Pancakes

Khannie

Yup....that's right.....pancakes!

Someone over on the fitness forum mentioned oatmeal pancakes and I was intrigued. I found this recipe for american style oatmeal pancakes on the interweb. I made a few small changes to it (I've highlighted the lines where I made changes):

My recipe ended up like this:

2 cups oats
3 cups slimline milk
3 eggs, well beaten
1 scoop whey
1/2 cup flour
1 1/2 teaspoon baking powder
no salt
1 Tbsp sunflower oil (had no peanut oil)

I used a hand blender to blend in the ingredients the next morning. This resulted in a more batter like batter than hand whisking them in would have.

Anyway, I want to use this as a non-cheat cheat meal. Wondering what people think of this one? Are they ok, or am I deluding myself? I'm considering making them the night before and microwaving them in work the next day.

I put a small amount of butter and a bit of raspberry jam on top of each pancake. Add a cup of coffee....FLIPPING DELICIOUS! (excuse the pun ).

edit: I'm sure some people on here wont be familiar with using whey....I added it for protein content. You can buy it in most health stores. Unflavoured is best for cooking but hard to find in shops. Vanilla is a reasonable substitute if you can't get unflavoured.

more editing: I got 11 pancakes out of that amount. 3 is filling.

rubadub

Khannie wrote: »

Someone over on the fitness forum mentioned oatmeal pancakes and I was intrigued.

Probably myself. They are very quick and easy. I like to make them fresh each time. I have a mini blender so it is not as wasteful as if you have to wash out a big liquidiser each time you rinse out a lot of mixture.

My most basic version is just oats, whey & water. The whey puffs it up and makes it fry more golden. I use "magic sheets" in my pan that require little or no oil at all. Other times I will use milk and egg in the mix too sometimes.

Proportions do not really matter much.

g'em

looks pretty good - my bf makes similar ones and we experiment adding new ingredients. So far raisins and cinnamon or chopped bananas in the batter are winners!!

Khannie

Could you tell me where you got that mini-blender? Would be interested in one of those. I used a hand blender, but the bowl I used was a mess afterwards.

I worked out rough calories, came up with 110 - 115 calories per pancake before butter and raspberry jam were applied, so around 150 calories per pancake, or 450 for a full tummy. Not a bad cheat meal IMO. (still interested to hear what others think)

Here are the numbers I came up with (some of them are off the top of my head (from experience), so they wont be exact by any means).

2 cups oats - around 140g - 550 cals
3 cups slimline milk - around 400ml - 160 cals
3 eggs, well beaten - 240 cals
1 scoop whey - 110 cals
1/2 cup flour - 40g - 150 cals
1 1/2 teaspoon baking powder
no salt
1 Tbsp sunflower oil (had no peanut oil) - 7g - 50 cals

edit:

g'em wrote: »

looks pretty good

Nice one. That's what I'm looking for: The g'em seal of approval. Thanks.

Will try some other flavours in with it. Banana sounds good.

g'em

Khannie wrote: »

Nice one. That's what I'm looking for: The g'em seal of approval.

rofl, maybe I should trademark that

It's a carb-heavy meal, so as long as you eat it at the right time they'll be great for energy sustenance. You do a lot of MA (I think!??!) so you're probably able to have a carb-heavier diet than most. Chopped apples or other fruit and chopped nuts could be other additions.

Eat them and enjoy them so

hunnymonster

http://www.argos.co.uk/static/Product/partNumber/4219907/Trail/C%24cip%3D1500005988.Kitchen%2Band%2Blaundry%3EC%24cip%3D1500006048.Small%2Bkitchen%2Bappliances%3EC%24cip%3D1500006060.Blenders%2Band%2Bsmoothie%2Bmakers.htm

It's one of the most overworked things in our kitchen.

Khannie

g'em wrote: »

rofl, maybe I should trademark that

g'em wrote: »

It's a carb-heavy meal, so as long as you eat it at the right time they'll be great for energy sustenance. You do a lot of MA (I think!??!)

Yeah, around 12-15 hours heavy training a week at the moment. Keeping a constant eye on weight / bf % though.

g'em wrote: »

Eat them and enjoy them so

Sold! Thanks.

edit: That looks pretty decent hunnymonster. Cheers.

rubadub

g'em wrote: »

So far raisins and cinnamon or chopped bananas in the batter are winners!!

Yes, I do the raisins sometimes. One thing I wouldnt add is sugar/syrups. The reason being that it gets "lost" in the batter. e.g. if you added a tablespoon of maple syrup or honey to the mixture then it will sweeten it throughout. But if you added it after it was cooked, only to the surface you can get away with less syrup to acheive the same sweetness effect, i.e. it is on the surface and hits your tounge quicker.

You can also make onion bhajis and other more savoury pancake sort of things.

Khannie

Just wanted to report back on this.....These bad boys have become a regular breakfast for me. I've altered the recipe to the point that I think I have it just about right (for me that is). Here's what I'm using now:

150g oats
80g whey (30g vanilla flavoured, 50g unflavoured)
300ml slimline milk
2 eggs
20 or 30g sunflower oil

If it's looking a bit thin I'll add some normal cream flour to it, but for the most part I avoid it.

