Healthy Whole Wheat Protein Pancakes

A few months ago, I watched a video on YouTube that featured a woman who makes protein pancakes everyday for breakfast. I thought that was a great idea for breakfast. Who wouldn’t want to eat pancakes every day? I did a little research and found some recipes online. Most of them called for protein powder or had a ridiculous amount of ingredients that I didn’t have or couldn’t afford.

After a some failed attempts and convenience store breakfasts, I decided to try to create my own protein pancake recipe. I found whole wheat flour and flax meal at Kaldi, a supermarket chain in Japan, for under 500 yen. I knew that ground flax meal could be used instead of whole eggs and that it was a great plant-based protein option. Also, whole wheat flour is better for you then bleached white flour.

My first attempt was pretty successful. I enjoyed the nuttiness of the flax meal. Plus, using soy milk instead of dairy milk made the pancake more appetizing and less like a treat. However, they were a little dense. I knew I needed to fix this before I could post it on the blog. I found out that if you use too much flax meal, then it will thicken whatever you are making. For example, your pancake batter will be too thick and you’ll have to add more milk to the batter. I applied this tip to my second the second round. The second attempt was the best. The ratio of soy milk to flax meal was good and resulted in a pancake that wasn’t dense.

I’m really happy to have created a protein pancake recipe that isn’t terribly expensive and can be eaten every day. If you attempt this recipe, don’t be afraid to add to the original. I think they would be really good with bananas, chia seeds or peanut butter. The pancakes last for up to five days in the fridge.

Have you tried making protein pancakes?
If so, what are your tips for making them healthy and delicious?

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Healthy Whole Wheat Protein Pancakes
Print Recipe
Prep Time
10 minutes
Cook Time
15 minutes
Prep Time
10 minutes
Cook Time
15 minutes
Healthy Whole Wheat Protein Pancakes
Print Recipe
Prep Time
10 minutes
Cook Time
15 minutes
Prep Time
10 minutes
Cook Time
15 minutes
Ingredients
  • 2 cups whole wheat flour
  • 2 teaspoons baking powder
  • 2 tablespoons ground flax meal
  • 1 teaspoon salt
  • 1/2 teaspoon ground cinnamon
  • 2 teaspoon brown sugar
  • 1/2 cup walnuts finely chopped
  • 2 cups soy milk
Servings:
Instructions
  1. In a large mixing bowl, add the flour, baking powder, flax meal, salt, ground cinnamon and brown sugar. Stir the dry ingredients until they are well incorporated.
  2. Next, add the soy milk to the dry ingredients. Whisk the flour mixture and milk together until it forms a batter. The batter shouldn't be lumpy.
  3. Then, fold the walnuts into the batter.
  4. Next, heat a medium sized frying pan on medium-high heat. Once the pan is hot, add oil or butter. I used grape seed oil because it heats quickly.
  5. In your pan, pour about 1/4-1/2 cup of batter in the pan. When the pancake begins to form bubbles in the middle, flip the pancake and allow it to cook for about fifteen to thirty seconds.
  6. Repeat this process until your have used all of the batter.
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Eggy French Toast Casserole

Growing up, I used to love french toast. I looked forward to eating it at school and at home. However, when I would help make it at home, I despised how long it took to make. Waiting for the thick slices of french bread to soak up the sweet, eggy milk took hours. Actually, it didn’t take hours; it only took half an hour, but I was a kid and had no clear sense of time.

Even as a grownup, I still love french toast. I get excited to place two thick slices on my plate, top it with syrup and unsalted butter. I cut it up into small squares to make it “last longer”, but it never does. However, I don’t like making it. I think it’s a little time consuming. I have to stand over the stove and wait for a slice of bread to thoroughly cook.If you take it off too early, then you’re going to have a stomachache. If you leave it on for too long, then you’ve ruined your breakfast.To me, it’s a waste of time.

When I moved into my second apartment in China, I got an oven and began making casseroles. This was something that I never really did in the states. I saw it as being lazy and wasn’t something that “good cooks did”. My perspective changed the more I worked and read about cooking. This leads us to me discovering the french toast casserole. It has to be one of the best breakfast dishes to make. It’s easy, sweet and, because it is moist, keeps well for about three days.

