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Protein Packed Gluten Free Maple Pancakes

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Are you looking for a healthy alternative to a protein shake for breakfast? I was. It’s cold this spring morning in MinneSNOWta, and I was craving something warm and comforting, so I whipped up one of these delicious, tasty, maple infused gluten free pancakes. This recipe makes one nice big pancake. It could easily be split for two with an egg on the side.

Protein Packed Gluten Free Maple infused Pancake

1/4 cup Oat Flour
1 scoop of your favorite Protein Powder. (I use Melaleuca’s vanilla Pro-Flex)
1 tsp Baking Powder
1 egg White
1/4 cup Yogurt (I used Noosa honey yogurt)
Coconut Milk to thin to desired consistency (alternatives: Cashew, Soy, Rice or Dairy milks)
1/2 tsp Maple extract (optional)
1/2 tsp Vanilla Extract.

Coconut oil to fry. You can use whatever oil you care for, I like coconut.

In a small bowl, add the baking powder and protein powder, to the oat flour.
Whisk the egg white into the yogurt, add both extracts.
Add the liquid to the dry ingredients, adding coconut milk to thin to desired consistency.
Melt some coconut oil in a non-stick skillet and add pancake batter. Cook over medium heat until browned on one side, flip and finish cooking.

I garnish with fruit, drizzled with a little maple syrup. This pancake is naturally sweet from the protein powder and yogurt, so its up to you.
You can always spread with a nut butter and roll it up for a great ‘to-go’ breakfast on the run.

What is your favorite protein based pancake? Can you call it ‘healthy’? Yeah, I know this one has oat flour, but I like the fiber it adds and not only does it fill me up for hours, but it balances the approx 39g of carbs with approx 28g protein.
(This is an approximation, erring on the low side – not adding in the milk used nor amount needed. Check your own ingredients and calculate based on what you’re using, if you really want to know)

Leave your feedback in the comments.


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Domestic Goddess Tip: Juicy Burgers

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For the absolutely best, most juicy, tender and flavorful grilled burgers you have ever sunk you chomps into, add grated frozen (freezing makes it easy to grate) salted butter to your meat. (I prefer an organic, grass fed butter, but as long as its a decent brand no off flavors will be present – salting can be a way cheap producers mask off flavors in the butter.)
Form into patties (I measure 1/3 pound burgers – about 4.8 ounces), making sure to dimple the center of the burger to prevent them turning out football shaped. (the outer edge will be thicker than the center, but cook up evenly)
Salt, pepper, season to your liking right before you grill them.
**This works best with ground beef that is leaner 90% or more. If you buy 86% lean chuck, that already has a lot of fat in it. Since I buy a steer from an organic farmer and split it with 4 friends, all my ground beef is ground 90% lean. (That way it’s flexible enough to be used in many other dishes)

This tip ensures absolutely drool worthy burgers.  Trust me.

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Domestic Goddess Tip: Sort Your Beans, PLEASE!

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I love making beans from scratch. That means using dried beans.

I’m sure, like you, I’ve always read the label ‘wash and sort out pebbles or debris’ and never really found any ‘pebbles’ nor ‘debris’. So, after many years of making beans, I confess to getting a little lazy with my process.

I like to cull out the broken beans in advance, so I sort them dry, then give a quick rinse to flush any lingering dirt or dust. I admit, many times it is a ‘cursory’ sort, where I run them through my fingers, picking out the broken beans, never really expecting anything else.
This time, however, proves that advice on the package to be Golden!

In the photo above is one nasty little pebble, that could be easily mistaken for a bean, and I was fortunate to have been taking extra care, and spotted it.
As this batch 0’beans was for a party I was throwing, I shudder envisioning one of my guests tucking into a yummy bowl of black beans, only to wind up at the dentist for an emergency cracked tooth! Now that would be embarrassing and a real party spoiler.

So, take my advice:   Save a tooth and sort your beans…..CAREFULLY.

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