Whole Wheat Banana Protein Pancakes

Whole Wheat Banana Protein Pancakes - Mimi's Fit Foods

We love pancakes at our house.  As soon as my baby girl sees pancakes on the griddle she starts chanting, “Num, Num.”  It about kills her to wait the 4-5 minutes for them to cook.  Because we eat them so often, I try to mix things up and make different varieties during the week.  I recently gave these a try and they’re a winner!  The amazing thing is that you don’t add a lick of sugar!  The mashed banana sweetens the pancakes perfectly.  In addition, the banana flavor really does shine through on these.  Another great health benefit is that these are very high in fiber, which also makes them very filling.

I’ve created the recipe to fit a serving size where you can simply just eat the pancakes for breakfast.  They have enough proteins, carbs (grains and fruits), and fats.  However, if you prefer, you can always dial your serving size down to 2 pancakes and eat an egg too.

We like to top our pancakes with sugar-free maple syrup (only 10-20ish extra calories).  Bananas and maple flavor just go well together.  That being said, I think they are good enough on their own.  So, if you need a breakfast that you can grab and eat on your way out the door, these will certainly fit the bill.

Here’s to another healthy, well-balanced, and tasty breakfast!

Whole Wheat Banana Protein Pancakes
Adapted from Vega Sport

1 medium banana, mashed
1 teaspoon vanilla extract
1 cup low fat milk
1 cup whole wheat flour
1 scoop whey vanilla protein (100 calories & 26g Protein per scoop)
1 teaspoon baking powder
1 teaspoon baking soda
1/4 teaspoon cinnamon
coconut oil or non-stick cooking spray (for greasing pan/griddle)

Whisk together banana, vanilla, and milk.  Set aside.

In a separate bowl mix remaining dry ingredients.

Incorporate the dry ingredients into the wet, mix until just combined.

Melt coconut oil in a non-stick pan over medium heat, or use a griddle.  Add a quarter cup of the batter to the pan/griddle.  Flip once bubbles have formed and popped.  Cook another 1-2 minutes or until pancake is cooked through.  Repeat.  Makes approximately 8 pancakes.

If desired, top with fresh fruit and/or sugar-free maple syrup.

Serves 3.

Nutritional Information (Per Serving = Approx. 2.5 Pancakes, No Toppings)
Calories:  209
Protein:  11.8g
Carbs:  40.1g
Fat:  1.5g (0.5g = Sat.)
Fiber:  6.2g
Sugas:  5.7g

*Other Nutritional Notes:  If you get 8 pancakes out of your batter, each pancake is approximately 78 calories (4.4g protein, 15g carbs). 

Whole Wheat Pumpkin Pancakes

Whole Wheat Pumpkin Pancakes - Mimi's Fit Foods

It’s totally pumpkin season!  If you are one who loves to cook/bake with pumpkin, you’re going to love today’s post!

I love cooking with pumpkin and when the fall air gets crisp, it’s an immediate craving!  I came across this pancake recipe and knew I had to give it a whirl.  Oh, it was so perfect!  We made these on a cool morning and the pumpkin flavor mixed with cinnamon, and then topped with maple syrup . . . . yeah, it was the perfect fall breakfast!  The whole wheat flour was hardly noticeable, in fact, it made them more hearty and filling.  I was able to squeeze 10 pancakes out of my batter by dropping them with a 1/4 cup measuring cup.

All you pumpkin lovers . . . you really gotta add this to your line-up.

Whole Wheat Pumpkin Pancakes
Adapted from Gina’s Skinny Recipes

1 cup white whole wheat flour
2 teaspoons baking powder
1/4 teaspoon salt
1 teaspoon cinnamon
1/2 teaspoon nutmeg
1 cup buttermilk
3 large egg whites
1/4 cup canned pumpkin
1 tablespoon pure maple syrup (I used Grade B)
1 teaspoon vanilla
2 teaspoons coconut oil (melted)
cooking spray
sugar free maple syrup, for topping (extra)

Mix all dry ingredients (first 5 ingredients) in a medium-large bowl.

Comine buttermilk, egg whites, canned pumpkin, maple syrup, oil and vanilla in a bowl and mix until smooth.  pour wet ingredients into dry ingredients and mix well with a spoon until there are no more dry spots.  Don’t over-mix.

Heat a large skillet on medium-low heat.  Spray oil to lightly coat and pour 1/4 cup of pancake batter.  When the pancake starts to bubble and the edges begin to set, about 2 minutes then flip the pancakes and cook an additional 1 1/2 to 2 minutes.  Repeat with the remainder of the batter.  To serve, top with warmed sugar-free maple syrup.

Serves 5.

Nutritional Information (Per Serving = 2 Pancakes)
Calories:  156.4
Protein:  7.1g
Carbs:  27.6g
Fat:  2.9g (2g = Sat.)
Fiber:  3.6g
Sugars:  8.5g

Crunchy Tomato Bread

Oh, how I love to eat bread!  Bread is a serious weakness of mine.  There are times when I would rather have bread than dessert.  So, when I came across this recipe and stopped to considered this for my carbohydrate for dinner (instead of rice, potato, etc.), I pretty much didn’t hesitate one bit!  It reminds me SO much of bruschetta that it was hard NOT to love it.  The crusty bread, coated in fresh garlic, topped with tomatoes, Italian spices, and cheese . . . uh, you had me at crusty bread!  This is a cinch to pull together and such a wonderful treat this time of year.  The recipe calls for canned plum tomatoes (or diced tomatoes is how we commonly see them on our grocery shelves), but you can easily swap those canned tomatoes out for fresh tomatoes while you have them.  With that said, I’m going to shock several of you when I say that the canned tomatoes are usually better here.  I know . . . I’m gasping right alongside of you!  But, the beauty of this is that you can eat this treat year-round without any hesitation!  Oh!  And, if you’re a balsamic vinegar lover like me, drizzle that over the finish product and you’ll love this even more!

