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Oats Pancake

Oats Pancake

Oats Pancake:

A quick and easy breakfast recipe that uses oats as its base. The oats help regulate blood sugar, and the ingredients— bananas, almond milk, maple syrup, vanilla extract, ground cinnamon—help bring out the flavor.

 

These oatmeal pancakes are perfect for breakfast on-the-go or a healthy snack to tide you over until lunchtime! You can also use this dish as a dessert and top it with fresh berries.

 

Hate is defined as an intense emotional response to something someone dislikes or hates. This recipe is full of some of the most commonly hated ingredients in the nutrition world, but it’s also some of the most healthy and nutritious ingredients. These pancakes are packed with antioxidants that combat the oxidative stress that promotes cellular aging. They’re also packed with plant-based iron that gives you energy, keeps your immune system functioning properly, and keeps your brain young.

Oats Pancake

This dish equally satisfies both sweet and savory diets because it contains both real maple syrup and real butter (which contain saturated fat). If you tend to forget about butter in your diet, though, I suggest subbing out part or all of it for organic grass-fed organic butter.

 

Use this recipe as a base to create your own pancakes using your favorite vegetables! For instance, you can add fresh fruit to the batter or try grilling kabocha squash instead of apples. The possibilities are endless!

 

(Originally posted November 3, 2014)

 

1 1/2 cup oats (I use gluten-free)

1/2 tsp baking powder

1 tsp cinnamon powder

3 tbsp almond butter (or other nut butter)

1 banana, mashed (set aside 1 tbsp pulp)*

1/4 cup maple syrup or honey (or other natural sweetener) 1. In a small bowl, mix dry ingredients together. 2. In a large bowl, mash banana with a fork. 3. In a separate large bowl, mix dry ingredients. 4. Add banana and almond butter to the dry mixture and mix together until smooth and creamy (add more sweetener if it’s too dry). 5. Heat a skillet and scoop out approximately 1/3 cup (250mL) of pancake mixture onto skillet; place 2-3 small strawberries on top for decoration (seeds optional). 6. Flip pancake over when outside edges begin to brown; cook for another 2-3 minutes or until inside edges turn golden brown. 7. Repeat steps 5 and 6 until finished.

Oats Pancake

*The 1/4 cup of pulp can be used as a topping for berries or other fruit. Add the pulp to the pancakes before cooking or as a side dish with any breakfast or dessert option.

 

Approximate nutrition information:

Serving size: 1 pancake (approx. 2.5 cakes)

Calories: 190, Fat: 6 g per serving, Saturated fat: 2 g per serving, Carbohydrates: 31 g per serving, Sodium: 35 mg per serving, Fiber: 2 g per serving, Sugar: 9 g per serving , Protein: 3 g per serving.

Serves 4

This recipe is a great example of why the staple ingredients in this meal are almonds and apples. The almonds contain protein and fiber that helps you feel full for longer periods of time. The apples also contain fiber and potassium which you need to feel energized all day long! This dish is also a very easy one-pot meal which can make it a good choice for families with little ones.

 

Nutritional info (per serving): 515 calories, 31 grams of protein, 22 grams of fat, 8 grams of carbohydrate, 13 grams of fiber, 1435 milligrams potassium

Approximate nutrition information:

Servin g size: 1 chicken breast (approx. 2-3 pieces)

Calories: 300, Fat 12 g per serving , Saturated fat 2g per serving , Carbohydrates 0 g per serving , Sodium 370 mg per serving , Fiber 0 g per serving , Sugar 0 g per serving , Protein 36g per serving .

Serves 4

Oats Pancake

This is one of my favorite dishes to make when I’m feeling lazy. It’s a simple, quick snack that you can throw together before work or school and it’s so delicious. It’s great as a side dish with some salad greens and some low-fat plain yogurt for those of you who like to keep it light. Alternatively, if you’re trying to gain weight and eat more calories than usual, this is a delicious main dish that will give you enough energy for any active lifestyle including sports and hiking.

 

Nutritional info (per serving): 280 calories, 36 grams of protein, 4 grams of fat, 16 grams of carbohydrate, 4 grams of fiber , 950 milligrams potassium.

Approximate nutrition information:

Serving size: 1 piece (~2 oz)

Calories: 284, Fat 8 g per serving , Saturated fat 2g per serving , Carbohydrates 22 g per serving , Sodium 647 mg per serving , Fiber 1 g per serving, Sugar 7 g per serving , Protein 28 g per serving .

This is one of my favorite recipes! Meals like this are great for busy times because you can make them at home or on the go. I usually make it on the go when I need to get to class or work on time. When I’m making it at home, I sauté the tofu and broccoli in olive oil and then mix it with the eggs and wrap them up. It’s just as easy as heating it up in a microwave!

Oats Pancake

Nutritional info (per serving): 591 calories, 24 grams of protein, 25 grams of fat , Carbohydrates 83 g per serving , Sodium 856 mg per serving , Fiber 7 g per serving , Sugar 3 g per serving , Protein 44 g per serving .

The above recipes are also great base recipes. It’s up to you to modify them using vegetables and fruits that you like.

Another great example is the breakfast burrito:

nutritional info (per serving): 467 calories , 15 grams of protein, 16 grams of fiber , 43 milligrams potassium , 10 grams of sugar .

Approximate nutrition information:

Servin g size: 1 large scrambled egg (approx. 1/2 cup)

Calories: 85, Fat 3 g per serving, Saturated fat 1 g per serving, Carbohydrates 2 g per serving, Sodium 271 mg per serving, Fiber 1g per serving , Sugar 0 g per serving , Protein 6 g per serving.

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