Pancakes
In order to quickly achieve weight gain goals, it is essential to follow a high-calorie diet. However, it is also crucial to ensure the quality of the proteins and amino acids involved. The goal is to increase muscle mass with healthy food, without harming health. Pancakes can give you the energy you need to start your day right. They are ideal for breakfast, ten minutes is enough to prepare one. This recipe contains over 600 calories, 20g of fat, 44g of protein and 65g of carbohydrates.
The ingredients to bring together
To prepare healthy pancakes, you will need:
- 100 g of oat flakes (very digestible source of dietary fiber);
- a whole egg (6 to 7 g of protein);
- 4 egg whites (rich in Omega 3 and 6, containing almost 100 kcal);
- 10 g of almonds.
In addition to these main ingredients, you can add a banana to enhance the taste of the small, thick pancake. Moreover, it is an excellent source of potassium and magnesium. You can replace the almonds with walnuts. It is an oilseed containing polyunsaturated acid, a nutrient capable of lowering bad cholesterol. If you want to flavor your protein pancake, you can opt for orange blossom, cinnamon or vanilla extract. If you want a fairly sweet dish, you have the choice between agave syrup and stevia. The latter contains no calories. Finally, you have the right to incorporate a little coconut milk into the preparation. You can also add 100 g of cottage cheese and vegetable oil.
Steps to follow to prepare protein pancakes
Start by putting the oatmeal in a blender or salad bowl. Then, mix the whole egg and the 4 egg whites into it. During this step, you can also add coconut milk, cheese and vegetable oil if you want. Then add the almonds (or the banana cut into small pieces). Mix everything until you obtain a rather thick and homogeneous paste (without lumps). This should not be too liquid! No rest time is required before cooking. Cook your pancakes one by one in a non-stick pan heated over low heat. Make sure each side is nicely browned. In general, your small, thick pancakes should rise slightly and be soft.
The best side dishes for protein pancakes
Since your goal is weight gain, you have a wide range of options when it comes to protein pancake toppings. You can eat it with chocolate chips or grated coconut. To obtain the most positive effects on health, it is advisable to garnish the dish with delicious fruits such as blueberries and banana. If you want to gain a lot more protein, you can use whey to accelerate your muscle gain. This is a powdered whey (whey obtained during cheese making) to be added to the preparation before the mixing stage. With this ingredient, the pancake may be a little dry, but is more filling.
