Healthy Recipe, Blueberry Walnut Pancakes
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  1. Healthy Recipe, Blueberry Walnut Pancakes

    These grain-free, sugar-free, dairy-free pancakes from the Cleveland Clinic are a guilt-free treat. They’re easy to make, and the whole family will love them.
    Ingredients

    • 3 large omega-3 eggs
    • ¾ cup almond milk
    • ½ tablespoon freshly squeezed lemon juice
    • 1 teaspoon pure vanilla extract
    • ½ cup coconut flour
    • ½ teaspoon baking powder
    • ½ teaspoon baking soda
    • Pinch of sea salt
    • ¼ cup roughly chopped walnuts
    • coconut oil, for greasing the skillet (about ¼ cup)
    • 1 pint fresh blueberries
    • ½ cup arrowroot
    • 1 teaspoon cinnamon

    Directions

    1. In a large bowl, whisk the eggs and then add the almond milk, lemon juice, and vanilla. Whisk until well-blended. In a separate bowl, mix the coconut flour, cinnamon, baking powder, baking soda, salt, and arrowroot. Add the dry ingredients to the wet mixture, ¼ cup at a time, while continuously whisking. Once combined, gently fold in the walnuts.
    2. Grease a large skillet and place over medium heat until hot. Use a ladle to pour 3-inch pancakes onto the skillet. Cook until bubbles appear, then flip. The pancake should cook on each side for about 2-3 minutes. Repeat with rest of the batter. Add a tablespoon or more of coconut oil to the hot griddle, as needed.
    3. Make a blueberry sauce by simmering the blueberries in a small saucepan with 2 tablespoons of water for 10 minutes before serving.
    4. To serve, place 3 pancakes on a plate and top each stack with the blueberry sauce.

    Nutritional info

    Makes 2-3 servings
    Calories 423
    Total Fat 19 g
    Protein 12 g
    Fiber 14 g
    Sugar 14 g
    Sodium 416 mg

  2. Protein Pumpkin Pie Pancakes

    PancakesHere it is, my favorite recipe for fall! Enjoy these tasty pumpkin pancakes without guilt. Made with almond meal and packed with protein from eggs, these pancakes are sure to satisfy without shortchanging your results.

    What you need
    Serves 5

    • 4 large eggs
    • ¾ cup egg whites
    • One (15oz) can of pumpkin
    • 1 cup almond meal
    • One teaspoon baking powder
    • 1 teaspoon vanilla extract
    • dash of nutmeg
    • 1 teaspoon ground cinnamon
    • cooking spray

    Instructions

    1. In a medium bowl, mix all of the ingredients together.
    2. Heat pancake griddle to medium heat and coat with cooking spray.
    3. Cook each side about 3 minutes until brown, then flip and cook remaining side. Enjoy!

    Nutrition
    One serving equals 255 calories, 15g fat, 112mg sodium, 11g carbohydrate, 5g fiber, and 19g protein.

  3. Quinoa Pancakes

    Quinoa in pancakes? Yes, why not!

    Adding cooked quinoa to this gluten-free batter creates a pancake that’s both thin and hearty at the same time. It’s a fun departure from traditional pancakes that boosts both the flavor and the nutritional content of each bite.

    These pancakes are more fitness friendly than traditional pancakes made from a batter mix. Quinoa is a complete protein and a great source of complex carbohydrates. Be sure to use pure maple syrup sparingly as a topping, as to not add too much sugar.

    These pancakes would also be delicious used in a savory dish, like rolled up with a ground meat filling. Enjoy!

