Pancake stacks are the perfect Sunday breakfast, but not all pancakes are created equally. Traditional pancakes contain trans-fatty acids (the fat that isn’t great for your body), and are also traditionally made with dairy milk and wheat. If you want to have your (pan)cakes and eat them to, then this recipe for a protein pancake stack with chocolate peanut butter sauce is the one for your Sunday morning!
While I personally allow for 20 percent indulgences when it comes to healthy eating, I do try to keep some of those indulgences “healthy”. Reason being, if I feel like a handful of sugary lollies every now and again I am not going to feel guilty or ashamed to have them (not that you should ever feel guilty or ashamed when it comes to food), because I know that majority of the time the food I eat is nourishing and healthy.
Yes, even pancakes with a chocolate peanut butter sauce can be nourishing and healthy when made with the right ingredients. It’s all about swapping out the nutritionally void ingredients with ones that will do something for your body in return. Let me share with you the differences:
- White flour – contains wheat, gluten, and has been processed – making it a higher GI food;
- Dairy milk – great for calcium intake, not so great for those sensitive to dairy;
- Butter – a source of trans-fatty acids (hydrogenated fat). Trans-fatty acids have no real benefit for your body and research indicates trans-fatty acids actually do more harm than good;
- Eggs – Eggs are probably the saving grace for traditional pancakes. They do provide you with protein and a number of vitamins and minerals. They aren’t the best option for vegan or vegetarian diets, however.
Healthy protein pancake stack:
- Oats – While oats can still contain traces of gluten, they are less processed and have a number of health benefits, including containing dietary fibre;
- Vegan protein powder – A great alternative/addition for those following a vegan or vegetarian diet, or those who have intolerances to eggs. Choose certified organic where possible;
- Gluten free self-raising flour – similar to the white flour used above, so try to opt for unbleached flour. Selecting gluten free flour is especially important for those who are sensitive to gluten and wheat;
- Banana – a source of fibre and potassium, and a natural sweetener;
- Almond milk – dairy free, making it suitable for those sensitive to dairy;
- Coconut oil – a saturated fat, but one that is relatively stable when heated and that provides additional nutrients.
As you can see, for the large part there are nutritional benefits to all of the ingredients used in the healthy protein pancakes. That’s not to say that eating traditional pancakes is “bad”, but that there are healthier alternatives that may nourish your body in return.
- ¾ cup organic oats
- ¼ cup vegan protein powder
- ⅓ cup gluten free self-raising flour
- 1 banana
- 1 cup unsweetened almond milk
- pinch himalayan pink salt
- Cold Pressed Organic coconut oil spray (or 1tsp coconut oil)
- ¼ cup PB2 chocolate
- 4 tbsp boiling water
- 1 tbsp cacao powder
- In a food processor, blend the oats until a fine consistency;
- Add the protein powder, flour and banana and blend;
- Slowly add the almond milk and pulse until a smooth batter forms;
- Spray a frypan with coconut oil and heat on medium;
- Spoon tablespoon-sized amounts of batter into the pan and gently spread to form a small circle;
- Cook until bubbles appear on the top side of the pancakes and then flip;
- Cook on the second side for a further 2-4 minutes (or until cooked through);
- For the chocolate peanut butter sauce, mix together the PB2, cacao powder and boiling water;
- Serve the pancakes warm with chocolate peanut butter sauce and fresh fruit.
Carbohydrates: 32.75g (Fibre: 6.5g, Sugar: 7.75g)
Have you tried swapping traditionally less-healthy ingredients for more nourishing ingredients?