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Power Pancakes!
These guys will stick with you ALL MORNING LONG!
- 6 Tbs. rolled oats
- 2 large egg whites (or one whole egg)
- 1/4 cup low fat cottage cheese
- 1/4 tsp vanilla
- 1 tsp peanut butter or almond butter (I also enjoy 2 tsp. of walnuts for my fat instead)
Put the rolled oats into a blender or food processor and process on high for one minute to make flour. I sometimes reserve 1/2 to use unprocessed to give the pancakes added texture, but I don't do that when I am trying to fool my kids!
Add all the other ingredients and stir until mixed. Cook on griddle coated with vegetable cooking spray until golden brown, flip over and repeat. Makes 2 complete food blocks.
Other Variations and additions:
I will sometimes omit the nuts if I want to add butter to my pancakes (that is BUTTER, NOT MARGERINE!!!). I like a nice variety of foods at my meal, so you can make this a 3 block meal by adding any of the following (or a 4 block meal by adding any TWO of the following):
- 6 oz. 1% milk
- 1 egg + 1/3 tsp butter + fresh fruit puree (see recipe that follows*)
- 1/2 grated apple + 7 tsp soynuts + 1 tsp. walnuts (grind soynuts with oats and add all to batter)
- 1 sausage pattie + 1 cup strawberries + 1/2 tsp nut butter
Fruit Puree ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Any fruit run through the blender (add a tsp fructose if you want) will make a puree that is wonderful for putting on top of pancakes. Each of the following will make a 1 carb block "syrup" puree.
- 1 cup strawberries
- 1/2 cup canned pears
- 1/4 cup applesauce (unsweetened)
- 1/2 cup canned peaches
- 1/2 cup blueberries
Try doing blended fruits for extra flavor and surprise!
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©2002, 2003,
2004, 2005 Karen Krooskos Bowers
Karen's Kitchen
2660 Highlands Blvd.
Spring Valley, CA 91977
Ph: 619-697-7269 Fax: 619-469-8092
karen@karenskitchen.com