Show Day Sweet Potato Pancake

For breakfast the day of my show I had a sweet potato pancake with a tablespoon of peanut butter, a small apple  and 5 hard boiled egg whites.

The recipe for my sweet potato pancake is below

Ingredients:
56 g (2 oz) Baked, mashed sweet potato
46 g (3 Tablespoons) egg whites
15g (1/2 Tablespoon) coconut flour
1/4 tsp baking soda
1 tsp cinnamon
1/2 tsp vanilla extract

Procedure:
Mix all the above ingredients in a blender, mixer or by hand until a batter forms.
Pour on to a heated skillet.

I made 1 large pancake, you could make a couple smaller ones.

Macros for entire recipe
Calories: 97
Fat: 0.6 g
Carbs: 14.2 g
Fiber: 4.1 g
Sugar: 3.9 g
Protein: 6.1

3 ingredient protein pancakes

1 week post figure competition. My trainer ordered a week of rest. I've been going a little crazy. But I've complied. I have however, also allowed myself to indulge in goodies over the past week. Most were ok, but others were no where near as satisfying as I hoped. And yesterday's Pizza Hut lunch is really making me regret it! 

So this morning I wanted to eat something clean. Nothing "bad" even sounds good. But pancakes.. Who doesn't love pancakes on Saturday morning? 

If I can get off track real quick, I hate to reference "bad" or "good" foods. Of course there are foods that should be limited while living a healthy lifestyle. But I am a firm believer in "everything in moderation." I think it's unrealistic to stop all sugars or carbs or fats or anything for the rest of your life. So unless you have a legitimate reason to remove a food group or allergen, I recommend limiting but not removing completely. 

So.. Back to breakfast. 

I always have egg whites, they're a quick easy, healthy protein.  I of course also have protein powder. I had some baked sweet potato too. And there you have it. Easy peasy gluten free protein pancakes. 

The worst part of making pancakes is the waiting!! So I'm not going to lie. A few got eaten during the cooking process. 

So what's the process? 

First in a blender, food processor or magic bullet (or mix by hand if you want) 

Mix 

2 servings egg whites (92g)

About 6oz sweet potato (150g) 

1 scoop of protein. I used core fit cinnamon bun. 

You can get it at www.livecorefit.com discount code: Jennibean 

Blend that all together until a smooth batter forms. If it's a little thick you can add a table spoon or 2 of almond milk (or your choice of milk) 

The batter is very moist and very delicate. So don't rush the cooking process. 

Pour a little batter on to a heated skillet or griddle.

Wait to flip until the bubbles form and stay hollow. 

Once you flip it, the pancake will puff up a bit. Leave it until it collapses flat. Then it should be cooked through. 

Repeat and stack them up! 

The macros for the entire recipe are

Calories: 284

Fat: 3g

Carbs: 30g

Fiber: 3.8g

Sugar: 10.6g

Protein: 34g

You can divide as you see fit or eat the whole stack yourself. 

I wanted to add some more fats to my breakfast so I drizzled a couple tablespoons of almond butter on mine. Don't forget to include your choice of topping in your food log. 

Orange cream protein pancakes

You never realize how much you love to eat something until you're told you can have it. But let's get real.. I've always loved my carbs. So while I do okay on Keto. I love my Sunday carb up. I was planning out my day and I was determined to make some protein pancakes. I searched tons of recipes and settled on one from proteinpow.com  As usual I adapted the recipe a bit. She almost always measures protein in cups and I prefer to measure in scoops so I think it leads to slight variances but I haven't had any failures yet. I would call these a success too! 

So here's the base recipe from proteinpow.com 

Ingredients

3/4 cup oats

1/4 cup egg whites 

1 scoop whey (I used orange creamsicle) 

1 scoop vanilla pea protein 

1 cup almond milk 

 

I added:

1 tablespoon coconut flour 

I found the original recipe was a bit funny for my taste. The few pancakes I made before adding the coconut flour were fine, just a bit thin. 

The directions are simple.. Throw all the ingredients in to a blender, blend until smooth, cook on a hot skillet. I spray a little olive oil spray between every other pancake or so and use a non stick skillet. 

I topped mine off with Waldon farms calorie free pancake syrup. They were sooooo moist and delicious though and probably could be eaten solo.

Macros for the entire recipe (easily could split and serve 2 .. If you're the sharing type) 

Calories: 543

Fat: 12g

Carbs: 61g

Fiber: 11g

Sugar: 5g

Protein: 51g