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I'm Natalie Hodson, here today in the bodybuilding.com
kitchen showing you how to make a recipe that I make a lot of
mornings, and it's my Blueberry Protein Pancake.
This is a really good recipe.
If you're getting tired of the same old egg whites and oats.
This uses the exact same ingredients.
It just mixes them into a different way.
I know there's a lot of protein pancake recipes out there, but I
like this one because it uses all whole foods and it tastes
really good.
These are all the ingredients that we're gonna use for today's
recipe.
We're gonna use 6 egg whites,
and 1/2 cup of old fashion oats.
I like the old fashion oats better than the instant oats
just because they're a little bit less processed.
The instant oats have actually been cooked and dehydrated to
make them cook faster, and these haven't.
They've just been rolled.
We have 1/4 cup of blueberries.
You can use fresh or frozen or you can substitute it for
raspberries or strawberries.
We have 1/2 cup of unsweetened vanilla almond milk.
And just make sure that when you get the almond milk, you're
getting the unsweetened vanilla kind.
I like the Almond Breeze brand.
It's 40 calories, has no sugar in it.
Also, if you wanted, you could substitute milk,
but I prefer the almond milk.
And then we have 1 teaspoon of baking powder.
This is just to help the pancakes rise a little bit.
Two packets of Truvia.
This is to make them a little bit sweeter.
I have 1/2 cup of unsweetened applesauce
and just a dash of cinnamon.
And those two items we're gonna save 'til the end and use it as
a topping on top of the pancakes.
So for today's recipe, I'm actually gonna use a blender to
mix everything together.
And I'm gonna start with my liquid ingredients.
Gonna pour in my almond milk,
and then I'm going to do my egg whites.
And I'm just gonna crack these right into the blender.
Now some people just throw their yolks away into the trash can.
I actually like to put mine in the garbage disposal, and I
found that out the hard way.
I used to just throw my yolks into the trash can, and one day
I came home and my house smelled really bad and I couldn't figure
out why.
And it's because I left the yolks in the trash can for too
long, and so now what I do is I'll just put them right into
the garbage disposal.
Some people like to feed the egg yolks to their dog, and I guess
that helps with their coat and makes it a little bit shinier.
And this is a really good breakfast recipe if you have
kids.
I have a 2 year-old and he loves this recipe.
We eat it a couple times a week.
And it's a really good way to incorporate some whole grains
into their diet, and the blueberries has some really good
antioxidants.
Another thing you can do is you can make these in bulk on the
weekend, and then freeze them.
I think they taste a little bit better fresh but you definitely
can freeze them.
And when I do that I just put them in a Ziploc bag and then
when I wanna eat them, I stick them in the microwave
for about a minute.
Alright.
So we have 6 egg whites.
Then I'm just gonna add my oats.
And I'm gonna save the blueberries until we're actually
in the griddle.
I'm gonna add my baking powder.
I'm just gonna do a dash of salt.
It's probably about 1/8 of a teaspoon
if you were to measure it.
And then two packets of Truvia.
If you want to eat the pancakes without any applesauce on top,
you could add a third pack of Truvia.
It would make your pancakes sweet so you wouldn't need to
add the applesauce on top.
And then I'm just gonna blend this really fast.
Alright.
I'm quickly gonna turn my skillet on to about medium-high
heat.
Then I'm just gonna spray it with a little bit of non-stick
cooking spray.
And then I'm just gonna take my batter and--this recipe makes
two pancakes.
Two pancakes is one serving so usually just kinda eyeball it.
And put about half of the batter in the skillet, and then I'm
gonna take half of my blueberries and just drop them
in the top.
You can blend these, the blueberries, in too if you want.
I've done that before, but I think it tastes a little better
this way.
Makes them a little bit juicier.
So we're just gonna let this cook.
Usually you can tell they're ready to flip when there's
bubbles in the center of the pancake.
So I went ahead and flipped the pancake.
We've been cooking it about 1 to 2 minutes on each side.
And sometimes the first pancake doesn't flip quite as well as
the second pancake, and it's because sometimes in the blender
the egg whites tend to kinda stay at the top and the oats
fall to the bottom, but this one turned out pretty good.
So I'm just gonna take the pancake and put it on my plate.
I'll flip it I guess. That side's not quite as pretty.
And then I'm gonna go ahead and put my second pancake in.
I'm just gonna blend it for just a second to get everything
shaken up.
Gonna spray my pan with the spray.
Then I'm just gonna pour the rest of my batter in.
Make sure to get all those oats out.
And I'm gonna add the rest of my blueberries.
And we're just gonna let it cook about 1 to 2 minutes per side.
You know it's ready to flip once the edges look like they're
cooked all the way through and there's bubbles starting to form
in the center of the pancake.
Alright.
So we are done cooking our second pancake.
I'm gonna go ahead and put it on the plate.
Oops.
As you can see, this is a lot of food.
This is another reason I like this recipe is 'cause it's
really great way to start the day with a nice hearty meal.
And then--the pancakes are really sweet on their own I
think, and so a lot of times I'll actually eat these even
without any applesauce on top.
You can use sugar free syrup if you want, but I prefer to stay
away from that just because it has a lot of preservatives in
it.
So sometimes if I want a little extra something on top, I'll use
some unsweetened applesauce.
Just make sure you get the applesauce that says no sugar
added or unsweetened or if you read the ingredient list, the
only ingredients are apples, water, and maybe ascorbic acid
which helps keep the coloring.
So I'm just gonna go with this half of a cup of applesauce.
I'm just gonna pour it on top.
Sometimes I like to put a little bit underneath.
And then I like cinnamon so I'm gonna put a dash of cinnamon on
top.
You don't have to do that if you don't like cinnamon.
Sprinkle a little cinnamon on top and there you go.
You have a really good breakfast.
One serving is 2 pancakes, and each serving has 6 egg whites,
and 1/2 a cup of oats, some blueberries,
and some almond milk.
So to get this Blueberry Protein Pancake recipe, you can check
out the link on the page below, and continue to go to
bodybuilding.com to find all of my other recipes as well as
nutritional information, workout programs, and motivation.