I've spent a couple years perfecting this recipie. It seems like a bit of a pain at first, but they are worth the effort. I make up the mix in 30 pancake batches (5x) and it lasts me 3 weeks or so.
A few bros have gone through the effort of making those first couple batches and are hooked now!
PANCAKE MIX (6 Servings)
Whole Wheat Flour ½ Cup
Oats 1 Cup
Vital Wheat Gluten (optional) 1 ½ Tblspn
Non-Fat Powdered Milk ½ Cup
Protein Powder 2 Cups
Baking Powder 2 Tblspn
Ground Cinnamon 2 Tblspn
Salt ½ Tsp
1. Grind oats in a food processor or use an equal weight of oat flour
2. Measure all ingredients into an air tight container, shake or whisk until well combined.
To make a pancake:
Egg Substute or Egg whites ¼ cup
Water or Buttermilk ½ cup +-
Vanilla Extract ½ tsp
Pancake Mix 90 grams (3 oz, ¾ cup)
Nuts (optional) ¼ oz
1. Combine liquid ingredients in a two cup liquid measure. Allow to stand at room temperature for 10-20 minutes.
Optionally you can add a tablespoon of sugar free strawberry/apricot preserves (10 calories) to the mix.
If not using buttermilk I sometimes add a couple tablespoons of nonfat-no sugar added yogurt to the egg mix as well. It gives them a much better texture and taste.
Note: Go for the buttermilk, the fat free variety is only 45 cals per 1/2 cup. It adds some protein and makes the pancakes taste better and have a way better texture.
2. Wipe a 8 to 10” non stick skillet with a very thin coat of safflower or olive oil. Heat pan to medium/medium high heat (I use a setting of 8 out of 12 on my electric stove)
3. Add pancake mix to egg mixture and gently combine. Don't mix it vigorosly or you'll have a dense, flat pancake.
Add more water if necessary to make a medium batter. The thinner the batter the thinner and more dense the pancake will be. I prefer to keep my as thick as possible, the batter just barely pours out of the cup.
4. Fold in nuts (optionally you can use a teaspoon of nut oil or 1 ½ teaspoons of peanut butter added to the liquid ingredients)
5. Immediately pour into hot pan, cook until brown on one side, flip and cook until browned on the second side.
Serve with diabetic “maple syrup” (10 calories per serving), or, my favorite is to ladel a tablespoon of flax oil on top.
Each pancake (with syrup) contains 390 calories, 41 ½ grams of protein, 8 grams of fat, 40 grams of complex carbohydrates and 4 grams of fiber