    Courtesy of RealHealthyRecipes.com

    What You Need
    Serves 15

    • 1 cup cooked quinoa
    • 1 cup blanched almond flour
    • ¼ cup arrowroot starch
    • 1½ teaspoons baking powder
    • ½ teaspoon sea salt
    • 1 tablespoon coconut sugar
    • 2 eggs, slightly beaten
    • 1 (13.66 oz) can coconut milk, canned and full-fat
    • 1 tablespoon vanilla extract

    Instructions

    1. Preheat your pancake griddle or large skillet over medium-high heat.
    2. In a medium bowl, combine the quinoa, almond flour, arrowroot starch, baking powder and sea salt.
    3. In another medium bowl combine the eggs, coconut milk, coconut sugar and vanilla. Mix until fully combined. Add the dry ingredients to the wet ones and mix until fully incorporated. Let the batter sit for 10–15 minutes, if you can muster the patience, to help your pancakes bind together.
    4. Use a paper towel to carefully rub coconut oil on your preheated griddle or skillet. Reduce the heat to medium. Use a 1⁄4 cup to scoop the batter onto the griddle in nice big circles. When bubbles form, flip the pancakes to cook on the other side. Serve with fresh fruit, toasted pecans and a drizzle of pure maple syrup. Enjoy!

    Nutrition

    One muffin equals 158 calories, 10g fat, 78mg sodium, 13g carbohydrate, 2g fiber, and 5g protein.

  4. Sweet Potato Pancakes

    PancakesPancakes are typically filled with grains and sugar and then topped with sugary syrup. It doesn’t take a rocket scientist to realize that eating stacks of traditional pancakes will not help you towards your fitness goal!

    This recipe for Sweet Potato Pancakes, on the other hand, is made without grains and refined sugars. It’s the perfect way to treat yourself on the weekend without getting off track with your healthy eating.

    Be sure to practice portion control and to top with some fresh berries instead of sugary syrup. Enjoy!

    Courtesy of RealHealthyRecipes.com

    Servings: 15

    Here’s what you need to make these pancakes

    • 1 cup blanched almond flour
    • 1 cup arrowroot starch
    • 1½ teaspoons ground cinnamon
    • ½ teaspoon ground nutmeg
    • ½ teaspoon sea salt
    • 1 cup sweet potato, baked and mashed
    • 1 can (13.66 oz) coconut milk, canned and full-fat
    • 3 eggs, slightly beaten
    • 2 tablespoons melted coconut oil

    Instructions

    1. Preheat your pancake griddle or large skillet over medium-high heat.
    2. In a medium bowl, combine the almond flour, arrowroot starch, cinnamon, nutmeg and sea salt.
    3. In another medium bowl combine the mashed sweet potato, coconut milk, eggs and coconut oil. Mix until fully combined. Add the dry ingredients to the wet ones and mix until fully incorporated. Let the batter sit for 10–15 minutes, if you can muster the patience, to help your pancakes bind together.
    4. Use a paper towel to carefully rub coconut oil on your preheated griddle or skillet. Reduce the heat to medium. Use a ¼ cup to scoop the batter onto the griddle in nice big circles. When bubbles form, flip the pancakes to cook on the other side.

    Nutritional Analysis

    One serving equals: 166 calories, 12g fat, 13g carbohydrate, 1g sugar, 86mg sodium, 2g fiber, and 4g protein.

  5. Protein Pumpkin Pie Pancakes

    pancakesHere it is, my favorite recipe for fall! Enjoy these tasty pumpkin pancakes without guilt. Made with almond meal and packed with protein from eggs, these pancakes are sure to satisfy without shortchanging your results.

    Servings: 2

    Here’s what you need…

    • 1 (15oz) can of pumpkin
    • 1 cup almond meal
    • 4 large eggs
    • ¾ cup egg whites
    • 1 teaspoon baking powder
    • 1 teaspoon vanilla extract
    • dash of nutmeg
    • 1 teaspoon ground cinnamon
    • cooking spray

    Directions:

    1. In a medium bowl, mix all of the ingredients together.
    2. Heat pancake griddle to medium heat and coat with cooking spray.
    3. Cook each side about 3 minutes until brown, then flip and cook remaining side. Enjoy!

