Pancakes

Over the last several months Sunday has become pancake day. Although I am aware of the various protein pancake recipes out there I wanted something a little more pancake like, that was healthful and not hugely caloric.

Initially I was simply using a whole wheat pancake mix at the store. Then one day I was reading the ingredients. Pretty simple. Flours and some baking soda.

I set off to create a solid pancake recipe. I have read a lot of different recipes so this is no doubt a combination of knowledge gained reading blogs and experimentation.

When I first started these the initial cakes were edible, but very very dense.

Below is the current edition of the pancakes. These were this mornings idea, and I think the best I have made.

Pancakes (Makes aprox 9)
1 cup oats ground
1/2 cup oat bran ground
1/8 cup quinoa ground
1 tsp baking soda
1 scoop unflavored whey
100g "balkan" style yogurt (Plain, full fat)
2/3 cup applesauce
2 eggs

Nutrition profile for recipe from http://livestrong.com/thedailyplate
Cals: 882, Carbs: 128g (sugar 7g, fibre: 20g), Protein: 53g, Fat: 27g, Sodum: 256mg

Mix it all together and make as you would pancakes. I use whole oats, regular oat bran and quinoa and grind them in a coffee grinder.

Another change has been syrup. I typically have been taking a cup of frozen blueberries or mixed berries and boiling them with a little water, reducing them and having that over the pancakes

Basic fruit reduction
1/4 cup water
1 cup frozen mixed berries
1 tsp lemon juice

Boil water, and add frozen fruit, turn down to medium. Let simmer. Once cooked a little mash the fruit and let simmer and reduce while you make the pancakes. Check often and turn off at desired consistency.