Here is a quick and easy pancake recipe that will minimize your blood sugar rise and insulin spikes. It allows you to still enjoy pancakes without the guilt of all those calories being stored as fat.
2 c. whole wheat flour
1 scoop protein powder
3 tsp. baking powder
2 1/2 c. skim milk
3 egg whites
1/4 c. oil
2 tbsp. wheat germ
2 tbsp. cornmeal
4 tbsp. bran
Heat skillet or griddle to 375 degrees. In large bowl, combine all ingredients. Mix until large lumps disappear. Pour about 1/4 cup batter into hot skillet. Turn pancakes when edges look cooked and bubbles begin break on surface.
I cooked these this morning using flax seed meal instead of the wheat germ, and I left out the bran, didn't have any. I used one full egg and two whites, but I wouldn't hesitate to use all three yolks.
The boys ate them and didn't say anything about tasting different, so I would say they pass the test. Give them a try and let me know what you think.
Josh.
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