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Recipes

January 8, 2012

Picture a crisp February morning.  There's not a cloud in the sky.  Hundreds of women gather at a starting line, their sneakers laced, game faces on, pancakes cooked, frying pans ready.  This is the International Pancake Race, observed every Fat Tuesday in Liberal, Kansas, where local women compete in a battle of culinary prowess and athletic endurance.  Every apron-clad competitor must flip the pancake in her frying pan at the starting line, race to the finish, then flip her pancake again to prove she hasn't lost her breakfast.  First gal to the finish line wins the 'Kiss of Peace'  - a sweet smooch from the hottie ringing the church bells that marked the start of the race.

Pancakes were one of the earliest and widespread foods eaten in prehistoric societies, where carb-rich flours were mixed with protein-rich liquids to make a highly nutritious food product. The recipe below shows how those of us trying to build muscle mass can tweak the recipe to make it higher in protein.


THE SIMPLE VERSION:

  • 1/2 cup of old fashioned oats or your favorite flour. Try: whole-wheat, buckwheat, brown-rice, or almond. For a lower carbs, use 1/4 cup of flour.
  • 2 eggs, 4 egg whites or 1/2 cup liquid egg whites
  • 1/4 cup non-fat greek yogurt or cottage cheese
  • 3/4 tsp baking powder
  • Your favorite sweetener, to taste. Try 6-9 drops of clear stevia or 1 tbsp honey, agave, applesauce, maple syrup or molasses.

DIRECTIONS:
1. Heat skillet to medium heat. Lightly grease if it isn't non-stick.
2. Combine ingredients in blender, food processor or mixing bowl. Mix until blended.
3. Cook pancakes for 2-3 minutes on each side or until golden-brown. Flip when edges are dry.
4. Enjoy with your favorite toppings. Try: sunflower seed butter, applesauce, or non-fat plain kefir mixed with lemon juice and stevia.

FANCYPANTS ADD-INS:
1 scoop whey or rice protein powder.  Dash of cinnamon, sea salt, ginger, clove, allspice, black pepper, nutmeg, and/or cardamom.  1/4 cup chopped almonds or walnuts. 1/2 cup blueberries, raisins or chopped apples. 1/4 cup mashed banana, pumpkin or sweet potato. 1/2 tsp vanilla.  1 tbsp your favorite nut-butter.

NUTRITION:

Calories:  200          Protein:  15g          Carbohydrates:  28g          Fat:  3g          Fiber:  4g

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