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Hi.

We write about fitness, nutrition and throw in a recipe or two. Hope you enjoy!

Protein Banana Pancakes

Protein Banana Pancakes

P  A  N  C  A  K  E  S

We're always doing the most with our fruit and veggie intake, even when it's cheat day. Our cheat days are usually the day before a heavy leg day workout, so we'll eat higher carb and have fun trying out new recipes or experimenting with new foods on the market.

We've tried pancake/waffle/bread mixes before, even relying on an Easy Plantain recipe for a few years ago. We thought these turned out great and had to share! 

How Ubuntu Fitness makes breakfasts better:

  • Add protein powder. Breakfast tends to be a macro-poor meal. Pancakes, waffles, muffins, bagels, cereal etc are mostly carb, usually providing only 1-2g of protein per serving. Add a scoop of protein to help feel fuller longer and to increase your overall protein intake for the day.

  • Blend in veggies.  You might be surprised how well some veggies complement baked foods. Spinach, cauliflower, yellow summer squash or beets are easy go-tos. Leafy greens in a strawberry shortcake? Yes! It's a good way to boost your day's veggie intake!

  • Minimize variety. Without really planning on it, and mainly to simplify cooking, we choose one or two things to make. Adding variety means lots of tasty food around, which could lead to overeating. Austin's written about "boring" diets as a weight loss method before. During the week we have the same food for breakfast everyday so we don't eat anything outside of our plan, but for cheat days we'll mix it up.

We used Gluten Free Mama's Pancake and Waffle Mix (this isn't an ad, we just liked it!). Several caveats: this mix is calorically dense, which is why we only had it on cheat day. This product isn't something we'd recommend someone eat on a regular basis, unless they're trying to gain weight. Also, this product is made from a mix of refined grains so while this is delicious, it's only a once in a while type treat! Alright, let's get on to the recipe.

Ingredients:

  • Pancake mix, 2 cups - we used Gluten Free Mama 
  • Protein powder, 2 scoops (21g protein per scoop)
  • Eggs, 3
  • Bananas, 2
  • Almond milk, 1.5 cups

Recipe makes 18 pancakes 3.5 inch diameter

  1. Blend all ingredients together to make a smooth batter.
  2. Scoop 1/2 cup of batter on to pan on low heat. When bubbles start to form, flip and cook til both sides have browned to your liking.

Nutrition Info 1 pancake: 78.5 calories, 12g carb, 1.4g fat, 4.02g protein, 0.8g fiber, 98.5mg sodium, 88.4mg potassium

 

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