It’s all about the Pancakes today PumpUp family. Take away the butter, go easy on the syrup, follow these delicious pancake recipes and you’ll have yourself a healthy hearty breakfast of delicious pancakes!

 Pancakes are so filled with so much yummy, fluffy, goodness; it’s crazy not to love this breakfast food. Unfortunately just 2 pancakes stacked with butter and syrup can clock in at 520 calories… YIKES! So we need a solution for this dilemma stat. Cue the healthy pancakes that we can eat with no regrets!

BLUEBERRY PIE PANCAKES

Ingredients:

  • ½ cup blueberries
  • 1/3 cup flour (whole wheat/ spelt/ gluten-free)
  • 2 tbsp. rolled oats
  • ½ tsp. cinnamon
  • 2/3 tsp. baking powder
  • 1/8 tsp. salt
  • ½ tsp. pure vanilla extract
  • 1 tbsp. sugar or 1 packet stevia (omit if you don’t want sweet pancakes)
  • 1/3 cup milk of choice
  • Unless you like the taste of fat-free pancakes, add 1 tbsp. oil and reduce milk by that amount.

Directions:

  • Combine dry ingredients in a bowl, then add wet.
  • Mix, but don’t over mix.
  • Cook on an oiled (or sprayed) pan, on low /medium, flipping each pancake once.
  • Top with honey, syrup, or fruit!

Source: http://chocolatecoveredkatie.com/2011/06/09/blueberry-pie-pancakes/

CHOCOLATE LOVERS PANCAKE

Ingredients:

  • 1/2 banana
  • 1/4 cup egg whites
  • 1 tbsp. flax seed
  • 1 tsp. vanilla
  • 1 scoop chocolate whey nutrimeal (protein powder with fibre and complex carbs included)
  • 1 tbsp. cocoa powder
  • 1 tsp. cinnamon
  • 1 small handful 70% cocoa bits chopped up
  • 1 handful of blueberries
  • (I add half a scoop of fibergy powder for some extra fibre but if you don’t have any, not necessary perhaps add some wheat bran)

Directions: 

  • Mash Bananas
  • Add egg white and whip until it doubles in size and are foamy
  • Add the rest of the dry ingredients and mix together
  • Mix in blueberries and chocolate
  • Scoop batter into a non-stick pan and spread out with spatula (should be quite thick)
  • Cook until the top looks like it is congealing and then flip!

Source: http://social.popsugar.com/Chocolate-Lovers-Pancakes-11239467

WHOLE WHEAT VANILLA STRAWBERRY PANCAKES


 Ingredients:

  • 1 cup of whole wheat flour
  • 1 cup of skim milk
  • 1 egg
  • 2 tbsp. vegetable oil
  • 2 tbsp. organic vanilla extract
  • 2 tsp. baking powder
  • 1 tsp. table salt
  • 2 tbsp. brown sugar 
  • 3/4 cup slice strawberries

Directions: 

  • In a large bowl mix the flour, brown sugar, baking powder and salt
  • Add the wet ingredients, the milk, egg, vegetable oil, and vanilla extract
  • Fold in strawberries
  • Heat a sauté pan or griddle to medium high heat
  • In batches, add pancake batter to pan and let cook for 3-5 minutes or until batter bubbles
  • Flip over for another 2-3 minutes
  • Sprinkle with powdered sugar and fresh strawberries. 

Source: http://cheesepleasebyjess.blogspot.ca/2012/02/vanilla-strawberry-pancakes.html

LEMON BLUEBERRY QUIONA PANCAKES

 

Ingredients:

  • 1 cup cooked quinoa
  • 3/4 cup all-purpose flour
  • 2 teaspoons baking powder
  • 1/4 teaspoon coarse salt
  • 3 large egg whites
  • 1/3 cup plain Greek yogurt
  • 2 tablespoons of milk of your choice (skim, soy, almond, coconut)
  • 1 tablespoon fresh lemon juice
  • 1 tablespoon brown sugar
  • 1 teaspoon pure vanilla extract
  • 2/3 cup fresh blueberries

Directions:

  • In a medium bowl, whisk together quinoa, flour, baking powder, and salt. In another medium bowl, whisk together egg whites, yogurt, milk, and brown sugar until smooth
  • Add egg mixture to flour mixture and whisk to combine
  • Add vanilla and lemon juice and whisk again. Next gently fold in blueberries
  • Lightly coat a large nonstick skillet or griddle with cooking spray and heat over medium
  • Drop batter by 1/4 cup onto skillet. Cook until bubbles appear on top, about 2 minutes. Flip cakes and cook until golden brown on underside, 2 minutes. Wipe skillet clean and repeat with more melted butter and remaining batter
  • Makes about 8 pancakes. Top with fruit preserves, peanut butter, or maple syrup. 

Source: http://www.tastebook.com/recipes/3684977-Lemon-Blueberry-Quinoa-Pancakes

PROTEIN PANCAKES

Ingredients:

  • ½ cup quick oats, dry
  • ½ cup low-fat cottage cheese
  • 3 egg whites
  • 1 tablespoon brown rice protein powder, vanilla
  • Nonstick cooking spray
  • Fresh blueberries (optional)
  • 2 teaspoons maple syrup/honey (optional)

Directions:

  • Combine quick oats, cottage cheese, egg whites, and protein powder in a blender. Mix well until it resembles traditional pancake batter.
  • Heat a large pan over low heat, and lightly coat with nonstick cooking spray. Pour in all the batter to the centre of the pan. Let it cook for approximately 3 minutes until the sides easily lift. Flip pancake and cook for an additional two minutes.
  • Serve with fresh fruit, maple syrup, or the topping of your choice.

Source: http://food.allwomenstalk.com/protein-pancake-recipes-that-will-suit-any-diet-and-satisfy-any-craving

SUPER SIMPLE FLUFFY PANCAKES

From PumpUp Member @liddyam

Ingredients:

  • 2 eggs
  • 1 ripe banana
  • Honey

Directions:

  • Separate the egg whites from the yolks and beat the whites separately until stiff peaks
  • Then fold to incorporate – this makes them fluffy
  • Add in the mashed banana
  • Drizzle honey all on the pancakes and add some fruit on top!

BANANA GOODNESS PANCAKES W/ YOGURT TOPPING

From PumpUp Member @turquoiseturtle55

 

Ingredients:

  • ½ a banana
  • 1 egg
  • ½ cup of oats
  • 1/8 cup of vanilla Greek yogurt
  • ¼ cup of frozen blueberries

Directions:

  • Combine egg, banana, and oats into a bowl and mix until they are blended together
  • In a separate bowl mash the frozen blueberries and add the yogurt. Mix together. (This will be your topping)
  • Cook your pancakes on medium heat until bubbles start to pop and flip.
  • Use the blueberries and yogurt mix to spread on top of the pancakes for a sweet treat!

A tip for the maple syrup: Try substituting with some yogurt, or fruits to give it that sweetness.  You could also try putting jam, peanut butter or nutella on your pancakes! If you are a die hard fan of maple syrup use the real stuff – it’s at least better for you than the artificial syrup!

Happy Pancaking all!