VA Healthy Teaching Kitchen (HTK) is a culinary space designed to educate and empower #Veterans on preparing nutritious meals, enhancing cooking skills, and promoting overall well-being. Today, we’re excited to share one of our favorite recipes!
Blueberry protein pancakes are a nutritious twist on a breakfast classic, combining the sweet burst of blueberries with the muscle-repairing benefits of protein. Crafted with ingredients like banana, oats, eggs, and fresh blueberries, these pancakes offer a balanced meal that supports energy levels throughout the day. Incorporating protein into your morning meal can aid in muscle health, weight management, and sustained energy.
Blueberry Protein Pancakes
Prep: 10 minutes | Cook: 20 minutes | Total: 30 minutes Yield: 2 servings | Serving Size: 4 pancakes without optional toppings
Ingredients
1 banana, peeled
4 eggs
1 tablespoon flax meal (ground flaxseed)
1 tablespoon baking powder
¼ teaspoon ground cinnamon
1 pinch salt
1 cup uncooked quick (1-minute) oats
½ cup fresh or frozen blueberries (do not thaw, if frozen)
Nonstick cooking spray
Optional toppings: Maple syrup, yogurt, unsalted butter, nut or seed butter, applesauce
Directions
1. In a medium mixing bowl, mash the banana with a fork.
2. Add the eggs, flax meal, baking powder, cinnamon, and salt. Whisk together with the fork to combine.
3. Add the oats and blueberries, then stir to combine.
4. Heat a nonstick skillet over medium heat, then coat the inside of the pan with nonstick cooking spray.
5. Working ¼ cup at a time and around the perimeter of the pan, portion the batter into the pan, leaving at least ½ inch between each portion of batter.
6. Cook on the first side until bubbles form and pop on the surface and the edges begin to dry, about 3-5 minutes. Flip and finish cooking on the second side, about 1-2 minutes.
7. Repeat steps 5-6 with any remaining batter.
8. Serve warm, adding toppings as desired.
Recipe Notes • If desired, steps 1-3 can be done in a blender or with an electric mixer, stirring in the blueberries at the end. • If you don’t have quick oats, add 1¼ cup old-fashioned (rolled) oats to a food processor or blender and pulse or blend to a breadcrumb-like consistency.
Nutrition Facts Per Serving: Calories: 300 | Total Fat: 10 g | Saturated Fat: 3 g Sodium: 320 mg | Total Carbohydrate: 38 g | Dietary Fiber: 6 g | Protein: 15 g
For more recipes, please visit www.nutrition.va.gov
Author: U.S. Dept. of Veterans Affairs
Go to Source
News post in January 2, 2025, 3:04 am.
Visit Our Sponsor’s:
News Post In – News