    Nutritional Analysis: One serving equals: 255 calories, 15g fat, 112mg sodium, 11g carbohydrate, 5g fiber, and 19g protein.

  6. Lemon Pancakes

    Healthy and Delicious – Who Knew?!

    By Marcia Keener-CPT-ACSM, Wellcoach

    Many of my clients have the mistaken idea that healthy eating cannot possibly be tasty, and certainly not delicious.  However, Eating for Life by Bill Phillips contains recipes which offer evidence to the contrary.  My husband, Rick and I enjoy a leisurely weekend breakfast together each week.  We wanted a breakfast that we could look forward to for both taste and nutrition that could support a busy weekend day.  We wanted a balance of enjoyment and good health.  For the past several years (No, I did not mean months.) we have been enjoying The Golden Pancakes recipe found in that particular cookbook.  Not only do we prepare these pancakes for ourselves but any weekend guests enjoy them as well.  We have used the original recipe and have experimented with new flavors. Below is our favorite version:

     

    Lemon Golden Pancakes

    1 C uncooked whole grain rolled oats (not instant)

    6 egg whites (@ ¾ c)

    1 C fat free cottage cheese

    2 tsp vanilla (we use Mexican vanilla)

    1 tsp nutmeg

    6 packets Splenda

    Juice and zest of one lemon

    1 tsp of sea salt

     

    1. Lightly coat a nonstick skillet or griddle with cooking spray; place over medium heat.  If using an electric griddle, use 300 degrees/medium high.
    2. In a blender, combine oats, egg whites, cottage cheese, vanilla, nutmeg, sweetener, lemon juice, and lemon zest.  Blend on medium speed until smooth, about 1 minute.
    3. Pour batter about ¼ cup at a time, onto hot skillet. Cook pancakes until bubbly on top and dry around edges, about 3 minutes, about 3 minutes.  Turn and cook other side until golden brown, about 2 more minutes.
    4. While pancakes are cooking, microwave maples syrup and blueberries until warm.
    5. Place a serving of pancakes on warm plate.  Top with warm maple syrup and/or warm blueberries and non-fat whipped topping and a small amount of walnut pieces.  Enjoy!!!!!

    Toppings:

     

    ¼ cup per serving of frozen blueberries heated (Use your preference on berries)

    Maple Syrup sweetened with Splenda

    Non-fat whipped topping

    Sprinkling of walnuts

     

    Serving Size and nutritional value:

    Recipe makes approximately 8 pancakes

    Servings: 2

    Nutritional Value per serving:  Approximately 4 pancakes

    Protein:     26 grams

    Carbs:          19.5 grams

    Fat:               1.5 grams

    Calories:    205

  7. Oatmeal Egg-White Pancakes w/Fresh Topping

    Prepared by Lisa Wright, CFT-LCI

    6 egg whites
    1 whole eggs
    1 cup quick oats
    1 Tbsp. cinnamon
    1/2 cup chopped fresh or dried fruit ( strawberries, blueberries, or rasins work well)
    3 packets of Splenda or other sweetener
    Nonstick cooking spray

    Combine all ingredients except cooking spray and fruit in a blender. Spray a medium non-stick skillet with cooking spray and heat to medium-high. When the pan is hot, Pour in half the batter. Cook on one side until the edges look done and batter bubbles in the middle, approximately three minutes. Then flip pancake and cook until no longer runny inside. Cook remaining batter the same way. Eat hot or at room temperature. Store in refrigerator in large resealable plastic bags or plastic wrap.

    Makes one serving (two large pancakes or four small)

    Nutrition per serving:

    • 290 calories
    • 23 g protein
    • 34 g carbohydrate
    • 8 g fat
    • 5 g fiber

     

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Your Personal Best Location
Your Personal Best Training Studio
Doddridge Plaza
3765 S. Alameda, Ste 102
Corpus Christi, TX 78411
(361) 857-5087 info@ypbtrainingstudio.com