Every Shabbat (Saturday) I like to eat pancakes and I usually make enough for the week (including two on Shabbat). Each Pancake packs 20-25g of protein and clocks around 250 calories of energy!
I am a member of www.fitera.com an amazing program for getting in the best shape of your life! And my personal coach Pam has been helping me to learn food combining, so I am sharing what I've learned. If you want help with your food combining and weight loss check out www.fitera.com!
One of the best ways to ensure 1. Weight loss and 2. resetting your brains set point is restructuring your eating habits to include protein in every meal. Sounds easy but not so. Just think if you grab a couple cookies as a snack, is there protein? No. Or you grab a banana or Orange, is there protein? No. Which means that you need to supplement your snack, every snack--or in-between meals as we call them. So one of the best ways to do this is to make your own meals and snacks. Believe it or not you can make delicious high protein brownies, breads, cakes, cookies, soups, salads, and of course main meals.
How do I do it? A lot of trial and error and staple protein foods such as: Tofu, Eggs, Greek Yogurt, Plant based Protein Powders (Vega and Garden of Life), nuts and seeds. If you have these things on hand at all times it is easy to add protein to every meal. For example, if you eat a fruit grab a yogurt. If you're vegan grab a non dairy yogurt. For breakfast, put protein powder in your cereal, oatmeal etc. or Pancakes. For lunch, peanut butter and Jelly rocks with protein, but then you can always have nice salad with a side piece of chicken, or add it in. For dinner I eat a lot of seared sushi grade Tuna and salad. When you make a salad always take a handful of ground nuts and seeds and sprinkle them over the top. If you love chips like me make sure you are dipping them in a high protein side like Hummus or a low fat tuna/fish dip. And if you are making a dessert always throw in a scoop of protein powder along with an egg and a few nuts. This makes it a high protein dessert and I promise you unless you eat the whole cake in one sitting, you can eat a piece or two every day and you will lose weight! So, now that I think you have the jist of adding protein powder to your meals, how do we make high protein pancakes?
First, I make my own gluten free flour. That way I control any of the "extra sugars" and stuff they throw in mixes. First, I grind my own oatmeal to get flour (this holds true for all flours). You can use your Vitamix, High speed blender or coffee grinder.
Pre-Mix Flour and Store in sealed container:
1-2 Cups of Oatmeal Flour
1-2 C of Spelt, Lentil, or Chickpea Flour (optional, if you just have oatmeal that works)
1-2 Scoops of Protein powder
1/4-1/2 C of Coconut flour
1/4-1/2 tsp of baking soda
pinch of salt
I mix all that together as my flour base and store it for when I need it. Be flexible and creative. Sometimes I just grind Oatmeal and then add other ingredients later. Different flours have different textures too. I like the texture of Oatmeal flour. Lentil and Chickpea flour is more gritty so if I am going to make something with it I always cut it with an oatmeal or spelt flour. Coconut or Almond flour is very fine which gives it another texture which I really don't care for. So I usually add those flours to an oatmeal base to give it a more smooth and hearty texture.
ADD When Making Batter:
1/4-1/2 C of Super Seed Mixture (Combo of Hemp seeds, chia seed, sunflower seeds, pumpkin seeds ground together) Stored in Freezer
1/4-1/2 C of Flax Seed ground (Stored in fridge or freezer)
Products that need refrigeration such as our flax or see mixture I add when creating the batter. I make a batch of the seed mixture and keep it in the fridge. The I can conveniently throw it into smoothies, batters, or salads!
1-2 C of flour mixture
1/4 C of Seed Mixture
1/4 C of Flax Mixture
1-2 Eggs (Substitute with Pysillium Husk or other binders if you do not use eggs)
1/C of non-dairy milk choice (Rice, Soy, Almond, etc.)
If batter is too thick, add water until you get a nice pancake consistency. Not too runny, thin to moderately thick.
(feel free to add anything else you want from bananas, raising, chocolate chips, walunts, etc.)
Then just put on the griddle and cook a few minutes on each side. I use coconut oil to cook them in. And because these are thicker and more hearty I cover mine while cooking for the first few minutes to ensure the inside gets cooked. Then I flip over.
Add your favorite toppings! Mine is 100% pure Maple Syrup or 100% Fruit Jam!
Enjoy! Make sure to like, share, and comment!