Cardiologist Makes High Fiber High Protein Pancakes

High Fiber High Protein Pancakes - South Denver Cardiology

Ultimate Pancakes

Richard Collins, MD, The Cooking Cardiologist®

Traditional pancake recipes are mostly carbohydrates, wheat and sugar…lacking protein, fiber and taste. These high fiber, high protein pancakes are rich in fiber, protein, and flavor. These pancakes have a nutty taste, are gluten free, milk free and egg yolk free.  The added blueberries increase the healthy benefits creating functional pancakes. Since these are gluten free, the pancake has a tendency to be denser. However, the whipped egg whites add not only to the protein, but create a fluffier pancake.

Ingredients

1 cup “Cup 4 Cup Wholesome Flour Blend”

1 cup old fashion oats

1 t baking powder

¼ t salt

2 T chia seeds

1 T ground flax

2 T maple syrup or honey

1 t vanilla extract

2 T melted butter

2 cups So Delicious Almond Milk

4 egg whites, whipped until stiff peaks are formed

1 cup blueberries

2 T canola oil for the non-stick griddle

Extra maple syrup for topping

In a moderate sized bowl, stir the flour, oats, baking soda, salt, chia seeds, and flax until well mixed. In a separate bowl, combine the wet ingredients…syrup, vanilla, butter, almond milk. Stir until just combined.

Add the wet ingredients into the dry ingredients. Don’t panic, the batter will thicken. Let rest for 5 – 10 minutes to allow the chia to gel slightly and the oats to get a little soft. Add the whipped egg whites and fold into the dry ingredients.

Coat a non-stick griddle with the canola oil. Pour batter by ¼ cups onto the griddle.

Cook for about 3-5 minutes before flipping, adding the blueberries on the top, pushing the blueberries into the uncooked top of the batter. Before flipping, the edges should look set, bubbles should begin to form on the surface and the spatula should easily slide under the bottom of the pancake to flip. Flip and cook an additional 2-3 minutes until golden brown. Remove and stack aside, keeping covered and warm.

Serve topped with extra maple syrup or fresh berries.

 

Serves six. Makes twelve pancakes. Serving size: 2 pancakes.

Nutrition Info:  Calories: 320, Total Fat: 15 g, Saturated Fat: 3 g, Trans Fat: 0 g, Cholesterol: 10 mg, Sodium: 300 mg, Carbohydrate: 41 g, Fiber: 7 g, Protein: 8 g

Option for reducing fat: Use non stick spray instead of canola oil.

Diabetic Exchanges: 2 Starch, 3 Fat