Pancake Day! - How to Make Protein Pancakes
Pancake Day (also known as shrove Tuesday) is traditionally the feast day before the start of lent - the days leading up to Easter.
It was the last opportunity for a spot of indulgence and the opportunity to use up eggs, fats and milk before embarking on the 40 days of fasting. Pancakes were the perfect way of using up these ingredients.
A traditional English pancake is a thin, flat cake, made of batter and fried in a frying pan. The recipe usually consists of eggs, four, milk and salt. Traditional toppings include golden syrup or lemon juice and caster sugar, but these days’ people are getting more varied and adventurous with their toppings; Nutella, chocolate chips, crushed Oreos, marshmallows and fruits have all entered into the mix. Savoury toppings have even come to fruition.
Health and fitness is a big topic in our modern day society; with much focus on eating clean and lean. Working towards building strength and lean muscle are big considerations in our daily diets, but that doesn’t mean that there is not still a place for pancakes, and Pancake Day in our lives!
Traditionally pancakes are not very high in protein, but it is really easy to make them more nutritious and increase the protein content by tweaking the recipe with some simple ingredients.
With no added sugar, and bringing this tradition up to date for those with a more clean-eating lifestyle, here is our perfect recipe for Protein Pancakes:
Makes 4 servings:
- 100ml Milk
- 1 large egg
- 50g porridge oats
- 1 tsp cinnamon
- ¼ tsp baking powder
- Light cooking spray
- 1. Blitz the oats in a blender to make a fine powder resembling flour. Add your Native Whey Protein powder, baking powder, egg, milk and cinnamon and blend together until you have a pancake batter texture.
- 2. Heat a lightly oiled frying pan over a medium/high heat, then pour approximately ¼ of your batter mixture into the pan. Tilt and swirl your pan in a circular motion to allow the batter to coat the surface evenly.
- 3. Cook your pancake for up to 1 minute (until the underneath is a light golden brown colour), then loosen and flip your pancake over with a spatula or slicer and cook the other side the same.
- 4. This recipe makes 4 pancakes, so repeat 3 times using the rest of your batter mixture.
Et voilà! Simply serve them warm.
Be as daring as you like with the fillings you choose. You can have them whether you fancy a treat or a super-tasty and filling post-gym breakfast.
Here are a few topping ideas for you:- Strawberries/Raspberries and chocolate sauce- Banana, pecan and honey- Raspberry and almond- Blueberry jam and vanilla yogurt- Banana and peanut butter- Bacon and maple syrup
Don’t worry if you are following a vegan diet and thought they were off the menu; you can still get your pancake-fix and partake in Pancake Day using our Rice or Pea protein powder and experimenting with the recipe above. Substitute the whey protein for plant protein (pea or rice), and the milk for any plant-based milk such as oat, almond or soya. Replace the egg with 1 mashed banana, or alternatively 3 tablespoons of smooth peanut or almond butter (this will add extra protein as well as a nice strong flavour to your pancakes).
Then just add your favourite vegan toppings to serve: banana slices, blueberries, maple syrup, dairy free chocolate chips, plant-based yogurt... The list is endless. Be as experimental as you like, that’s all part of the fun with pancakes!
Let us know your favourite topping combinations, we’d love to hear your ideas.