Spring Onion and Asparagus Pasta

Happy Monday, readers! Today I have a recipe that can be prepared two ways with an easy ingredient swap so that it fits in with any family’s nutrition goals. I showed a similar recipe with my pasta roundup this past fall, but now give you the step by step to make it on your own.

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Vegan Chocolate Protein Pancakes

I have soooo many people asking me for protein pancake recipes but, honestly, they often don’t taste that good or actually have the texture of pancakes. Using a tablespoon or two of coconut flour with 6 eggs isn’t really my thing {how awful does that sound when you want a pancake?} and, for any vegan clients or those who don’t want eggs on eggs on eggs, a vegan option sounded like the right move in my recipe testing.

Now, if you know me well, protein powders also aren’t really my thing. Do I use it once in a while? Yes. Do I think it should be in your diet every day? No. I’d rather you eat some real food, people! But, in moderation, I’m a fan of the brand Garden of Life. They’re a food based, raw, vegan supplement company that is both organic and Informed Choice certified. The latter means what is listed on their ingredients list is actually what you are getting – you aren’t also unintentionally consuming anabolic steroids or Rx drugs that you didn’t pay for in that protein! They also as a bonus add some probiotics which hey, may not help but definitely won’t hurt with everything researching are finding out about our guts!

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I tested these pancakes a bunch of times and earlier this week finally hit perfection. I started with my favorite buckwheat pancake recipe and tweaked until it was just enough protein (but not too much), just enough chocolate, and the texture you actually want from a pancake! The toppings I recommend reallly make it what it should be too but, I’ll let you contemplate other fun options too – just let me know what they are if they taste amazing! As you can see banana, peanut butter, and hemp seeds are my go-to. And a touch of cacao on top just gives an extra chocolate-y boost. YUM.

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What is even better about these pancakes is that now I have a pancake option for breakfast if I have a hard workout on a Sunday. We pretty much always make pancakes on Sunday when we aren’t traveling (unless we make waffles) but usually make my others and wait a few hours before going for a hike or to the NAC. Now if we feel like being early birds, we can have a snack and then get the recovery we need from our pancakes instead of eggs being the only option (or scrambled tofu but I realllly need to work on that).

For a great balance of carbs, fat and protein to recover from a workout, have two pancakes w/ 1/2 banana mixed in and top with a tablespoon of peanut butter! Did you know peanuts have more protein than other nuts? Those walnuts as a snack for an omega-3 boost but don’t consider them a recovery food.

Okay, here is the recipe – whip em up, enjoy some now, save some for later this week (or freeze) and tell me what your favorite toppings are on these or any pancakes!

Christmas update 12/11/16


Swap half of the vanilla extract in the recipe below for peppermint extract and crush on all natural candy cane into fine pieces. Sprinkle candy cane over pancakes while cooking and before flipping or, after pancakes are finished cooking. Enjoy!

Chocolate Protein Pancakes (V, GF option, DF)
Makes 10 medium pancakes

Ingredients:

Dry:
1.25 C (150g) buckwheat flour
1/2 Cup (40 g) quick oats
2 scoops garden of life chocolate raw protein*
1/4 cup cacao powder (I like Navitas naturals)
2 tsp baking powder
1 tsp baking soda
*To make gluten free, choose one of their NSF gluten free certified products, or another NSF or Informed Choice certified brand.

Wet:
2 flax eggs: 2 tbsp ground flax mixed w/ 5 tbsp warm water and left to sit 5 minutes
3/4 C applesauce
2.5 cups unsweetened almond milk
1 tbsp vanilla extract

Optional:
1/8 C chopped Pascha 85% dark chocolate chips

Directions:

Make your flax eggs in a small ramekin or bowl
Whisk together the dry ingredients in a medium sized mixing bowl
Whisk all wet ingredients in a large mixing bowl
Slowly pour the dry into the wet as you gently whisk the ingredients together. Do not over-mix but be sure all dry ingredients have been incorporated.
Heat a Eco-friendly non-stick pan over low-medium (closer to medium on my stove) heat and lightly spray with an olive oil cooking spray.
Once heated, pour 1/2 Cup of the batter into the pan.
Add the chocolate chips if desired and any other add-ins such as bananas, berries, or chopped nuts now or after the pancakes are done.
Flip the pancake when you can see bubbles on top, cover the pan and remove from heat about one minute later.

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Nutrition Information (per pancake)

Calories: 130
Fat: 3 g
Saturated fat: <0.5 g
Sodium: 160 mg
Potassium: 200 mg
Carbohydrate: 18.5 g
Sugar: 2 g
Added Sugar: 0 g
Fiber: 6 g
Protein: 9 g

*Nutrition info above does not include candy cane for holiday option. 


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