Here's my take on the ole bodybuilder pancake recipe. This recipe has been around for years, and I actually used to make it back in college (5 years ago), but I just recently rediscovered it when reading Tom Venuto's book.
Ingredients
- 1/2 banana
- 1/4 cup oatmeal
- 1 whole egg
- 2 egg whites
- 2 oz applesauce
- 1 tbsp almond butter (optional)
- cinnamon (optional)
Procedure
- Mix all ingredients in mixing bowl until you have a pancake batter like consistency.
- Pan fry it like pancakes. Best makes 3 smallish pancakes.
Nutritional Info
With the almond butter...
| protein | carbs | fat | calories | |
| totals | 44.5 | 47.8 | 16.4 | 508 |
| banana | 0.9 | 19.5 | 0.3 | 76 |
| oatmeal | 2.5 | 14 | 1.5 | 75 |
| whole egg | 6.3 | 0.4 | 5.0 | 74 |
| egg whites | 7.2 | 0.5 | 0.1 | 34 |
| applesauce | 0.1 | 6.4 | 0.0 | 24 |
| protein powder | 24.0 | 4.0 | 1.5 | 130 |
| almond butter | 3.5 | 3.0 | 8.0 | 95 |
Without the almond butter...
| protein | carbs | fat | calories | |
| totals | 41.0 | 44.8 | 8.4 | 413 |
Notes
I like to use frozen bananas that I then thaw in the microwave. That way they are very mushy and mix easily.
The oatmeal shouldn't be "instant" oatmeal. In fact, you should never eat that stuff. Regular or "quick" is ok.
The applesauce should of course be all natural without any sugar added. The reason for the applesauce in this recipe is to make the pancakes more moist.
1 comment:
I make these slightly differently now, and I think they taste a lot better...
25 g old fashioned oatmeal
1 scoop (28 g) vanilla whey
2 tbsp unsweetened apple sauce
1 whole egg
1/4 to 1/3 cup egg whites
1/2 banana
2 packets of Splenda
decent amount of cinnamon
1/2 apple chopped
Put everything, except for the chopped apple, in a mixing bowl. Then take an immersion blender to it until it's smooth. I guess putting it in a regular blender will work too.
Once it's blended smooth, add the chopped apple and fry them up like regular pancakes.
Blending the ingredients really makes a difference, I think. As does the chopped apple.
Post a Comment