Run Nelly Run

Run Nelly Run

Running through life as self-proclaimed house wife, mother, homeschooler, and wanna-be chef

Triple ‘P’ Pancakes

 

I think it’s safe to say that oatmeal is the meal of choice, (or so it seems) for most athletes/runners out there.  If I was given a penny for every time I’ve read on a runner’s blog about their go-to breakfast before or after a run…I would have a LOT of pennies.

I don’t mind oatmeal.  In fact, on a cold winter day before I head out skiing or snowshoeing there is nothing better then a bowl of warm oatmeal.

However, I am much more of a pancake girl.  I love pancakes!  But, I don’t love how most pancake mixes out there are filled with lack-luster ingredients that are semi-healthful…but not fitting the bill for my needs.

I am always free styling breakfast for myself and Bodhi.  On one of my more inspired days I came up with some pretty amazing pancakes and they have been a hit in our household ever since.

I have to warn…if you’re looking for light-as-air, pillow-like pancakes…these are not it..these are the memory foam left out in the cold kind of density pancakes, (okay this analogy might have been a stretch, but we did have a memory foam topped bed in WY…it took us at least an hour every night going to bed before our bodies could sink into the material. Our house was cold.)

These pancakes are great for 5 reasons:

  1. They contain everything good about oatmeal, but you get to enjoy them in pancake form, (which for me includes maple syrup, sun butter, and lots of blueberries)
  2. They have protein, carbohydrates, and fat all rolled into one package, (remember my superfoods?)
  3. They’re vegan.  I have a lot of vegan friends and actually feel a lot better myself when I eat primarily vegan.  It is always good to incorporate more plant-based proteins and these pancakes do that for you.
  4. They’re gluten free.  In my world this is critical.  I like that they don’t contain any gluten free flours that are no better then processed white flour.  All I used were gluten free oats; you get the fiber, nutrition, and flavor without any G.I. discomfort.
  5. They’re dairy free.  Again, super critical in my world.  However, the best part about this recipe being dairy free is the fact that no milk or butter is required in the batter…which usually means you already have the ingredients on hand, and if you don’t you can buy a bunch of ingredients that will stay fresh in your pantry for a long time! (us moms have to plan ahead).

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First gather your ingredients.  You’ll need golden flax seed, gluten free oats, coconut palm sugar, and pecans.  

Process your ingredients in the blender until it looks like a coarse-ground flour.  You have to be careful not to over-blend your flour…the pecans and flax could turn into a paste, (a pre-butter state).

oats, pecans, flaxseed, and coconut sugar...that's it!

oats, pecans, flaxseed, and coconut sugar…that’s it!

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Once your flour is done, that’s it.  If you are not going to use it right away, store it in a air tight container, (in the fridge) until you do.

I used mine immediately.  I measured out enough of the mix for 2 servings, (it makes 3).

I added a pinch of salt, (which I do after I make the mix)

I like this kind of salt, gives you an added boost of minerals

I like this kind of salt, gives you an added boost of minerals

I added water until it was a pancake-batter like consistency

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This is where you can get creative.   My boys and I love blueberries so I added in frozen blueberries.  I also like cinnamon for an extra added sweetness as well as a way to help stabilize our blood sugars.  I also added in a hint of nutmeg; something about this time of year that just makes nutmeg an extra for everything I bake.wpid-20151129095700.jpg

Something you need to know about flaxseed if you don’t already.  Flax is a great egg-replacer.  When it is ground and combined with water it turns into a gelatinous mixture that is great as a binder.  Give your mix 5 minutes of rest before you add in your “fixings” or decide to make them into pancakes; you could need to add more water if they become to thick.

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Trout always has me pour frozen blueberries out in a measuring cup while I’m baking…it’s become our little habit…we are quirky and I’m lazy about dirtying another dish to be cleaned

Make sure you have on hand extra frozen berries…my boys devour them.  It is tradition for me to buy one bag for our baking needs and one specifically for snacking.

Heat up a skillet or I used my ceramic frying pan.  Make sure to use a liberal amount of coconut oil! Coconut oil has a high smoking point, so please please use it or something comparable, I would hate for you to go through the trouble of making something healthy only by frying it in a “bad” fat.

I use quite a bit...it ensures no pancakes are casualties in the cooking process

I use quite a bit…it ensures no pancakes are casualties in the cooking process

Next add your batter.  You’ll have to form it into “pancake” shapes.  I don’t mind if mine are a perfect circle…we eat ours rustic style.

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Cook the pancakes on one side until you can see the sides are browning and starting to lift away from the pan.  You’ll want to make sure to give them adequate time to cook on both sides, (it’s also important to makes sure they aren’t too thick otherwise you will get a doughy center and burnt outside).

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This is how they will look when they are done cooking, golden brown and delicious!

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sun butter + real maple syrup = pancake magic

Serve immediately with your favorite toppings!  

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*  I ate these before going on a 3 mile shake-out run for the day.  I ran approximately 2 hours after consuming these and felt great! I was not at all hungry, not still full either, and made me feel energized for my shorter run today.

A huge hit with the little's crowd

A huge hit with the little people crowd

Triple 'P' Pancakes
Serves 1
Protein-packes, vegan, gluten-free
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Cook Time
5 min
Cook Time
5 min
pancake mix
  1. 2 C. gluten free oats
  2. 1/2 C. golden flaxseed
  3. 1/4 C. pecans
  4. 1/4 C. coconut palm sugar
  5. pinch of salt
Single Serving
  1. 1 C. mix
  2. 1/2 C. + additional if needed, water
Mix
  1. Take all ingredients, except salt and combine in blender
  2. Blend until ground in to flour, (making sure not to blend too long so that pecans and flax don't turn into butter)
Single Serving
  1. 1 C. mix
  2. 1/2 C. water + additional if too thick
  3. pinch of salt
  4. combine in bowl and stir until smooth and combined
  5. Wait 5 minutes to make sure enough water is added
  6. If mixture is too thick add more water until desired consistency, (should be thick enough to hold a shape in pan, but not so thick that you could make a pancake snowman)
  7. Add in "additions" if like
  8. Heat skillet on medium heat
  9. Melt coconut oil in pan to coat bottom
  10. Spoon out batter into 3 evenly shaped discs
  11. Fry on one side until sides become golden in color and start to lift away from pan
  12. Flip and cook on other side until golden brown in color
  13. Serve immediately!
Fun additions
  1. blueberries + cinnamon + nutmeg
  2. chocolate chips + banana slices
  3. Chopped strawberries + cardamom
  4. Toasted pecans + chopped dates
Run Nelly Run http://www.runnellyrun.com/

 

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2 Comments

  • […] Oh my goodness!  This mix has become my latest breakfast obsession!  It’s loaded with protein and fiber, and so filling!  I mix 1/3c with one egg, cinnamon, nutmeg, baking powder, 2TB almond milk, and 1/4c canned pumpkin…cook…and viola!  A delicious and fast tasty breakfast!  I put a touch of real maple syrup on top and it’s pretty much the best way to start the day. (Aside from a morning run!) 😉  Now, this does have gluten in it, so if you’re looking for a GF option, check out my friend Danielle’s fab blog for a scrumptious recipe: Triple “P” pancakes […]

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