As a women in the natural resources field I have always felt very passionate about being strong, both mentally and physically. In 2011 I took my passion to another level; I competed in a figure competition (and took first place in my class)! Truth be told, this had been a bucket list item of mine since I was a child when my mom brought me to my first bodybuilding competition in Colorado Springs. In the year preceding the competition I declared myself as my own personal trainer and nutritionist. I trained hard, held myself accountable and spent a lot of time behind the computer researching various lifting and meal plans. About those meal plans:much of what the popular trainers recommend for muscle building wasn’t what I considered healthy, it just didn’t fit with what I wanted to be putting in my body. I saw lots of artificial sweeteners, refined protein bars, protein powders with extensive ingredient lists and conventional meats (and lots of them). I ended up making my own versions of many of the foods I was “supposed” to be eating. While I was happy to go back to my regular eating regime when the competition was over (so was my husband) the recipe I am sharing here is one that has stuck around.
I love this recipe because I love pancakes (I don’t think many people know this) but I don’t love the way the white refined flour and sugary syrup makes me feel. This recipe, is packed with healthy protein (coconut flour and peanut butter), fiber (coconut flour and psyllium husk), antioxidants (berries) and nutrients like potassium (banana). I will let you in on another secret: I love eating, I love eating a lot of food! Just wait until you see the plate size pancake that this recipe makes, it’s sure to satisfy you! FYI- I eat on small plates, it tricks my mind into thinking I’m eating more!
If I have time during the week I will make this, but mostly this is a good weekend breakfast.
Ingredients (serves one):
1 tbsp organic coconut flour
1 tbsp ground psyllium seed husk (you can find in the natural foods section)
1/2 tsp baking soda
1 tsp vanilla
1/4 cup unsweetened cashew milk (any milk will do-I’ve used them all!)
1 organic free range egg + 1 egg white (the extra yolk goes to the pups)
1/2 tsp coconut oil
Topping (play with this, top these with whatever you want, just make sure it is healthy!)
1/4 cup blueberries (optional)
1/2 banana (optional)
1 tbsp organic peanut butter (optional)
a drizzle of real maple syrup (optional)
Pancake: Toss all pancake ingredients into a small bowl and whisk (excluding coconut oil). Drop oil in non-stick pan and heat. Once the oil is melted spread it around to cover the surface. Drop the pancake mixture in and spread it out to form a large round cake. Cook on medium until the sides start to firm up (much like a regular pancake). Flip- carefully, if it looks too wet let it cook on the first side awhile longer. Let it cook approximately five more minutes, it should feel slightly firm to the touch).
Topping: Mash banana and peanut butter together and spread on pancake. Just to let you in on a secret- this is extra good if your banana is frozen: just let is thaw enough to mash with a fork. Top with blueberries and a drizzle of maple syrup. Power on!
Coconut flour is a grain free flour made from the meat of the coconut. You can find it at your local food coop, in the natural foods section of the grocery store or online. If you are interested in learning more about cooking with coconut flour and the benefits check out this blog: The Nourished Kitchen.