Crunchy Tomato Bread
Adapted from Rocco Dispirito’s “Now Eat This! Diet Recipes”

8 ounces whole wheat baguette
1 garlic clove, peeled and left whole
1 cup canned peeled plum tomatoes, roughly chopped
1/2 teaspoon dried oregano
pinch of red pepper flakes
1/4 grated Parmesan cheese
1 teaspoon extra-virgin olive oil
freshly ground black pepper

Cut the bread in half lengthwise.  Place it in a toaster oven (or under the broiler in your oven) and toast.

Rub the toasted halves with the clove of garlic.  Divide the tomatoes in half, and distribute them over the bread pieces.  Sprinkle the oregano, red pepper flakes, and cheese over the bread.  Top with a few drops of olive oil, and then season with salt and pepper to taste.

Transfer the bread back to the toaster oven (or broiler) and toast until the tomatoes are warmed through and the cheese is melted, about 5 minutes (watch carefully to ensure your bread does not burn).

Slice into 6 separate pieces.  Serve immediately.  Serves 6.

Nutritional Information (Per Serving)
Calories:  112
Protein:  5.3g
Carbs:  19g
Fat:  2g (0.6 = Sat.)
Fiber:  2.7g

Fit Burger Buns

Honestly!  Who makes their own burger buns!?  That’s what I thought when I first saw these hit the food blogging world.  But, then my curiosity got the best of me and I couldn’t resist trying them.  I figured if they weren’t worth the time, then it would only be once that I would ever make these.  But, if they ended up being as good as everyone had claimed, then I would be jazzed!  To no surprise (since I’m now passing the recipe on to you), I have joined the club in making my own burger buns because these are super awesome!  They live up to every expectation that was set and the only time I buy my own burger buns now is when I’m crunched for time or need to cut a few extra calories.

If you’re someone who makes, or has made your own homemade rolls, this recipe is right up your ally.  That’s basically all this is . . . making rolls.  Rolls are pretty easy to make, and while yeast breads seem to demand a lot of time, they rarely demand a lot of effort.  90% of the time is always in the rising stages . . . which is when we are doing nothing (well, besides other things like house work, laundry, checking email, etc.).  I always make these when I know I’ll be in the house for a few hours.  I get so much done while these babies are rising/cooking that it turns out to be a win-win all around (I get delicious, healthy buns while I get a boatload of work done around my house).  If desired, you can always speed up the rising time by putting your dough in a warm oven (warm it up to about 170 degrees, then turn it off and put your dough inside).  I will warn you to keep your eye on them as they sit through the second rising (when they’re shaped into buns/rolls).  Many people have had issues with letting them rise too long and then finding that the buns have spread out way too much.

These also freeze well.  So, I never hesitate to make a full batch because I know I can freeze whatever we don’t eat and then I’ll have delicious, healthy buns for the next day (because I’ll want to eat them that soon!), or the next week when burgers hit my menu again.

Whenever Beau sees that I’m making these he gets pretty excited.  He claims they take any burger to a whole new level.  I don’t ever have to rant and rave about these buns when I’m in mixed company because he does it all!  Who wants to go back to a boring, store-bought bun now?  (Not to mention that making your own bread/rolls/buns is way cheaper!)

So, have I caught your curiosity?  You know you wanna try them!  😉

Fit Burger Buns
Adapted from Annie’s Eats

3 tbsp. warm milk
1 cup warm water
2 tsp. instant yeast
2½ tbsp. sugar
1½ tsp. salt
1 large egg
3 cups whole wheat flour (freshly ground, if possible)
1/3 cup all-purpose flour
2½ tbsp. unsalted butter, softened

For topping:
1 large egg beaten with 1 tbsp. water, for egg wash
Sesame seeds

In the bowl of a stand mixer fitted with the paddle attachment, combine the milk, water, yeast, sugar, salt and egg.  Mix briefly to combine.  Add the flours to the bowl, and mix until incorporated.  Mix in the butter.  Switch to the dough hook and knead on low speed for about 6-8 minutes.  The dough will be somewhat tacky, but you want to avoid adding too much extra flour which will create tough buns.

Transfer the dough to a lightly oiled bowl.  Cover with plastic wrap and let rise in a warm place until doubled in bulk, 1-2 hours.

Line a baking sheet with parchment paper or a silicone baking mat.  Using a dough scraper, divide the dough into 12 equal parts.  Gently roll each portion of dough into a ball and place on the baking sheet, 2-3 inches apart.

Cover loosely with lightly oiled plastic wrap and let rise again, 1-2 hours, until puffed up and nearly doubled.

Set a large metal pan of water on the lowest rack of the oven.  Preheat the oven to 400˚ F with a rack in the center.  Brush the tops of the buns lightly with the egg wash and sprinkle with sesame seeds.  Bake the buns about 15 minutes rotating halfway through baking, until the tops are golden brown.  Transfer to a rack to cool completely.

Serves 12.

Nutritional Information (Per Serving = 1 Bun)
Calories:  153
Protein:  5g
Carbs:  27.4g
Fat:  3.4g (1.8g = Sat.)
Fiber:  3.7g
Sugars:  2.8g