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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Coloring Buttercream: Three Steps to Making Beautiful Buttercream


Adding a pop of color to buttercream makes your baked goods more appealing. However, there is a fine line between seeing beautiful colors and tasting food dye. I’ve had to learn how to make buttercream taste execellent while still managing to add bright and dark colors. Here a few tips and tricks to making colorful buttercream:

1.Choose your colors before making the icing
When I want to color buttercream, I consider who I’m making the baked good for, what event will I bring it to and when it will be hosted. If it’s someone close to you, then you probably know their favorite color. However, think about what colors they wear the most or if they have a certain theme for their party.

2. Consult the internet
After I’ve narrowed it down to two to three colors, then I think about gradients. My go to website is the Frost By Numbers guide on the Food Network website. This helped me a lot when I first started baking cupcakes and cakes. The guide offers various colors, gradients and how many drops of food coloring to use.

3. Don’t be afraid to make new colors
The first time you try to make a new color, it may or may not work out, but don’t be afraid to try. I’ve had made some interesting colors, but I didn’t throw out the buttercream. I would pipe it out using different tips, save the shapes and use them on a different baked goods.

These are few tips to creating a nicely colored buttercream. If you have have anymore tips, feel free to share them in the comments section below.

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Rice Cooker Chicken Tikka Masala

Last July, when I moved to Japan, I lived in a small neighborhood in Osaka. It has tons of little food shops. It was impossible not to find something good to eat. One shop in particular sold Indian food. Over the past few years, I haven’t really eaten too much Indian food, because it was expensive or the restaurants were a little out of the way. Going to that shop and being able to indulge in inexpensive, Indian food was incredible. I loved everything about that little shop.

Now, I live in Tokyo, a food mecca. However, I live a little outside of the city and there are only four Japanese restaurants and a McDonald’s near my house. Luckily, the majority of grocery stores are fully stocked with ingredients from non-Japanese cuisines, so, it’s easy to recreate Indian food at home.

Recently, I’ve been craving Indian food. I wanted to try to make Chicken Tikka Masala from scratch. Overall, the process of making the masala wasn’t as overwhelming as I thought it would be. I’ve only made Indian food about two to three times in my life, and it used to feel strenuous. Making it in a rice cooker helped with the flavor. If you don’t have a rice cooker, try making it in a slow cooker.

Rice Cooker Chicken Tikka Masala
Print Recipe
Servings Prep Time
4 people 10 minutes
Cook Time
1.5 hours
Servings Prep Time
4 people 10 minutes
Cook Time
1.5 hours
Rice Cooker Chicken Tikka Masala
Print Recipe
Servings Prep Time
4 people 10 minutes
Cook Time
1.5 hours
Servings Prep Time
4 people 10 minutes
Cook Time
1.5 hours
Ingredients
  • 360 grams chicken drumsticks about 3/4 pound of chicken drumsticks
  • 1 cup green beans diced (175 grams)
  • 1/2 cup dried chickpeas ( 87.5 grams)
  • 2 teaspoons shredded ginger
  • 4 cloves of garlic minced
  • 1/2 white onion diced
  • 1 1/2 tablespoons garam masala
  • 2 teaspoons paprika
  • 1/2 teaspoon sea salt 1/4 of it should be used for the chicken
  • 1/2 cup heavy cream (8 ounces)
  • 2 cans diced tomatoes
  • 1 tablespoon tomato paste
Servings: people
Instructions
  1. Before prepping the ingredients, place your chicken on the counter for about five to ten minutes. The chicken shouldn't be very cold before you cook it or else it will be dry.
  2. Once ten minutes has passed, toss the chicken in 1/4 teaspoon of sea salt. Then, place the bowl to the side.
  3. In your rice cooker bowl, add the green beans, chickpeas, garlic, ginger, onion and seasonings. Then, add the diced tomatoes and tomato paste. Stir the ingredients until well combined.
  4. Next, add the chicken to the bowl. Press the chicken into the mixture until it is hidden.
  5. Then, cook your chicken for for an hour and half. When the chicken has finished cooking, add the heavy cream and stir. Place it on the warming setting for about ten minutes.
  6. Serve with brown rice.
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