[islander]

Here my moms pancake recipe i make that arnt to bad for ya. Makes a big batch of mix. Keep in fridge and use when needed.


Buckwheat Pancake Mix

Total of 12 cups flour: include at least 2 cups buckwheat flour, 1 cup of
corn meal, 1 cup of whey protein and/or soy protein, and the rest regular
flour, ground oatmeal, wheat germ, wheat bran, ground flax,
6 Tb baking powder
3 Tb sugar
Optional: (but good) 3 cups of dry buttermilk powder and 4 tsp baking soda

Directions for mixing:
2 cups dry mix
1 egg
1 cup milk or water
2 Tb oil

½ recipe:
6 cups mixed flours and protein powder
3 T baking powder
1 ½ T sugar
1 ½ c buttermilk powder plus 2 t baking soda


Really good served with yogurt and banana (maple syrup if your bad)

[Thomas_Rivera]

How many carbs does this have per a serving? On really restrictive low carb diets the closest thing I get to pancake is an elaborated crepe with low carb maple syrup.

[Moro]

Thats just teasing me lol sounds yum though

[islander]

I never worked out the nutrtional value for my recipe buts here a similar one that sounds good too with the values figured out.

Buckwheat Blueberry Pancakes
Makes 4 blueberry pancakes.

Ingredients:
1/3 cup buckwheat flour (do not use the stuff in a box, buy fresh organic milled flour or make your own from fresh groats)
1 cup fresh or defrosted blueberries
4 egg whites
2 tbsp flax seed meal

Directions:
Mix all ingredients together, let sit 5 minutes.

Divide into four pancakes on a griddle or in a cast iron skillet with PAM or oil (adds fat) and cook each side for 1 1/2 to 2 1/2 minutes until done.

Nutrition Facts (1P/1C/1F)
Serving Size 85 g (1 pancake)
Amount Per Serving
Calories: 101
Calories from Fat: 23
Total Fat: 2.5g
Cholesterol: 0mg
Sodium: 58mg
Total Carbohydrates: 14.6g
Dietary Fiber: 3.5g
Sugars: 4.2g
Protein: 6.3

[chrispghmuscle]

mmm Yummmolicious.. I'll bring the coffee..

[islander]

lol people love camping with me cuase one of the morning I always make a big batch of blueberry pancakes loaded with fresh sliced stawberrys, bananas, topped with plain yogurt and maple syrup hmmm. but someone else gets to make me coffee that moring lol

[chrispghmuscle]

Ok, so whats your bf going to say if we show up and have coffee ready in the morning.. LOL

[islander]

lol hes used to it, ive had little boys lined up at my counter since i was 10 ask my mom. my brother is the same was except he has the girls lined up.

[chrispghmuscle]

Cute answer

[purkie]

got this from a magazine though haven't tried it yet looks awsome though

6 egg whites
1 yolk
1/2 cup raw quick oats
1 tbl spoon ground linseed
cinnamon
1 scoop protein powder (optional)


Chuck it in a bowl mix it up, apparantly makes 3 serves but that looks like one meal to me.

[mikeh40+]

Originally Posted by islander

blueberry pancakes loaded with fresh sliced stawberrys, bananas, topped with plain yogurt and maple syrup hmmm.

That sounds awesome,, yummmmie ,, i may have to just quit my cutting diet so i can make those pancake`s...

[mikeh40+]

got me looking up pancake recipes now,, i love pancakes here is one with a good break down on the macro`s

This will make 32 4" pancakes
8 cups of Oats
8 scoops of vanilla protein powder
4 packs of Splenda
2 tsp. cinnamon
Egg Beaters (enough to equal 8 eggs)
1 cup of applesauce (natural without added sugar)
1 tbs. vanilla
2 tbs. almond extract
3 cups of water (you may need up to 5 cups but mix in 3 to start)


Combine dry ingredients first, then add in wet ingredients and mix well. Let the mixture sit for about 10 minutes and then see if it needs more than the 3 cups of water or not. I like mine chewey but if you want yours more like regular pancakes you can use the blender to crush up the oats. Heat up a non-stick skillet and pour 1/4 cup of the mixture (I use a big soup ladle) into the pan on med. heat and cover, then take off the cover and flip the pancakes. Usually I cook them for a minute on each side, covering them helps them cook faster.

I use Prolab PureWhey Vanilla and the breakdown for each pancake is about:

105 cal
3 g fat
18 g carbs
15 g protein

* Variations:

You can skip the applesauce to lower the carbs, just add a little more water.

You can cut back on the oats and use more eggs if you want less carbs and more protein.

You can add more fat and protein by adding in some sliced almonds or other nuts.

You can double the protein powder too, you'll just need to use a little more water.

You can use more eggs, just reduce the water a bit.