As my daughter and I were enjoying our PB-nana Protein-cakes made by my amazing husband, it occurred to me that these delicious pancakes could easily solve 5 common pitfalls in a fit lifestyle…pitfalls that most often occur…(cue the dramatic music) OVER THE WEEKEND!
Here’s how the story goes…
You don’t want to ruin a solid week of good fitness habits, but it’s the weekend and:
1. I’m craving pancakes and…did someone say peanut butter?!
- Yes and…YES! One of the biggest mistakes we can make is to blow it on the weekend with poor food choices. There are healthy ways to make almost anything…even doughnuts! While we may not give away all of our recipes for free, this is a great one.
2. Egg whites or chicken breast doesn’t appeal to me first thing in the morning.
- I hear you on the chicken breast, and most turkey sausage or vegan morning protein alternatives are sodium-laden and simply not healthy. If you’re craving a sweet morning carb like pancakes, this will satisfy your palate while delivering the protein you need first thing in the morning. Missing protein in breakfast is a critical fitness mistake…and weekend mornings count!
3. Fitness food is expensive.
- It certainly can be, but it doesn’t have to be. You can make twelve servings of these delicious pancakes with the optional sides for less than ten dollars. That’s less than a dollar a meal. Compare that to…well, anything! We’re all for keepin’ it real (i.e. healthy ‘n fit on a budget).
4. I’ve got a family to feed.
- Making everyone a different meal is downright annoying…and tempting. Your toddler didn’t quite finish his or her meal, so you grab a few bites. Oops. Over a week, that can become a HUGE oops. Moreover, what if you could cook ONE meal that everyone likes with plenty of leftovers for the next morning…and perhaps the next? I call that winning.
5. I need some snacks for the kids’ game or while I’m out running errands.
- Rather than hitting Jamba Juice or reaching for some fruit and almonds, pack one of these. This is a healthier alternative to a granola bar and most protein bars. And certainly, it’s much cheaper as well as better aligned with your goal for a tight n’ toned midsection.
- FYI – for more on why we steer clear of Jamba and how to get the midsection of your dreams, listen to our recent episodes of Fitness is Served! here. And, don’t miss out on future episodes by subscribing to our podcast on iTunes.
Now, let’s get cooking!
Stella’s PB-nana Protein-cakes
Warning: this recipe makes 12 LARGE pancakes!
Serving size: 1 for women, 2 for men, 1/2 for toddlers
- 10 scoops of protein pancake mix (our choice MET-Rx High Protein Pancake Mix)
- 2 bananas
- 6T of Better ‘n Peanut Butter (compare 2g of fat per 2T serving with traditional PB’s 16g of fat)
- Water to desired consistency
- On griddle or large frying pan, spray non-fat olive oil spray. Avoid unnecessary cals and fat by substituting butter or any kind of oil with a nonfat olive oil spray. FYI – oil can’t be nonfat, but it’s about our ability to spray it as thinly as one can with a spray vs. spread out a tablespoon of oil. Don’t believe me? OK, read more about it here.
3. Toppings (optional)
- 1T sugar-free maple syrup (Note: serving size is a 1/4c…you don’t need that much!)
- Fresh strawberries…Trader Joe’s has a great selection right now. Limit to 1-2 strawberries per pancake. Berries are high in antioxidants and, while strawberries are nice being on the more alkaline end of the acidity scale, fruit is sugar. Use sparingly.
- 1-2T of nonfat plain Greek yogurt. The one I use (pictured below) is a generic brand that has the same nutritional stats as Chobani nonfat plain, but at 1/2 the price. Not all Greek yogurts are created equal…not even close! Read labels to compare fat, protein, and carb…sugars. (Note: serving size is a full cup…psst, you don’t need that much!)
Bottom Line: A huge advantage of prepping meals at home is not only cost, it’s control. Control over the ingredients. Control over quantities and portion size. Make better choices for a better result.