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Mom was Right: A Healthy Breakfast Edition with Protein Pancakes

Feb 11, 2015

Mom was Right: A Healthy Breakfast Edition with Protein Pancakes

Do you remember hearing your mom lecturing at you as you ran out the door, late for the school bus (again) that you need to wake up earlier to eat your breakfast? Well guess what she was right, again! (If you have read my other blog posts you will sense an underlying theme here… and I hope my own mother is reading this wink emoticon

Breakfast is one of the most important meals of the day and there are sooooo many people who don’t eat anything until late morning or even lunch! *Gasp* This really does set you up for failure from the lack of nutrients in your body and your blood sugar levels are going to be all sorts of out of whack, spiking and plummeting and such. This puts an incredible strain on your body and it is forced to pump insulin into itself to try and regulate what little blood sugar there is. According to the Mayo Clinic [1] when the cells are resistant to the insulin, the pancreas begins to secrete more insulin in an effort to move sugar from the blood stream into the cells so it can be used. As the insulin resistance grows, the pancreas is no longer able to keep up with the demand and the blood sugar rises, which is the beginning of type-2 diabetes.
The great thing about breakfast is that it can be delicious if you plan ahead for it. A recent recipe that I found and modified for my own tastes (and you can feel free to adjust to it what you prefer) is a protein pancake. It might sound like a little funky, but lets be real, who doesn’t like pancakes?!?!

Recipe as follows: Protein Pancakes
Servings: 4
2 cup oats or other grains (Now the kind of oats you are going to use has the biggest influence on taste, so use some that you know you like. For example I tried steal cut oats…not doing that again!)
4 eggs
10 egg whites
4 scoops protein powder
2 banana, sliced
2 cup blueberries (I love using Mixed Berries from Trader Joes
4 tbsp peanut butter
1 dash cinnamon (to taste)
4 tbsp coconut oil

1. Cook the oats as directed.
2. Add the eggs and egg whites and beat until blended.
3. Toss in protein
(At this point I like to the add eggs, peanut butter, protein powder, and oats to a blender to mix it well).
4. Add sliced banana, berries, and stir. (Don’t blend these just stir them in)
5. Shake some cinnamon over the mixture (I like to add mine at the end on each individual pancake).
6. Place a pan on medium too high heat and add coconut oil.
7. Spoon in the mixture a little at a time.
8. Flip when lightly brown on the one side.

Drizzle a little honey or maple syrup on the finished product and you are set! I like to make 4 servings of protein pancakes at a time and stash them in the fridge for the week, but you can adjust the recipe for number of servings as needed. They heat up really well in the microwave, if I don’t have time to make eggs in the morning.
So this is your Healthy Breakfast on the Go Protein Pancakes recipe. Fool around with it and add something that you will know that you will like, because not eating breakfast is worse than adding a little too much maple syrup to it.

[1] Mayo Clinic: Is Hyperinsulinemia a Form of Diabetes?; Maria Collazo-Clavell, MD


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