Everyone has some things that they do so regularly, and with so little thought, that they seem like second nature.
For most of us, driving is one of those things. When we first started driving, it was really challenging, and seemed so overwhelming. After a while, it gets easier, you can turn on the radio. Then you can hold a conversation with a passenger. Eventually, you can apply eye makeup, eat, and talk on the phone all while driving. (Kidding! Totally kdding, and I do not recommend nor condone that. Although I have seen it done. I live in South Florida, remember.)
Eating healthfully and gluten free has become that way for me. I had a bit of an edge, with my fitness background I had already been eating mostly whole unprocessed food, and cutting out gluten was just an additional step. So sometimes I forget that things that seem “normal” to me are a bit foreign to others.
Case in point. My friend Kim, over at Gluten Free is Life. Kim has an awesome handle on nutrition. Last week we were on Twitter (I’ve been so impressed with the people I’ve met and information I’ve gotten on Twitter-you can find me over there @ErinElberson) and she was asking about gluten free pancakes. Well, even before I was diagnosed celiac I’ve been making “pancakes” with oats and egg whites. The only change is now I use certified gluten free oats. It makes a high fiber, high protein breakfast. And it can be very portable.
Kim took the idea and ran with it. She even posted a photo of her beautiful pancake, which I am going to steal and post here. She is a much better food photographer than I am.
So here’s the “recipe” and variations:
-1:1 ratio of egg whites and oats. 1 serving is approximately .5 cups of egg whites (like in the cartons at the grocery, or I go thru a bunch of them so I use Egg Whites International) affiliate link-if you decide to order thru that link I’ll receive a small percent.
If you use eggs it will be about 4-5 egg whites or 3 ish whole eggs.
-Combine together-if you like a chunky texture you can just whisk ‘em, or you can blend them up if you like a smoother consistency. Mine vary-depends on hunger and laziness quotient.
-I add a little cinnamon, stevia, and vanilla. Sometimes some cacoa/cocoa powder. Many times I’ll also add a tablespoon or two of ground flaxseed for a little texture and healthy fats. Sliced almonds would be yum. Kim took it up a notch and spread almond butter on hers. Mmmm….almond butter…..
-You can add some fresh or frozen fruit. Kim topped hers with fresh berries. I always have frozen blueberries on hand, so those often get tossed in. Right now strawberry season has begun here. This makes me very, very happy, and means there will be a lot of strawberries eaten.
I like mine sweet, but you can also make them savory. Someone on Twitter was mentioning smoked salmon the other day-chop some up, throw it in with some spices, spread a little farmers or cream cheese on top-how’s that for a savory pancake? Anna also had the idea of making it into a wrap of sorts-that’d work!
The macronutrient and calorie breakdown for the basic 1 serving recipe is as follows:
-Approximately 200 calories:24 grams of carbohydrate of which 3 are fiber, 18 grams of protein, 2 grams of fat.
These are also highly portable. Cook em up, cut em up and toss em in a container. Heck, you could even put it in a zip top bag if you had to. These can be eaten warm or cold, and taste good either way. They’re not stinky on planes. It’s a win-win.
Enjoy! Check out Kim’s beauteous interpretation here.
If you haven’t, check out the Gluten Free and Fit basics for a good starting point here. And, for more information on gluten free nutrition, click here.
Let me know what variations you like in the comments!
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