June 15 2018
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*REPUBLISHED WITH PERMISSION OF VELOPRESS FROM ROCKET FUEL: POWER-PACKED FOOD FOR SPORTS AND ADVENTURE BY MATT KADEY, RD. See more recipes at rocketfuelfoods.net.
Blueberry Protein Freezer Pancakes
By thinking ahead and making up a batch of these protein-rich pancakes and freezing them, you can almost instantly enjoy a taste of breakfast for your recovery meal. Forget the fork and knife; just reheat and eat them with your fingers. Lemon zest adds a nice essence to each bite.
1/2 cup carton liquid egg whites
1 cup reduced-fat cottage cheese
1 medium-sized banana
1/4 cup pure maple syrup
1 1/2 cups oat flour
1 tsp. cinnamon
1 tsp. baking powder
1/2 tsp. baking soda
Zest of 1 lemon
1 cup fresh or frozen blueberries
Place egg whites, cottage cheese, banana, maple syrup, oat flour, cinnamon, baking powder, baking soda and lemon zest in a blender or food processor and blend until smooth. Stir in blueberries. Lightly grease a large skillet or griddle with butter or cooking spray and heat over medium-low heat. Pour 1/4 cup batter for each pancake into pan and cook for 2 minutes per side, or until golden. Repeat with remaining batter, greasing pan as needed. You should end up with about 14 pancakes. Cool completely on metal racks. When cooled, place pancakes on a parchment paper–lined baking sheet and place tray in freezer until pancakes are completely frozen, about 4 hours. If needed, freeze pancakes in two batches. Once frozen, transfer pancakes to a zip-top freezer bag or other freezer-safe container and store frozen for up to 2 months. To reheat, stack pancakes on a plate and microwave for 90 seconds, or until heated through. Or defrost and warm them using a push-down toaster. You can also reheat in an oven or toaster oven set to 350.
PER SERVING: CALORIES 192, PROTEIN 11G, FAT 2G, CARBS 32G, FIBER 4G, SODIUM 161MG