We wrapped out our Breakfast Boot camp a couple of weeks ago and we can enthusiastically say it was a huge success! Thanks to all the participants who joined the challenge.

 

We heard from many of you via facebook and email who dug themselves out of a breakfast rut, learned new strategies to keep lasting energy all morning, and upgraded their nutrition in general with delicious nutrient-packed new recipes.

 

Though there were lots of favorites, one of the most popular recipes was our Awesome Oat Pancakes. They had universal appeal to husbands AND kids alike. One of the best things about this recipe is that the leftovers (if there are any), can be heated in the toaster and spread with your choice of toppings.

 

Are traditional pancakes all that bad?

The issue with most pancakes is that they are typically devoid of solid nutrition. Made from mostly bleached white flour, they throw in a few B vitamins for good measure along with a pinch of salt and sugar.

For example, here is the ingredient list on the Bisquick original mix: Enriched Flour Bleached (wheat flour, niacin, iron, thiamin mononitrate, riboflavin, folic acid), Partially Hydrogenated Soybean and/or Cottonseed Oil, Leavening (baking soda, sodium aluminum phosphate, monocalcium phosphate), Dextrose, Salt.

Think you are doing better with a whole wheat variety? Take a peek at Aunt Jemima’s whole wheat blend: INGREDIENTS: WHOLE WHEAT FLOUR, ENRICHED BLEACHED FLOUR (BLEACHED WHEAT FLOUR, NIACIN, REDUCED IRON, THIAMIN MONONITRATE, RIBOFLAVIN, FOLIC ACID), LEAVENING (SODIUM BICARBONATE, SODIUM ALUMINUM PHOSPHATE, MONOCALCIUM PHOSPHATE), BROWN SUGAR, SUGAR, DRIED MOLASSES, SALT, WHEAT GERM, HYDROXYLATED SOY LECITHIN, SOY FLOUR.

 

Though there are a couple of decent packaged mixes you can find (like Bob’s Red Mill), you may still have to be wary of the wheat or soy if that is an issue for you. And Bob’s gluten free brand has a fair amount of refined ingredients (potato starch, tapioca flour), and non organic corn which could have GMO’s.

 

So we developed our own recipe, using very basic but wholesome ingredients that could be tossed into a blender all in one shot for ease of prep. We added a plain protein powder (favorite is the Omega Nutrition Pumpkin Seed Protein), which adds a great dose of protein to the cakes (13 grams in 3 cakes). You may leave this out and replace with 1/4 cup of oats or another plain protein powder. Following are not one but TWO versions of this fabulous, flourless breakfast favorite.

 

Awesome Oat Pancakes (Version 1)
Makes 4-5 servings (about 12 medium size pancakes total)
  • 1 1/2 cups rolled oats
  • ¼ cup plain protein powder ((pumpkin seed, hemp seed, Vital pro, or other)
  • 1 1/4 cups almond milk, unsweetened
  • 1 large ripe banana
  • 1/2 teaspoon ground cinnamon
  • 1 heaping tablespoon local honey
  • 1/4 teaspoon sea salt
  • 1 teaspoon pure vanilla extract
  • 1 1/2 teaspoons baking powder
  • 1 large organic egg
  • coconut oil or butter for cooking
  • berries (optional)

Place all ingredients, except oil/butter in a blender and blend until smooth, about 20 seconds. Heat a griddle or large sauté pan over medium heat and melt a couple teaspoons of cooking fat. When hot, pour the batter onto the griddle, using approximately 1/4 cup for each pancake. Brown on both sides (about 2-3 minutes per side).*If batter becomes too thick to pour easily, add a tablespoon or two of almond milk to thin.

pancakes oat banana and berriesServing suggestions:
> With a drizzle of maple syrup (1 teaspoon per serving)
> Add some berries right to the batter (after blending) and cook into the pancake
> Pick up pancake like a tortilla/taco, fill with berries, fold and eat
> Spread pancake with thin layer of almond/cashew butter (and a layer of berries if you like); top with another pancake, and eat like breakfast sandwich!
> Topped with fresh berries and/or sliced banana or peaches and chopped nuts like pecans, walnuts or slivered almonds
> Use a pancake like a piece of bread to scoop up some scrambled eggs

VERSION 2 (minus banana; plus a few other goodies)

  • 1 1/2 cups gluten free oats
  • 1 heaping tablespoon ground flax seeds
  • ¼ cup protein powder (pumpkin seed, hemp seed, Vital pro, or other)
  • 1 cup almond milk, unsweetened
  • 1 teaspoon ground cinnamon
  • ½ – 1 teaspoon ginger powder
  • 1 heaping tablespoon local honey
  • 1/4 teaspoon sea salt
  • 1 teaspoon pure vanilla extract
  • 1 1/2 teaspoons baking powder
  • 2 organic eggs
  • coconut oil or butter/ghee for cooking
  • 1 -1 ½ cups diced fresh fruit (bananas, berries, peaches, etc) for garnish or to add after blending

Place all ingredients, except coconut oil in the base of a blender and blend until smooth. Add fresh fruit at this stage into the batter (optional) and mix with wooden spoon. Heat a griddle or large sauté pan over medium heat and melt a teaspoon or two of coconut oil. When hot, pour or scoop the batter onto the griddle, using approximately 1/4 cup for each pancake. Brown on both sides (about 2-3 minutes per side). Store leftovers in zip lock bag. To reheat, toast in toaster oven!
*If batter becomes too thick to pour easily, add a tablespoon or two of almond milk to thin.

Use the same serving suggestions from version 1.

So give these a try – we would love to hear from you!

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