By thinking ahead and making up a batch of these protein-rich pancakes and freezing them, you can almost instantly enjoy a taste of breakfast for your recovery meal. Forget the fork and knife, just reheat and eat them hand-to-mouth style. Lemon zest adds a nice lemony essence to each bite.
Dairy-free, Freezer-friendly, Gluten-free, Vegan or Vegetarian
Active time: 20 min.
1/2 cup liquid egg whites or 4 regular egg whites
1 cup reduced-fat cottage cheese
1 medium-sized banana
1/4 cup pure maple syrup
1 1/2 cups oat flour
1 teaspoon cinnamon
1 teaspoon baking powder
1/2 teaspoon baking soda
Zest of 1 lemon
1 cup fresh or frozen blueberries
Place egg whites, cottage cheese, banana, maple syrup, oat flour, cinnamon, baking powder, baking soda and lemon zest in a blender or food processor and blend until smooth. Stir in blueberries.
Lightly grease a large skillet or griddle with butter or cooking spray and heat over medium-low heat. Scoop 1/4 cup batter for each pancake into pan and cook for 2 minutes per side, or until golden. Repeat with remaining batter, greasing pan as needed. You should end up with about 14 pancakes. Let pancakes cool completely on metal racks.
When cooled, place pancakes on a parchment paper — lined baking sheet and place tray in freezer until pancakes are completely frozen, about 4 hours. If space is tight, you can freeze pancakes in two batches. Once frozen, transfer pancakes to a zip-top freezer bag or other freezer-safe container and store frozen for up to 2 months.
To reheat, stack pancakes on a plate and microwave for 90 seconds or until heated through. Or defrost and warm them using a toaster. You can also reheat in an oven or toaster oven set to 350°F.
Game Changers: Use plain Greek yogurt or a dairy-free yogurt instead of cottage cheese + Go with spelt flour, whole wheat pastry flour, or a 1-to-1 gluten-free flour blend instead of oat flour
Nutrition Data per Serving
Protein: 11 g
Fat: 2 g
Carbs: 32 g
Fiber: 4 g
Sodium: 161 mg
Find more make-ahead meals from “Rocket Fuel” here.
Republished with permission of VeloPress from “Rocket Fuel: Power-Packed Food for Sports and Adventure” by Matt Kadey, RD. See more recipes at rocketfuelfoods.net.
The views expressed in this article are the opinion of the author and not necessarily the practices of USA Triathlon. Before starting any new diet or exercise program, you should check with your physician and/or coach.