Anyone that knows me, knows that I love Pancakes!!! When I was growing up EVERY Saturday my dad would make pancakes from scratch.
Now, I still love pancakes but have found ways to expand the volume and fill them with protein.
34C | 3F | 40P | 6Fib
Ingredients (per serving):
53g Kodiak Cakes, protein packed buttermilk flapjack and waffle mix
100g shredded zucchini
138g egg whites
1 second spray oil
Toppings of choice
I use the shredded zucchini to double the volume but it still keeps the same flavor of the pancakes. I also use the egg whites instead of water as my mixing agent. This increases the protein. I like a sweeter pancake so the stevia takes it from a waffle flavor to a pancake.
Costco carries these giant boxes of pancake mix! It’s the best price I have found!!!
Step 1: Shred zucchini
Step 2: Add stevia to zucchini. I put the zucchini in first so that the pancake mix doesn’t stick to my bowl. I also love this 4 cup mixing cup. It allows me to just pour right into the pan.
Step 3: Add pancake mix
Step 4: Add egg whites
Step 5: mix with a fork
Step 6: Spray pan and cook pancakes, I find that I have to use a rubber scraper to get them to flatten out and become round… that pesky zucchini makes them weird shapes
Step 7: Stack and enjoy
I get pretty creative with my toppings, this particular day I used the Walden Farms chocolate syrup and raw unsweetened coconut to make “German Chocolate Cake – Pancakes”
In the world of RFFFYM volume is key. I use zucchini as often as possibly simply because it is low macros high volume and can take on all sorts of flavors.
1 medium/large zucchini (250g)
28g goat cheese
60g Trader Joe’s Red Pepper w/ eggplant and garlic spread
110g cooked ground turkey flavored to taste like Italian sausage
Garlic powder, teaspoon salt, pepper season to taste preference
1 serving/ feel free to multiply for guests
271 Calories per serving
17C 11F 32P 2Fib
Half the zucchini and with a spoon scrape out the innards of the zucchini, chop the innards and put into a bowl. Place the empty zucchini onto a cookie sheet.
In the bowl, mix all other ingredients with the zucchini innards. Spread the mixture evenly inside the zucchini. Bake at 350 for 20 mins and then 2 mins in the broiler until the top edge is a light brown.
Typically I am not someone that will go anywhere near cauliflower. One of my friends had made a similar recipe but used no egg whites and a half cup of oil. It tasted AMAZING. I took on the challenge to edit the recipe to made it more macro friendly but still taste amazing. As I am narrowing down my nutrition plan I am finding creative ways to maximize RFFYM. (Real Food Fits Your Macros)
1 head cauliflower (600g)
16g extra virgin olive oil
46g egg whites
40g cup nutritional yeast
1 teaspoon garlic powder
1/3 teaspoon salt
1/4 teaspoon pepper
223 Calories per serving
21C 9F 18P 11Fib
In a bowl coat the chopped cauliflower with olive oil & egg whites. Let this sit for about 10 minutes. This allows for some of the liquid to soak up into the florets. Next coat the cauliflower with the seasonings evenly. Last add in the nutritional yeast. On a cookie sheet, spread the mixture onto parchment paper and bake at 350 for 22 minutes, then 2 additional minutes at 550 or in the boiler until the cauliflower is roasted with some crispy browned edges