French Toast Casserole
Print Recipe
Servings Prep Time
6 people 10 minutes
Cook Time
45 minutes
Servings Prep Time
6 people 10 minutes
Cook Time
45 minutes
French Toast Casserole
Print Recipe
Servings Prep Time
6 people 10 minutes
Cook Time
45 minutes
Servings Prep Time
6 people 10 minutes
Cook Time
45 minutes
Ingredients
  • 1/2 loaf white bread a whole baguette is okay too. make sure to slice it into small pieces.
  • 6 whole eggs
  • 1 cup milk dairy milk, soy milk and nut milk are all okay to use
  • 1 teaspoon cinnamon
  • 1 teaspoon nutmeg
  • 2 tablespoons sugar
  • 1/2 teaspoon salt
  • 1/2 cup unsalted butter cut into small cubes
  • 1 banana(sliced) optional
Servings: people
Instructions
  1. Preheat the oven to 200 degrees Celsius, 400 degrees Fahrenheit.
  2. Cut the bread into small square squares. They should be about an inch, or two and a half centimeters, long.
  3. In a mixing bowl, whip the eggs and milk together. Next, add the cinnamon, nutmeg, sugar and salt
  4. Then, take the bread and fold it into the milk and egg mixture. Allow the bread to soak for five minutes.
  5. Next, pour the bread into a well-greased casserole dish and disperse the cubes of butter on top. Optional: Add the sliced banana after adding the butter.
  6. Bake the french toast casserole for forty-five minutes. Start checking on the casserole at the thirty minute mark. To ensure that it's thoroughly cooked, place a toothpick through the middle and pull it out. If it comes out without any residue. then the casserole is finished. If there is residue, then allow it to cook for another fifteen minutes.
  7. Serve hot with syrup or jam.
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Fluffernutter Cupcakes

A fluffernutter is a sandwich made with marshmallow cream and peanut butter. I really like fluffernutters. I think they are better than peanut butter and jelly sandwiches. They are definitely sweet, but I think it’s worth trying if you’ve never had one.

There isn’t an amazing story to why I chose to make these cupcakes. I had peanut butter frosting and two bags of mini-marshmallows leftover from Christmas. I hate wasting food, and I don’t eat marshmallows that often. So, I thought why not create a cupcake that tastes like one of my favorite sandwiches.


Fluffernutter Cupcakes
Print Recipe
A fun cupcake made with marshmallows.
Servings
6 cupcakes
Cook Time
21 minutes
Servings
6 cupcakes
Cook Time
21 minutes
Fluffernutter Cupcakes
Print Recipe
A fun cupcake made with marshmallows.
Servings
6 cupcakes
Cook Time
21 minutes
Servings
6 cupcakes
Cook Time
21 minutes
Ingredients
Fluffernutter Cupcake
  • 1/2 cup cake flour Plus two tablespoons of cake flour
  • 1/4 teaspoon baking soda
  • 1/4 teaspoon baking powder
  • 1 pinch salt
  • 1/4 cup brown sugar
  • 2 tablespoons white granulated sugar
  • 3 tablespoons oil I used sunflower oil. The oil should be flavorless.
  • 1 egg
  • 1 teaspoon vanilla
  • 1/4 cup whole milk
  • 1 cup mini marshmallows
Peanut Butter Buttercream
  • 1/2 cup creamy peanut butter
  • 200 grams unsalted butter
  • 1/4 cup confectioner's sugar
  • 2-3 tablespoons whole milk
  • 2 teaspoons vanilla extract
Servings: cupcakes
Instructions
Fluffernutter Cupcake
  1. Preheat your oven to 177 degrees Celsius, or 350 degrees Fahrenheit.
  2. First, place the dry ingredients in a mixing bowl and combine them with a spoon. If your brown sugar clumps in the mix, separate it with your fingers.
  3. Next, push your dry ingredients to the side of the bowl creating a well for your wet ingredients. Add the oil, egg, milk and extract to the dry ingredients. Mix them together with a whisk.
  4. Take a well greased muffin tin, or place six cupcake liners in your muffin tin, and pour three spoonfuls of batter into each cup or liner.
  5. Top each cup of batter with three to five mini-marshmallows.
  6. Place the tin in the oven and bake for 20 minutes. To know if the cupcakes have been fully baked, insert a toothpick in the middle of each cupcake, pull it out and if it comes out "clean", meaning no batter is left on the toothpick, they are ready. If it does not come out clean, bake the cupcakes in two minute intervals until they are thoroughly baked.
  7. Allow them to cool for about ten minutes before frosting them.
Peanut Butter Buttercream
  1. *Mise en place your ingredients.
  2. Add the butter, peanut butter and half of the sugar to the bowl. Whisk the ingredients together until they begin to cream.
  3. Next, add a little milk and sugar. Continue to whisk the ingredients together. Repeat this step until the buttercream is your desired level of texture and sweetness.
  4. Once the cupcakes are cooled, place the frosting in a piping bag and pipe it onto the cupcakes.
  5. Optional: Add a mini-marshmallow on top of each cupcake.
Recipe Notes

