well combined.
• TO MAKE 1 LARGE PANCAKE:.
• Combine 1/4 cup of egg substitute and 1/2 cup of buttermilk or water a two cup liquid measure. Allow to stand at room temperature for 10-20 minutes.
• Optionally you can add a tablespoon of sugar free strawberry/apricot preserves (10 calories) to the mix. If not using buttermilk I sometimes add a couple tablespoons of nonfat-no sugar added yogurt to the egg mix as well. It gives them a much better texture and taste. Note: Go for the buttermilk, the fat free variety is only 45 cals per 1/2 cup. It adds some protein and makes the pancakes taste better and have a way better texture.
• Wipe a 8 to 10 inch non stick skillet with a very thin coat of safflower or olive oil.
• Heat pan to medium/medium high heat (I use a setting of 8 out of 12 on my electric stove).
• Add about 2/3rds cup of the pancake mix to egg mixture and gently combine. You may need a bit more, depending on the protein powder that you used. Some absorbs more liquid than others.
• Don't mix it vigorously or you'll have a dense, flat pancake.
• Add more water if necessary to make a medium batter.
• The thinner the batter the thinner and more dense the pancake will be.
• I prefer to keep my as thick as possible, the batter just barely pours out of the cup.
• Fold in nuts (optionally you can use a teaspoon of nut oil or 1 ½ teaspoons of peanut butter added to the liquid ingredients).
• Immediately pour into hot pan, cook until brown on one side, flip and cook until browned on the second side.
• Serve with diabetic (sugar free) maple syrup (10 calories per serving), or, my favorite is to ladle a tablespoon of flax oil on top.

SAVOURY VEGAN PANCAKES

Steps:

• Put the flour, baking powder and a pinch of fine sea salt in a bowl and whisk briefly to combine. In a separate bowl, whisk together 50g of the garlic & herb soft cheese alternative with the milk until combined. Stir in half the chives, then pour into the dry ingredients, whisking to form a smooth, thick batter.
• Heat the grill to medium high. Arrange the tomato halves, cut-side up, and the mushrooms on a tray. Season well, scatter over the thyme leaves and drizzle over 1 tbsp oil, rubbing the oil into the mushrooms. Grill for 10-15 mins until softened and the mushrooms are wilted and tender throughout.
• Meanwhile, brush or swirl a little oil around a large non-stick frying pan and place over a medium heat. Add 2 tbsp of the batter to the pan to make small, round pancakes. Make sure they don't touch - you may need to do this in batches. Cook for 2 mins until the edges start to set and bubbles rise to the surface. Flip and cook for another 2-3 mins until light golden and cooked through. Keep the pancakes warm (underneath the tomatoes and mushrooms in the grill, or in a low oven) while you cook the remaining batter. Add a little more oil to the pan if needed. There should be 8-10 small pancakes in total.
• Spread the remaining soft cheese alternative over the pancakes, and divide between two warmed plates. Top each with a tomato half and the mushrooms. Season and scatter over the remaining chives to serve.

SAVOURY PANCAKES

Steps:

• Using electric beaters or a hand whisk, combine the flour, eggs and milk with a big pinch of salt in a large bowl.
• Heat a 20cm crêpe pan until very hot, then pour a little oil into the pan. Swirl the pan so the oil creates an even covering. Ladle a spoonful of the pancake mixture into the pan and tip the pan so the mixture fills the pan in an even layer. Cook for 30 seconds, then flip and scatter with some cheese and ham, and cook until the cheese is melting. Add a crack of black pepper and fold. Keep on a plate covered with foil in a warm oven while you make the remaining pancakes.