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
More #
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!