In Blog, Recipes

Grain Free Blueberry Pancakes

Breakfast is the most important meal of the day.  Comprised of two works “break” and “fast”, breakfast means breaking the fast.  Its important to get your metabolism going each day so you can burn more calories all day long.  What’s more important than actually eating breakfast however is the composition of macronutrients that you consume.  Eating a breakfast full of carbohydrates (with or without sugar) will spike your insulin levels, which not only promote fat storage but will leave you starving a few hours later.  As part of my clients healthy Lifestyle Diet Plans, eating meals like this is an easy way to get their nutrition and feel satisfied for hours.

Most traditional breakfast foods are loaded with carbohydrates, especially simple sugars that won’t do the trick to get you burning fat.  If you want to really get your furnace going you’ll need to get in the habit of starting your day with a healthy dose of protein and some fat and a small portion of low glycemic carbohydrates.

Grain Free Blueberry Pancakes

Typical foods like pancakes, waffles, and cereals are full of carbohydrates and devoid of all protein.  Even if you used whole grain flour or bought a grain-based cereal, the bottom line is still a high carbohydrate breakfast without enough protein and fat to keep you satiated and get your metabolism going.  These grain free pancakes are also nut free as they only use coconut flour.

Always starting the day with high protein foods like eggs and shakes can get old quickly for most people so that’s why I am always looking for alternatives to things like muffins, waffles and pancakes that are grain free but allow you to feel like you are eating the real thing.   These blueberry pancakes will not disappoint the carb fanatic in your family or the paleo lover!  And blueberries have so many amazing benefits.  Try them with some coconut oil to get your healthy fat and just a touch of maple syrup or use maple flavored balsamic vinegar for even less sugar.  Low carb, high protein and loaded with flavor make a few batches so you can freeze them for breakfast during the week.

Grain Free Blueberry Pancakes

1 scoop vanilla protein powder (I used Sunwarrior Raw Blend)
1 T coconut flour
½ tsp. baking soda
1/4 tsp. stevia or to taste
½ cup egg whites
¼ cup unsweetened vanilla almond milk or coconut milk
1/3-cup blueberries (I used frozen organic)
½ tsp. vanilla extract

1. In a medium size bowl mix all the dry ingredients and set aside.
2. In a small bowl mix egg whites, almond milk, blueberries and vanilla.
3. Add wet ingredients to dry and stir until mixed well.  If consistency is too thick add a little more almond milk and if too thin add just 1 tsp. of coconut flour.
4. Heat a griddle over medium heat and spray with coconut oil.

Use a heaping Tablespoon of batter for each pancake and spread it out a bit so it’s not too thick.  Cook about 2 minutes and check bottom before turning over.  These will not bubble up so you need to keep an eye on them to see when to turn them over.

Makes 8-10 small pancakes
Serving size:  1

Calories 222
Fat:  3 g
Carb:  20 g
Protein:  31 g

Are you looking to transform your health? Mary works with clients all over the country developing personalized nutrition and exercise plans for weight loss and health. If you’re ready to get started on your journey to health and wellness contact her today!

Visit BodyDesigns Two Week Detox Plan or BodyDesignsbyMary for more information.

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