Make Your Pancakes More Healthy and Put on Less Weight
Mike Geary from The truth about Abs gives us this recipe for making pancakes using a pancake mix and mixing it with healthy oats and more:-
I only do pancakes on occasion as they are a nice treat, but at least with this recipe, you have yourself a much healthier version of pancakes that are quite high in fiber and much higher in protein and healthy fats than your typical pancake recipe... but they still taste like pancakes and are delicious in my opinion!
Here's what you can do to make much healthier pancakes:
1. Take only 1/3 of the quantity of pancake mix that the box calls for. So if the box says to use 1 cup of dry pancake mix, just use 1/3 cup instead. This way, you're greatly reducing the amount of refined wheat flour and sugar that are in these mixes by only using 1/3 of the amount recommended.
I know I'm usually pretty strict with ruling out ALL refined wheat flours, but sometimes just reducing the quantity and substituting the remainder with healthier ingredients is the best option for something like this. If you want the healthiest option, start from scratch with your own blend of almond flour, coconut flour, and quinoa flour. Otherwise, the easier method is just to follow this recipe.
2. For the remaining 2/3 of the dry mix, substitute in a mixture of equal parts oat bran, rice bran, and whey protein (preferably grass-fed raw whey protein). You can find oat bran at most grocery stores, and rice bran at most health food stores. Try using a little cinnamon too if you like the taste (cinnamon
boosts the antioxidant content and also stabilizes the blood sugar response).
3. Use whole eggs instead of egg whites and use 1 extra egg than what the recipe calls for to increase the protein and healthy fats content.
If you missed my previous article about whole eggs vs egg whites, you'll see why it is downright foolish to use egg whites instead of whole eggs.
4. After mixing in the milk called for on the box, whisk the mixture in a bowl. Now you're ready to pour the healthier pancakes into the pan. Don't forget to top them with some blueberries or other berries for some extra taste and healthful benefits.
5. The best oil to use in the pan for cooking is virgin coconut oil. I use virgin coconut oil for most of my cooking as it's one of the healthiest options. It's a much more stable oil for cooking so it's not prone to the oxidation and free radical production that typical vegetable oils are prone to.
Again, the trick to this recipe is using only 1/3 of the dry pancake mix (since that's the least healthy part of this recipe) and the other 2/3 of the dry materials are the oat bran, rice bran, and whey protein (healthiest whey is this raw grass-fed whey here) to boost the fiber and protein content of the pancakes.
And do yourself a favor and please do not ruin this meal by dousing it with your typical fake maple syrup, which is usually all high fructose corn syrup! Real maple syrup is better than fake syrup, but beware, as it still packs a LOT of sugar and calories.