Tag Archives: Designer Whey

High Protein Buttermilk Pancakes

high protein pancake stack

It has been a whole week since I’ve given up drinking caffeine!!  I am sleeping a lot better.   My head is not exploding by afternoon any more, and I don’t wake up at night with a tightness in my chest.  I do miss the taste of coffee though. I might try decaf. But for now, I think it is a good thing to be caffeine free.

In keeping with a healthy lifestyle, I’ve been lifting free weights on non-consecutive days for quite some time.  In addition to the physical benefits (less overall jiggle and stronger bones), I find it meditative and soothing to my brain.  I don’t listen to music or talk to anyone (too early in the morning to talk!)

I usually like to have a satisfying breakfast afterwards that’s made up of fats, protein, and carbs.  This weekend I had a craving for pancakes.  I have a great pancake recipe that was inspired by Truck Stop’s  Dan:

Diligent Dan orders pancakes with syrup and sausages!

Diligent Dan orders pancakes with syrup and sausages!

But this time, I wanted a more protein rich batch.  There are a ton of variations on the web.  This is my version.  I use buttermilk (for more flavor), less egg whites, and I add vanilla protein powder.  Sometimes baked goods with protein powder have a spongy texture that takes some getting used to.  But these protein pancakes have a great feel — not weird at all.  Quite amazing, actually.  I attribute it to the buttermilk and ground oats.  Here’s a recipe for one serving with nutritional information.  I could only eat four of the five though, and should have stopped at three.  They are very filling!

high protein pancake with pb

Especially when eaten with peanut butter!



You can freeze these by wrapping in saran wrap and storing in a ziploc bag, so you can have them quickly and easily on a week day too.  Wrap in a damp paper towel and microwave for about 55 seconds if frozen.

High Protein Buttermilk Pancakes

½ cup old fashioned oats

¼ of a banana, mashed

¼ cup butter milk

¼ teaspoon baking powder

dash of vanilla extract

3 egg whites (or 9 tablespoons of liquid whites)

½ scoop (18g) protein powder (I used French Vanilla Designer Whey Powder)

½ cup cottage cheese (I used my whipped version)

coconut oil, melted butter, or vegetable oil for greasing griddle

  1. Preheat griddle.
  2. Pulverize oats in blender.  Add remaining ingredients, except for oil.  Blend until completely smooth.
  3. Brush griddle with oil or melted butter.  Pour batter onto griddle to make 4-inch pancakes.  Flip when you see bubbles forming around edges.  Cook another minute or less until done.  Serve immediately.

Makes about five 4-inch pancakes.

Each pancake :                                              Full Recipe

Calories:           84.8                                        424

Fat:                  1.94  g                                        9.7 g

Sat. Fat:           1.06  g                                      5.3 g

Cholest:            10.1 mg                                  10.1mg

Protein:         10.48  g                                     52.4 g

Sodium:            143.5 mg                                717.7 mg

Carbs:              9.6 g                                         48.3 g

Fiber:               1 g                                              5.6 g

Sugars:          1.36   g                                        6.8 g


Filed under Breakfast, Vegetarian

Green as a Coconut, Spinach, Chocolate Smoothie

Topped with toasted coconut and sliced almonds

Topped with toasted coconut and sliced almonds

So this is only day 2 of my weaning myself off of caffeine, and I feel like this:

Copyright Melissa Iwai 2005

Copyright Melissa Iwai 2005

All I want to do is sleep.  Which probably means I am sleep deprived.  Which is why I decided to stop drinking coffee in the first place.  I have been struggling with insomnia and stress, and hopefully this will help with that.  Unfortunately, I have a lot of work to do, and my daily coffee seemed to help make me so much more productive!  Have any of you dealt with this issue?  Any advice or tips you can give?

In the meantime, I’m still trying to keep a healthy lifestyle.  I’m still drinking my smoothies.  Jamie too.  Remember this one?  It’s his favorite Chocolate Banana Smoothie (with Secret Ingredient).

These days, I drink one daily and it’s a riff on Jamie’s Chocolate Banana Smoothie and my Strawberry Bliss Smoothie.

Strawberry Banana High Fiber Smoothie

Strawberry Banana High Fiber Smoothie

It has the frozen fruit, spinach (whoops! there goes the secret!), and pysllium husk that those have, but I’ve also added protein powder and coconut milk as well.  I often try to make it as thick as possible so I can eat it with a spoon.  I top it with a little toasted coconut and almonds, and it makes me feel like I’m eating a soft serve ice cream for breakfast.  This is especially nice in these hot summer months!

I toast unsweetened coconut and sliced almonds on foil in the toaster oven.

I toast unsweetened coconut and sliced almonds on foil in the toaster oven.

I keep frozen banana, various fruits, frozen spinach in a bag, and frozen coconut milk in the freezer at all times.

One can of Trader Joe's Light Coconut Milk fills one ice cube tray. How convenient!

One can of Trader Joe’s Light Coconut Milk fills one ice cube tray. How convenient!

I freeze the coconut milk in an ice cube tray.  One cube equals 2 tablespoons, if you are curious.  When it hardens, I transfer the cubes to a ziploc freezer bag and store for future use –i.e. almost every morning.

This is what I put in the blender:


The fruit I used this time was nectarine, but that varies.

Frozen Coconut Milk, Banana, Nectarine, and Spinach

Frozen Coconut Milk, Banana, Nectarine, and Spinach–pretty!

I know it looks green and icky, but it is SOOO good!

I know it looks green and icky, but it is SOOO good!

Here's a more Martha Stewart photo for ya!

Here’s a more Martha Stewart photo for ya!

Coconut, Spinach, Chocolate Protein Smoothie

2-3 ice cubes

1/4 frozen banana (I slice them and freeze, so this is about 4 slices)

1 cube of frozen coconut milk (or 2 tablespoons)

a handful of other frozen fruit — I use nectarines and strawberries often

1 teaspoon psyllium husk (if you want more fiber — also it acts as a thickening agent.  You could also use Chia Seeds)

a little less than 1/4 cup milk (or almond milk if you want to keep it vegan), depending on how liquid you want the final to be

teaspoon of toasted coconut and almond for garnish (optional)

1.  Crush ice cubes in blender.

2.  Pour in remaining ingredients and blend. If you make it thick, like mine, you need a tamper to press everything down — I use a Vitamix.  If you don’t have a tamper, I would just keep stirring it every now and then by hand to remove clumps, and blend again.

3.  Pour into a wide rimmed glass or bowl and top with crunchy toasted coconut and almond topping if you desire!


Filed under Beverages, Breakfast, Vegetarian