Flourless High Protein Pancakes

  

Flourless High Protein Pancakes - 13.7g of protein, 14.3g of fiber

Healthy Benefits 

One serving of Quaker rolled oats has 4 grams of fiber. Fiber is a way to describe carbohydrates that are indigestible, explains the Harvard School of Public Health. There are two types of fiber found in food: soluble fiber, which partially dissolves in water, and insoluble fiber, which does not dissolve in water. Two grams of the fiber found in Quaker oats is soluble, which can help lower cholesterol, and the other 2 grams are insoluble, which helps with digestion. The Institute of Medicine recommends that women aged 19 to 50 get a minimum of 25 grams of fiber daily and men 38 grams daily.

Ingredients 406 calories per serving (makes 8 pancakes, 4 per serving)

1 chia seed or flaxseed egg (1 tbsp chia seeds (or ground flaxseed) and 
3 tbsp water
, stir and wait 3 minutes until gelatinous). This is your binder.

2 cups rolled oats


1-1/2 cups unsweetened non-dairy milk (almond, hemp, soy)

1-1/4 tsp baking powder


1 tsp vanilla extract


1 tsp cinnamon, add more for topping when done

Directions 


- Mix the chia seeds (or ground flaxseeds) and water in a small bowl and set aside 

- Add the oats and milk in the blender and blend untill smooth

- Add the remaining ingredients and purée until smooth, but do not over mix

- The consistency should be close to pancake batter

- Cook until it’s golden on both sides and then garnish with your favorite fruit
- Add pure maple syrup

Note to vegan chef

Garnish with fruit. Vanilla extract does contain alcohol. I suspect it burns off but I don't know how much, probably more in baking. Another option would be to use one vanilla bean in the blender.

Fun facts  

Everybody talks about needing protein but nobody knows how much protein they actually need. 

Most individuals are surprised to learn that protein needs are actually much less than what they have been consuming. The Recommended Dietary Allowance (RDA) for protein for the average adult is 0.8 grams per kilogram of body weight. To find out your average individual need, simply perform the following calculation: Body weight (in pounds) x 0.36 = recommended protein intake (in grams). A 180 lb. man should aim for 64.8g of protein/day. A 120 lb. woman should aim for 43.2g of protein/day.

Nutrition: (per 1 serving)

Reference:  Calorie Count,  Quaker Rolled Oats Nutrition