* Mise en place is a French culinary term. It means that you should measure out your ingredients and place them in separate bowls or containers. This will allow you to work quickly and efficiently.

* Make sure to place your egg and milk on your counter about ten minutes before you start cooking. This will allow the batter and buttercream to have even textures. You can learn more about this here .

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Chocolate Cupcakes with Peanut Butter Buttercream

Baking is slowly becoming a hobby of mine. I’m learning more about how to properly bake and how to master simple recipes. I’ve been trying to create new recipes that could become my go-to recipes when I need to make something for a gathering, or just for myself. One thing that I’ve learned about myself through baking is that I love to recreate flavors or make colorful baked goods.In this recipe, I paired two familiar ingredients together( peanut butter and chocolate) to create a fluffy and salty-sweet cupcake.

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Vegetable Fried Rice (chǎo fàn, 炒飯)

Fried rice is one of the quickest Chinese dishes to make; it’s also one of the cheapest. When making fried rice all you need is rice and vegetables. You can make it with beef, chicken or top it with scrambled eggs. It’s very easy to make, especially for beginner cooks, and it gives me a chance to try some new Chinese ingredients.

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Although I am not a vegetarian, I prefer to eat vegetarian Chinese dishes. I think that most of the sauces and spices used in Chinese cooking compliment vegetables and tofu well. Plus, Chinese vegetables are different from the ones we use in the U.S. The Woks of Life, a blog that focuses on traditional and non-traditional Chinese dishes has a whole glossary dedicated to Chinese vegetables. For this recipe, I decided to keep it simple with carrots and broccoli. However, in the past, I have used bok choy, scallions, bean sprouts, edamame and many other vegetables.

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If you are going to try to make fried rice at home, I suggest that you have everything mise en place. This is a fancy French word meaning “putting in place”. Since you will have to work quickly when cooking the ingredients, it’s almost necessary to put all of your ingredients in separate bowls. If you don’t have everything in place, your food can burn and it will be disastrous, trust me.

Don’t be afraid to make fried rice at home. It’s simple to make and doesn’t require much time or money. Even in Nanjing, it’s cheaper for me to make friend rice at home than buying it at a restaurant. Lastly, it’s an easy way to start exploring the world of Chinese cooking.

fried-rice-collage

Vegetable Fried Rice
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Vegetable Fried Rice
Print Recipe
Ingredients
  • 6 Chinese spoons soy sauce
  • 2 Chinese spoons sesame oil
  • 3 cups cooked white rice
  • 2 carrots chopped
  • 1 head broccoli cut into small pieces
  • 1/2 white onion diced
  • 3 garlic cloves minced
  • 3 tablespoons oil sunflower or vegetable oil
  • 1/2 teaspoon white pepper
  • 1 pinch salt
  • 1 pinch white sugar
Servings:
Instructions
  1. In a bowl, mix the sesame oil, soy sauce, white pepper, salt, and sugar together. Set the bowl to the side.
  2. Heat your skillet or wok on medium heat and add the oil.
  3. Next, add the onions and garlic to the skillet and allow them to cook for two minutes. Make sure to consistently move them around the pan so they don't burn.
  4. Then add the carrots and broccoli. Cook for another two to three minutes.
  5. Finally, add the rice and sauce. Mix the ingredients together well. Allow the rice to cool for a minute before serving.
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