The trick to making vegan protein pancakes and muffins

Ever since I learned about protein pancakes and muffins, all I want to do is make them. I love pancakes and muffins but don’t normally eat them because they don’t normally have a lot of nutritional value.

A lot of recipes I found for flourless pancakes and muffins — where protein powder is used in place of flour — require eggs. The vegan subsitutes for eggs are typically flax “eggs” and chia “eggs”.

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When I use these, my muffins and pancakes NEVER cook fully in the middle, no matter how long I cook them. They’re always wet inside. I still eat them, though, because there’s no risk of salmonella poisoning or anything (+1 for veganism).

Even more frustrating, half the time I can’t even flip the pancakes properly and they end up turning into a scramble.

I was determined to figure out a way, so I’ve tried a lot of different approaches:

making the batter more dry

making thinner pancakes

using VeganEgg

adding coconut flour

adding almond meal

None of these worked. This morning I decided to try using actual flour (buckwheat flour) to make pancakes…

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Amazingly, they were not hard to flip, AT ALL. And, they were actually cooked inside and not wet.

I hope I saved you some time if you’ve been looking for a way to make vegan protein pancakes. I can’t give you an actual recipe because I didn’t write down what I was doing this morning, but the bottom line is:

You can’t really make eggless and flourless protein pancakes where you substitute flour for protein powder. You MUST use some kind of flour.

If you disagree and have somehow been successful — please share what you did!

Meal Prep Sunday | Project Meal Prep

On Monday night, I went to a knife skills class at Sur la Table, which is a cooking supply store.

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How Abbi on Broad City feels about Bed Bath and Beyond is how I feel about kitchen supply stores.

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Abbi dancing with an employee at Bed Bath and Beyond

Having been cooking for a few years now, I didn’t think I would learn as much as I did in this class. For example, my way of cutting bell peppers was so inefficient. I’m really glad I took that class, because I think I’m going to be able to chop fruits and veggies much faster (and safer) than before.

I used to not like eating oranges because the pith is sometimes really thick, but we learned how to cut oranges so that you just get the inside and now I love oranges.

We got a break in the middle to shop around the store and got a discount for being in the class, so I bought this apron that was in the sale section.

breakfast-muffins

Anyway, for breakfast this week I had the intention of having green smoothies, but in the middle of the week I decided I wanted something more substantial that I could chew. I found a recipe for these baked chocolate oatmeal breakfast muffins on Chocolate Covered Katie‘s website. They taste like dessert and are so yummy. I added coconut flakes to the recipe.

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If you saw my previous blog post, you’ll have seen a recipe for Spaghetti Squash and Sausage Pasta. That’s what I had for dinner. I used 2 squashes and that filled 4 large mason jars, and then I kept the sauce in a separate giant container. I thought it made a really good dinner, not too heavy but satisfying.

Halloween is upon us! I am planning to make some vegan treats for 2 parties that I’m going to. What are you planning on making??

3 different things you can make with just bananas and oatmeal

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Bananas and oatmeal / oat flour are kind of a magical combination.

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I’ve discovered three completely different things you can make with just these two ingredients. But first, let’s talk about the nutritional value of oatmeal. According to Authority Nutrition:

Oats are among the world’s healthiest grains.

They are a good source of many vitamins, minerals and unique plant compounds.

Oats also contain large amounts of unique soluble fibers called beta-glucans, which provide numerous health benefits.

These include lower cholesterol, reduced blood sugar and insulin responses, relieved constipation and improved immune function.

In addition to all this, oats are also very filling, and may reduce appetite and help you eat fewer calories.

You don’t even need any added sugar if your bananas are ripe enough, so your blood sugar won’t spike as much as eating conventional pastries.

Muffins

Ingredients (makes about 5 muffins):

  • 4 medium ripe bananas
  • 2 cups oat flour

Directions:

  1. Preheat oven to 375 degrees.
  2. Mash bananas with a fork or potato masher, or blend in a food processor.
  3. Mix all the ingredients in a large bowl until combined.
  4. Thoroughly grease a muffin tin, or use muffin liners.
  5. Evenly distribute batter into muffin tin.
  6. Bake for 20-25 minutes or until a toothpick inserted into a muffin comes out clean.

Cookies

Ingredients (makes 6 cookies):

  • 1 ripe medium banana
  • 1 cup oat flour (ground up oatmeal)

Directions:

  1. Preheat oven to 350 degrees.
  2. Mash up the banana with a fork.
  3. Add in the oat flour and mix until well combined.
  4. Optional: Add in dried fruit, nuts, cacao nibs, or anything your heart desires. I added a scoop of pea protein powder, one chopped up date, and some crushed up walnuts.
  5. Put onto a lightly greased cookie sheet or parchment paper and bake for 10-15 minutes or until firm.

You can eat these for breakfast!

Pancakes

Ingredients (makes 3 pancakes):

  • 1 medium ripe banana
  • 1 cup of oat flour (ground up oatmeal)
  • A few tablespoons of milk of your choice

Directions:

  1. Put everything in a blender or food processor and blend until smooth. Add enough liquid so that it’s not super thick.
  2. Heat up a lightly oiled frying pan to medium heat.
  3. Add spoonfuls of pancake batter into the pan to make 3 pancakes.
  4. Flip when bubbles start to form on the top.

Jazz it up

You can customize these up with whatever you have lying around in your kitchen, like:

  • dried fruit
  • cinnamon
  • protein powder
  • crushed up nuts
  • cacao nibs
  • chocolate chips
  • chia seeds

The world is your oyster!