High Protein Apple Cinnamon
Oatmeal Pancakes - The Ultimate Take-It With You
Travel Meal!
By Tom Venuto, CPT, CSCS
www.BurnTheFatInnerCircle.com
A from Kyle
Battis of the
Inner Circle:
I remember the first time I ever sampled
this recipe that Tom is about to share with
you. I LOVED THESE PANCAKES!!! Since first
learning about this recipe I think I have
made these every single week! They are
tremendously nutritious, extremely portable,
and super tasty. |
 |
Enjoy this
great recipe!!
Ingredients
- ¾ cup
Quaker quick oats or
old-fashioned oatmeal
- 4 egg whites
- 1/2 apple, diced
- 1 scoop protein powder
- 1 Tsp. Cinnamon
- Yield: 1 large pancake |
Nutrition Info
- Serving Size: 1 pancake
- Calories: 423
- Protein: 39.5 g
- Carbs: 53.5 g.
- Fat: 6 g.
|
Directions
1.) Put all ingredients together in a mixing bowl.
Stir until the mixture has a semi-liquid
pancake-batter-like consistency.
2.) Spray some non-stick spray on a frying pan and
pour the mixture into the pan.
3.) Cook on medium heat. When one side is lightly
browned and solid enough to flip, turn the pancake
over with a spatula and cook the other side until
lightly browned and firm.
Notes: For higher protein diets, add one scoop of
vanilla protein powder ("Designer Protein" brand
"vanilla praline" adds a nice flavor too). Wrap up
your pancake in foil and take it to go, put it in
the fridge for later use, or eat it hot! Oatmeal
pancakes will stay fresh all day long without
refrigeration.
Cooking & Nutrition Tips
This recipe makes
one large (6-8" diameter) pancake and it's a
complete meal. If you need fewer calories to
accommodate your personal nutrition plan, simply
decrease the amounts of all ingredients
proportionately to get the desired calorie content
you want.
For example, 2/3 cup oatmeal and egg whites will
make a medium pancake ideal in calorie content for
women. (Most women require 300-360 calories per meal
for fat loss programs and most men require 400-480
calories per meal for fat loss programs, based on
5-6 meals per day).
You can use other types of fruit such as bananas
instead of apples (get as creative as you want).
Using a packet or two of splenda is optional. These
taste pretty good just with the natural sweetness of
the fruit.
If you're on a higher calorie, higher carb plan,
these pancakes are delicious with natural all-fruit
jelly on top (example, Polander's sugar free,
all-fruit jelly).
If you need more or less calories, increase or
decrease the amounts of the ingredients. If you use
more than a cup of oatmeal, it's best to make two
smaller pancakes, because if the pancake is too
large, it tends to fall apart when you try to flip
it. If the batter consistency is not right, you can
use fewer egg whites or more oatmeal to make it
thicker, or vice versa. You can also add water if
it's too thick. To add calories, you can also use a
whole egg. Consider the omega three eggs to add an
extra dose of the healthy fats!
This is truly the ultimate travel meal because you
can take it with you and it stays fresh for an
entire day without refrigeration. It is also "finger
food" and you can eat it conveniently a little piece
at a time even while you're behind the wheel
driving, flying on a plane, sitting in class or at a
seminar, hiking up in the mountains, or just about
anywhere else! No doubt, this one recipe will become
a favorite and a staple in your weekly menu plans.
Best part -- oatmeal pancakes get an "A-grade", they
are Burn The Fat program approved and they're so
easy to make that even a kitchen dummy can do it.
About Tom Venuto

Tom Venuto is a natural bodybuilder,
certified strength and conditioning specialist (CSCS) and a
certified personal trainer (CPT). Tom is the author of "Burn the
Fat, Feed The Muscle,” which teaches you how to get lean without
drugs or supplements using methods of the world's best
bodybuilders and fitness models.
Visit Tom's EXCLUSIVE online fat loss support community at:
www.BurnTheFatInnerCircle.com
|
|