Protein Pancakes Re-Created

This isn't necessarily a “new” recipe, but a “re-created” recipe. Since finding out I am allergic to dairy, specifically casein and whey, the proteins found in cow's milk, my healthy protein pancakes and blueberry protein pancake recipes are a “no-go” for me. Both recipes use my preferred brand of whey protein isolate and coconut flour.

With a few switch-a-roos, I came up with a healthy Dairy-Free Protein Pancake alternative. I don't just give you my word that these are good, I give you my 16 yo son's word. He said these taste just like regular pancakes. The best part is he remarked how he didn't feel like crap after eating them!

Not only did I re-create my protein pancakes without dairy, I also came up with a reduced-sugar maple syrup to drown them in! Before moving along to the recipes, I wanted to mention the deal with syrup. Keeping things in context of my food philosophy, I do my best to avoid and minimize sugar in both my own as well as my family's diet. This even includes natural sugar from things like honey and maple syrup. I know both of these “may” have some redeeming qualities as they do provide some nutrients, but I choose to forgo them. Just a quarter cup of real grade b maple syrup has nearly 60 GRAMS OF SUGAR, something I just can't justify, as I've written in the past, sugar is scary stuff.

Of course, I would love for you to try your hand at making your own syrup. It is really quite simple. However, if you are looking to buy a reduced-sugar maple syrup then I recommend Nature's Hollow Sugar-Free Maple Syrup, an all natural syrup made with non-GMO xylitol. Xylitol is a healthy sweetener alternative that is widely recognized as a dental cavity fighter. The body does not require insulin to metabolize it, unlike the sugar found in maple syrup. Xylitol is recommended by some real world nutritionists like Jonny Bowden, JJ Virgin and Dr. David Getoff as well.

Prep Time: 5 minutes
Bake Time: 1 1/2 minutes
Serves: 1

Ingredients

Pancakes

• 1/4 c. Jay Robb Vanilla Egg White Protein Powder
• 2 Tbsp. Coconut Secret Raw Coconut Flour
• 1/4 tsp. Rumford Aluminum-Free Baking Powder
• 1/4 tsp. Baking Soda
• Pinch Celtic Sea Salt
• 1 Large Organic Egg
• 1/4 c. Native Forest Organic Coconut Milk
• 1/4 c. + 2 Tbsp. Almond Milk
• 1/2 tsp. Vanilla Extract

Syrup (Makes 2 Cups)

• 2 c. Water
• 1 c. Smart Sweet Non-GMO Xylitol
• 1 Tbsp. Grade B Maple Syrup
• 1 tsp. Cook's Organic Maple Extract
• 1 tsp. Ghee
• 1/2 tsp. Bob's Red Mill Xanthan Gum

Directions

Syrup

1. In a stockpot over medium-high heat, whisk together all syrup ingredients except xanthan gum.
2. Continue whisking until xylitol is completely dissolved.
3. Carefully sprinkle xanthan gum over syrup whisking rapidly to avoid clumps.
4. Pour in heat proof glass jar and set aside.

Pancakes

1. In a medium bowl, sift together dry ingredients.
2. Separate egg yolk and white into two bowls.
3. Whisk together egg yolk, coconut milk, almond milk and vanilla extract and set aside.
4. With electric beaters on medium, beat egg white until stiff peaks form.
5. Add egg yolk mixture to dry ingredients and mix with a spoon until lumps are gone.
6. Gently fold in egg whites, being careful not to break them down.
7. In a skillet over medium-high heat, dollop 1/4 c. of batter and spread into a circle with the back of a spoon.
8. As soon as bubbles form flip and continue to cook for about 30 seconds.
9. Plate and top with ghee and reduced-sugar syrup.

Recipe Notes
I was gifted a bottle of fancy grade B maple syrup last summer and it has been sitting in my cupboard for a year unopened. I added 1 Tbsp. of it to the syrup for color and a little taste. If you don't have it on hand, skip it and increase maple extract to taste. For comparison's sake, 2 Tbsp. of maple syrup is roughly 25g of sugar, this reduced-sugar recipe is less than 1g. I'll take it!

The pancakes cook quite fast. If you over cook they go from soft and fluffy to rubbery. Before making your very first pancake, make sure your pan is hot. Add your batter and AS SOON AS the you see some bubbles, flip the pancake over. You may have to tinker with the heat on your burner, I get perfect results somewhere between medium and medium high heat. I do not use non-stick spray but use a non-stick skillet.

   

   

About Vanessa Romero

After experiencing significant adrenal fatigue in 2008, Vanessa left her career as a personal trainer and nutrition coach to focus on healing in mind, body, and spirit. During the recovery process, at the insistence of her handsome husband Tom, she started Healthy Living How To as a way to continue to positively influence the health of others.

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