Monday Munchies on Tuesday: Healthy Pancakes on the Run

We missed out Monday Munchies yesterday, so check it out on Tuesday for this week only. The Runner Dude has a pretty sweet little recipe for you I found. - Tony

I tried several different recipes using 100% regular whole wheat flour, but they always seem too heavy. I read about 100% unbleached white whole wheat flour and decided to give it a try. Regular 100% whole wheat flour is made from red wheat that has a coarse texture and a slightly bitter taste. 100% white whole wheat flour is made from an albino variety of wheat that has a smoother texture and a sweeter taste, yet still provides the same health benefits as the regular variety of whole wheat flour. The result is a lighter milder tasting pancake. Just like regular whole wheat flour, white whole wheat flour is not bleached and not bromated. Several companies produce 100% white whole wheat flour, but in my area the King Arthur Flour Company is the brand that I find readily available.

Instead of whole eggs, I used only egg whites. Egg Beaters 100% Liquid Egg Whites work well too. Most of the protein is found in the egg whites, flour and the milk (4.5g). The protein powder adds about 3 more grams of protein to each pancake. Total, each pancake packs 7.5 grams of protein. Only 2 tablespoons of honey are used in the recipe. There’s not much difference between table sugar and honey, but I just prefer the taste. Surprisingly no salt is used and you’d never know it. If you miss the salt, just add 1/2 tsp to the batter. The recipe does call for an ample amount of oil, but by using canola, only 3 grams of saturated fat ends up in the whole batch. The rest is polyunsaturated and monounsaturated.

2 c. 100% unbleached white whole wheat flour, sifted
2 tsp. baking powder
4 egg whites (Egg Beaters-100% Liquid Egg Whites work well too!)
2 tbsp. honey
3 tbsp. canola oil
1 1/2 c. skim milk
2 tsp. vanilla or butternut flavoring
1 scoop of vanilla flavored whey protein powder ( I use Pure Protein brand; contains 23g of protein per scoop)

Add the dry ingredients to a large mixing bowl. Combine the liquid ingredients in a separate bowl. Add the liquid mixture to the dry ingredients and stir until combined (it’s okay to have a few lumps). Cook the pancakes on nonstick griddle at 375 degrees. Makes about eight 5-inch pancakes.
Serving size = 2 pancakes: Protein = 15g; Total Fat = 11g; Saturated Fat = 1g; Monounsaturated Fat = 7g; Polyunsaturated Fat = 3; Calories = 222

Tips & Variations:

  • Make a double batch and store the left over pancakes in zippered baggies. Make individual servings by putting 2 pancakes in a baggie. When reheating leftover refrigerated pancakes, remove them from the baggie, place them on a plate and microwave for about 30-35 seconds.
  • Want a heavier pancake? Use regular 100% whole wheat flour.
  • Want to use less oil? Try substituting applesauce for some of the oil or add another egg white in place of some of the oil.
  • Want to cut some of the calories? Use Splenda instead of honey.
  • Like more texture in your pancakes? Add pecans or walnuts to the batter.
  • Like your pancakes sweeter? Add blueberries, strawberries, or bananas to the batter or on of cooked pancakes.
  • Need a little more oomph to entice your kids? Try adding a few semi-sweet chocolate chips to the batter.
  • Miss the salt? Add 1/2 tsp to the batter.
  • Want more protein? Add another scoop of protein powder. That will increase the protein to 15 grams per serving (2 pancakes).

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