Hello! It's Lee Hayward here from leehayward.com and I am going to show you how to make one of my favorite breakfast treats, this is high protein pancakes. High protein, low fat and they are low in sugar as well. And I am just going to go over exactly how to make them right here.
So what I'll do is I'll take egg whites, pasteurized egg whites, and pour them in the blender. This is 500 milliliters or two cups of liquid egg whites that I am pouring here. I am going to make enough pancakes for two very generous servings or enough pancakes for two people to stuff their face basically. Because bodybuilders, I mean, we have all big appetite so this is two very generous serving sizes. What I have here is dry oats, put in a total of one cup of dry oatmeal in the blender.
Now what I am going to do also is put in some cream of wheat, if you want it you could put in all oatmeal but I'd like to mix up the cream of wheat and as well as some oat bran because it just gives the pancakes a nicer texture. So I am going to mix in half a cup of cream of wheat and half a cup of oat bran. Okay, so just quick recap, we have two cups of egg whites and we actually have two cups of dry cereal, like one cup of oatmeal and another cup which is half and half of oat bran and cream of wheat. I am just going to blend that up quickly.
I like to blend this frequently because rather than put all the ingredients in the blender and then try to blend it up, but sometimes it gets too thick and bumpy, so I will blend it up as I go.
Another thing I am going to add in here to add in a little bit of flavor and a little bit of essential fatty acids and some ground flax seeds. I buy these in bulk and it's just nice to add to cereals or something like this, pancakes or whatever. So I'll put in a few teaspoonfuls of ground flax seeds. Little bit extra fiber and some omega-3 fatty acids.
What I am also going to add in is some wheat protein powder, probably about two scoops of wheat. So I will go two-and-a-half scoops, there we go, right. So what we are going to have here is in the two cups of egg whites there is about 50 grams of protein and then I got another 50 grams of protein from the wheat that I just put in. And there is probably about 10-15 grams or so from the oatmeal in there. So I mean there is going to be two high protein servings, I mean, it's going to be over 50 grams of protein for each person.
So again I am just going to put the -- blender and mix it up. Okay, so I have the batter all mixed up. Now what I am going to do is preheat the frying pan, put on medium heat. Spray it with some pan-spray. Okay, so now that the pan is already preheated I am going to pour in some pancake batter. I like to make my pancakes really big, so I will actually just make one at a time and almost have it the full size of the frying pan. And help speed up the process a little bit, I actually have two frying pans I am going to go here. Just so I can cook the pancakes a bit faster. And I preheated the oven so I am keeping the pancakes as I made them up, put them in the oven just to keep them warm. It's just about done now. Pretty sleek work.
I won’t show how many times I tried that in the next week, right out of this pan or something. Well, there you have it, delicious, high protein pancake meal. And what I like to do now is add some basil butter spray on top of pancakes; this gives it nice buttery flavor without much better calories. And I also like to add some low sugar maple syrup; this is actually made with artificial sweeteners so you can get all the maple syrup taste without the excess sugar.
So anyways folks, there you go, we have a delicious, high protein, low fat, low sugar pancakes. Give it a try and let me know how you liked them?
For more high protein muscle building meal tips, be sure to check out my website at www.leehayward.com.
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