Quinoa Power Pancakes




Ingredients

  • 1 cup cooked quinoa
  • 1⁄2 cup whole wheat flour
  • 2 tablespoons ground flax-seed
  • 1⁄4 cup wheat bran
  • 1 teaspoon ground cinnamon
  • 2 teaspoons baking powder
  • 1⁄2 teaspoon coarse salt
  • 1 large egg, plus 1 large egg white
  • 1 tablespoon canola oil
  • 1⁄4 cup skim milk
  • 2 tablespoon pure maple syrup
 

Nutrition

  • Amount: 2 pancakes
  • Calories: 154
  • Fat (g): 6
  • Sat. Fat (g): 0.5
  • Carb (g): 21
  • Fiber (g): 4
  • Protein (g): 6

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Directions

  • In a medium bowl, whisk together quinoa, flour, ground flaxseed, wheat bran, cinnamon, baking powder, and salt.
  • In another medium bowl, whisk together egg, egg white, oil, milk, and syrup until smooth.
  • Add egg mixture to flour mixture and whisk to combine. Do not over mix.
  • Lightly coat a large nonstick skillet or griddle with butter or non-stick spray and heat over medium-high.
  • Drop a heaping tablespoonful (or use a 1⁄4 c measuring cup) of batter onto skillet.
  • Cook until bubbles appear on top, 2 minutes. Flip cakes and cook until golden brown on underside, 2 minutes.
  • Serve with maple syrup or your favorite pancake topping.



Cooking Tip

To make fresh berry syrup: Try heating up 11⁄2 cups berries in a pan with 11⁄2 cups of orange juice or water, bring to a boil, let it simmer for 20 min stirring often, then pour into a separate container to cool and thicken. Serve warm over the pancakes as a healthy alternative to syrup. You can also simply top them with fresh fruit.



Performance Fact

Quinoa is a gluten free whole grain high in protein and fiber, so it will keep you feeling satiated. Flaxseed is high in omega-3s and antioxidants, which help to alleviate inflammation and fight free radicals produced after a heavy training day. The key to absorbing the omega-3 in flaxseed is to make sure it is ground first. Humans cannot digest the outside of the seed, and the omega-3 is inside!