I get 15 pancakes out of this (I'd have 3-5 for breakfast though). They weigh in at around 90 calories each and keep you going for ages. You could lower caloric content by dropping the sunflower oil.

I usually add just jam on top, but a bit of butter is nice too of course.

rubadub

If you make them thick more like ones in shops, "american pancakes", or we called them crumpets, then you can stack them up and pop them in clingfilm and keep them for a good few days. Thick ones can be stuck in the toaster to reheat them, easier to handle than usual thin pancakes.

Khannie

Should have said that. I do make them more american style, small and thick. I stick them in the fridge and eat them for brekkie a few days in a row. Yum!

Faith

Mmm, I'd like to try these!

Is whey expensive though? I'm on a student's budget, so I can't splash out on stuff like that!

rubadub

Faith wrote: »

Mmm, I'd like to try these!

Is whey expensive though? I'm on a student's budget, so I can't splash out on stuff like that!

No need for whey. The people adding it here are doing it to get more protein in their diet, usually lifting weights so can do with having more protein in their diet. An egg will add protein too, and make it lighter, whey is a good substitute for egg, it still fluffs up the pancake batter a bit.

Whey is actually a cheap source of protein, thats part of the reason it is used to supplement a normal diet, it is also a "good protein" for muscle development. You can get it in bulk cheap from www.bulkpowders.co.uk if you are not lifting you can usually get all your protein needs from your normal diet of whole foods. That place is more suited to bulk buying due to postage. www.pronutrition.ie is Irish with free delivery.

It is best to have protein with every meal you have, weightlifter or not. So if you are having say museli or porridge, whey is a easy way to add some protein in, and cheap.

It is certainly not essential to the recipe, in fact most would probably prefer it without it, if it has the egg. It could be omitted, just like garlic or other spices could be omitted from a spag bol recipe

jam_mac_jam

Where would I find whey? thanks

Khannie

jam_mac_jam wrote: »

Where would I find whey? thanks

Rubadub linked the site I got my unflavoured whey (bulkpowders). I got my vanilla whey from fitnessireland.com.

I actually use the whey to help thicken the mix without adding more carbs (either from oats or cream flour). I think it gives a more balanced meal to have a chunk of protein mixed in with all the carbs that the oats give.

Rubadub's right though: I have whey to hand because I exercise a lot. I do a form of kickboxing so I like to keep the amount of protein in my diet fairly high. I don't use it for gaining muscle though. I'm fairly lean (I need to be for pre-fight weigh ins) and want to keep it this way so whey is not = muscle gain (just in case people have that perception).

I used to use egg whites in pancakes, but I find they make them overly fluffy. Adding the yolks too to help thicken things adds too many calories IMO. I think the whey's perfect because it helps balance the meal and thicken things without adding too many calories. You could get a kilo of it for about 30 odd euro (this includes delivery) from bulkpowders. It gets substantially cheaper per-kilo if you buy more though.

If anyone on here just wants to try some whey, they're more than welcome to enough from me to make some pancakes.

rubadub

Pancake tuesday! I made some ones the other day, this will sound odd first but they are good. Oats, egg, water, curry powder and onion! pretty much like an onion bhaji, but I liquidised it all, if you made it thick and with chopped onions it would be more like a bhaji. Fry in a tiny bit of oil and get hot curry sauce to dip them in.

Now the next one sounds even worse, but I used to be a big batter fan from the chipper, unsweetened oat pancakes, sprinkle on salt & vinegar and ketchup- yep I was roaring drunk but I swear they were good

Khannie

rubadub wrote: »

Pancake tuesday!

YES! I've had 6 pancakes so far today. Actually, I'm off for another one and a cup of coffee before it gets too late (caffeine > Khannie).

rubadub wrote: »

I made some ones the other day, this will sound odd first but they are good. Oats, egg, water, curry powder and onion! pretty much like an onion bhaji, but I liquidised it all, if you made it thick and with chopped onions it would be more like a bhaji. Fry in a tiny bit of oil and get hot curry sauce to dip them in.

I'm sold tbh. Will give that a lash during the week some time.

rubadub wrote: »

Now the next one sounds even worse, but I used to be a big batter fan from the chipper, unsweetened oat pancakes, sprinkle on salt & vinegar and ketchup- yep I was roaring drunk but I swear they were good

No deal.

rubadub

Khannie wrote: »

No deal.

LOL Don't knock it till you try it!

Macha

What about savoury pancakes? Obviously still carb-heavy & should be saved for morning/post workout..

What would be good flours to use? Chickpea flour would be high in protein...

Then fillings could be chicken, mushrooms etc

Any ideas?

I'm on a pancake buzz

rubadub

taconnol wrote: »

Chickpea flour would be high in protein...

AKA gram flour. And the proper flour for making onion bhajis with, I am not sure if you can get wholemeal gram flour, it is hard enough to get gram flour anyway. It can be got in asian shops.