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This is my own creation based on a pancake recipe I got from the South Beach diet book. It's not for those on low carb diets, but if you're trying to get good complex carbs and don't really enjoy choking down mushy outmeal every morning then these are great. Of course they can be modified a million different ways to tweak the nutritional content. Here's the deal:
Flax oil - 10 teaspoons
eggs - 2 whole
Ricotta cheese (part skim) - 16 ounces
EAS low-carb prot shake (vanilla) - one 11 ounce carton
bananna - one whole
Quaker oats - 16 ounces
ON whey (vanilla) - 2 scoops
Could have easily replaced the EAS shake with a pint of skim or carb-control milk but I was kind of making it up as I went. Put it all in a blender...the blender will cooperate better if you put the liquids in first and oats on top. This fills my blender about to the top. Blend away...takes a while to get all the oats processed through. Now just use the batter like normal pancake batter.
Makes 10 6-8" pancakes. Each individual pancake has:
280cal
13g fat
18g prot
32g carbs
Most of the carbs are of the complex variety from the oats but you also get about 5g worth of sugars from the bananna and ricotta primarily. The banana along with the vanilla prot gives these a great taset...to me anyway. I think next time I'll toss in 5 big spoons of G-Plenish...boost the prot content by 7g per pancake and also get those goooood glutamine peptides in there
I think 2 of these puppies with a big glass of carb-control milk and a couple G-R caps will make me a fine breakfast many mornings.
JoBu
Flax oil - 10 teaspoons
eggs - 2 whole
Ricotta cheese (part skim) - 16 ounces
EAS low-carb prot shake (vanilla) - one 11 ounce carton
bananna - one whole
Quaker oats - 16 ounces
ON whey (vanilla) - 2 scoops
Could have easily replaced the EAS shake with a pint of skim or carb-control milk but I was kind of making it up as I went. Put it all in a blender...the blender will cooperate better if you put the liquids in first and oats on top. This fills my blender about to the top. Blend away...takes a while to get all the oats processed through. Now just use the batter like normal pancake batter.
Makes 10 6-8" pancakes. Each individual pancake has:
280cal
13g fat
18g prot
32g carbs
Most of the carbs are of the complex variety from the oats but you also get about 5g worth of sugars from the bananna and ricotta primarily. The banana along with the vanilla prot gives these a great taset...to me anyway. I think next time I'll toss in 5 big spoons of G-Plenish...boost the prot content by 7g per pancake and also get those goooood glutamine peptides in there
I think 2 of these puppies with a big glass of carb-control milk and a couple G-R caps will make me a fine breakfast many mornings.
JoBu
