Without butter, with less sugar and with unrefined flours. Here is a first meal suitable for those who train, but does not want to give up taste
Have you ever heard of light pancakes, fitness pancakes, protein pancakes? What are? Simply the classic American pancakes, but revisited in a healthy key, fat-free, with little sugar, more fiber and more protein.
You can do it in different ways, with yogurt, without eggs, with flour 1 or with that of oats or wholemeal.
Here 5 recipes to try!
A procedure for 5 recipes
Of the 5 recipes we will simply indicate the ingredients why the procedure is always the same.
To prepare excellent pancakes, you have to mix them separately dry ingredients, ie flour and yeast, e those liquid, ie milk, yogurt and eggs.
Then mix everything, but quickly enough and if there are lumps, it does not matter, it's better.
The ideal would be to prepare the dough in the evening and leave it in the fridge for the entire night in order to mix all the flavors and textures well.
We suggest you to get high and fluffy pancakes beat the egg whites, when you find them among the ingredients in the recipe, and add them slowly to the rest.
When the mixture is ready and quite thick, pour it into one hot non-stick pan greased with a little clarified butter or oil.
When the first bubbles appear, it's time to turn the pancake on the other side.
Do not crush them never during cooking!
Super protein pancakes
These pancakes are based on Greek yogurt and egg whites.
They are perfect for the breakfast of those who train because they are rich in protein.
You can use a whole, thin or even whole-grain Greek yogurt if you want to give a little more taste to your breakfast.
Ingredients
150 g of Greek yogurt
50 gr of flour 1
1/2 teaspoon of baking powder
a teaspoon of lemon juice
100 g of egg whites
1 tablespoon of crushed cane sugar
Integral pancakes
This is a variant of the previous recipe with whole wheat flour instead of 1.
You can also choose that multigrain, but maybe mix it with a flour a little 'more refined otherwise the mixture will remain too loose.
Ingredients
100 g of wholemeal flour
a jar of greek yogurt
2 egg whites
1 tablespoon of crushed cane sugar
1 teaspoon of baking powder
a pinch of salt
Pancakes with oats
These pancakes are prepared with the oat flour.
You can buy it or obtain it by finely chopping the whole oat flakes.
We have sweetened them with agave, but you can also use maple syrup, honey or rice malt.
Ingredients
100 g of egg whites
60 g of agave
100 g of oat flour
1 pinch of baking powder
1 tablespoon of water
Pancakes with oats without eggs
This is one vegan recipe since there are no ingredients of animal origin.
Only oat flour and vegetal milkand that you can vary according to your tastes.
That of oats and almonds are the best for the preparation of desserts.
Ingredients
100 g of oat flour
30 g of crushed cane sugar
a packet of vegan yeast
200 ml of oat milk
Pancakes two ingredients
The easiest and easiest pancakes to prepare.
Only two ingredients: 1 banana and an egg.
To obtain the soft consistency typical of the pancake and not that of an omelette the secret is to crush the banana with a fork and do not blend it.
You can add a tablespoon of flour and a pinch of baking soda if you want them softer and taller.