You know what wakes me up at 4:30AM in the morning? Definitely not my Insanity workout.
You know what makes me go to sleep early?
Definitely not my Insanity workout at 4:30 in the morning.
This slightly embarrasses me, but I’ve been having the same breakfast for almost a year now. The only time I did not have this every week was when I was on vacation in the Southeast Pacific. It is mostly the reason I wake up early and recently, its revamped version also makes it the reason why I go to bed early. I know, I am weird.
One year ago, I bought some cheap protein powder at Costco. I didn’t like to drink it so I found other ways to consume it. At first, I just mixed it in my fruit salad and yogurt concoctions. Then, I discovered I could bake a no-fat, no-flour protein-filled chocolate cake.
The next thing you know, I have a morning recipe I know by heart: 1 scoop of protein powder, 1/2 mashed banana, 1/4 cup egg whites, 1 tbsp flax seeds, 1/4 cup almond milk, 1/2 tsp baking powder, 1/2 tsp cinnamon powder and 1/4 cup oat bran. This is recipe version #1. Actually, let’s say version 1.05 if you count the five times I’ve made the rubber version, cement version, dough-is-falling-apart version, etc. I topped this with natural peanut butter and E.D. Smith jam. This whole meal can go as high as 500 kcals if I go crazy on the Peanut Butter. I love peanut butter. It’s probably why I gained about 8 pounds within one year!!
A month ago, I discovered a low-calorie version of this pancake. The latest version of my pancake is as follows:
- 1 scoop protein powder
- 2 tbsp coconut flour (higher fiber content than oat bran)
- 1/2 tbsp flax seed (optional)
- 1/2 tsp cinnamon powder
- 1/2 tsp baking powder
- 3 tbsp applesauce (lower carbs and calorie than the banana)
- 1/3 cup egg whites
- 2 tbsp almond milk
1) Protein powder – the protein powder makes a huge difference. For a long time, I’ve used the cheap powder at Costco – a brand called Leanfit – and it works fine. Some protein powder don’t work as good. They don’t hold as well together. Sometimes, they won’t rise. And other times, they just taste like crap. The BEST protein powder I’ve used so far which I am currently using is ON 100% Whey Gold Standard Double Chocolate. I don’t know why I always order chocolate because I don’t even drink it and the chocolate flavour is not as strong on bake goods unless you put cocoa in it.
2) Egg whites vs. whole egg – I used egg whites because they are lower in fat and calories. You can replace it with one egg and the result will be richer and fluffier.
3) Banana, pumpkin, applesauce, etc. – Lately, I’ve been using applesauce as it is lower in calories. But for a long time, I have been using bananas. I buy them in bundles every week and let them sit in my rice bin until they are overripe. Plantains are the best type of bananas to use in these pancakes.
4) Cocoa, carob chips, chocolate chips – these are optional. Sometimes, if I am feeling it, I will add a tablespoon of cocoa powder into my mixture. I also like carob chips on my pancake than the regular chocolate chips.
5) Flax seeds, chia seeds – Does not really affect the taste, but I add these just to make it healthier.
6) Toppings – You can put anything you want. Peanut butter, jam, honey, laughing cow cheese, etc. I am currently putting PB2 on my pancakes. PB2 is powdered peanut butter. I know! It grossed me out too when I first heard about it. But I am open minded so I tried it and now I like it better than the regular peanut butter!
I apologize for the photos. It was 5:30AM and I wasn’t really in a creative mood. I was famished so I just used my point and shoot.
If you want more appetizing photos, please see links below.
Sensual Appeal Blog - this is where I discovered using coconut flour in my pancakes.
Fitshop – I live in Canada and this is the only place I can buy a more affordable PB2. Free shipping if order is $69 or >.
4 Whey Wonders – an article on how to bake with whey protein powder