Protein Power Cakes!

[LaxPro]

So sometimes Muscle & Fitness does have something useful in it!

Recipe for Protein Power Cakes:

1 cup of oatmeal

1/2 cup crushed pineapple, drained if using canned

4 egg whites

1/4 cup of fat-free milk

1/2tsp. cinnamon

1 1/2 oz. raisins

1 serving(scoop) of protein powder


Combine and refrigerate the ingredients for these cakes the night before and wake up to an easy-to-cook breakfast. In a large bowl, bombine the first seven ingredients. Set aside. Coat a large nonstick skillet with cooking spray and heat it to medium-high heat. Place two heaping tablespoons of batter onto skillet, brown three minutes, turn and brown on the other side until the cake cooks through. Makes six servings.

Now for the good part, the nutrition facts! Each cake contains 120 calories 10g of high quality protein and 19g of complex carbs. Add onto that 1g of fat and 1g of fiber and you have yourself a fine breakfast or anytime meal/snack.

Oh and personally I don't use pineapple in my cakes. I replace it and put in 1/2 cup of almonds for extra good fat/protein. These things taste -so- good. You cook them just like a pancake. I swear I could eat them all day.

[keninottawa]

I'm giving these a shot sometime. Thanks for the info!

[thajeepster]

replace the pineapple with either, sweet potato puree, pumpkin puree, or cottage cheese... now thats what im talking about Pretty sure unsweetened applesauce works too... I love my pumpkin pancakes though, just ate a batch this morning.

[1MOREP]

Good, If you picked up the latest issue you would already have the recipe.

[The Doc]

This is the recipe I've been using, it's quick easy and it helps get some EFA's in your morning meal .

High Protein Waffles/Pancakes

3 scoops Designer Whey Natural Flavor
1 egg
1/4 cup Water
1 Tablespoon Baking Powder (optional)
2 Tablespoons Oil (Flax Seed, CLA,etc...)

1. Mix all the ingredients together.
2. Cook in a Waffle Iron, or make like Pancakes

BECAREFUL: They cook pretty fast. Much faster than
regular pancakes or waffles.

If the batter seems a bit too thick, add some more
water. Too thin, more protein. If they get too fluffy,
cut back on the baking powder. This will work just fine
without the baking powder, but they seemed a bit heavier
than I liked. I have also tried this with the Chocolate
flavor (don't ask). To use the Chocolate flavor, use only
2 scoops of protein powder. I have not tried the Vanilla.

They will brown just like regular pancakes. Top them with
whatever you want, Davinci syrups included .

The Doc

[tongueincheeeck]

Hey DOC, you sure you havent left out an ingredient? Like oats or flower or something? I cant imagine cooking a protien shake!

Originally Posted by The Doc

This is the recipe I've been using, it's quick easy and it helps get some EFA's in your morning meal .

High Protein Waffles/Pancakes

3 scoops Designer Whey Natural Flavor
1 egg
1/4 cup Water
1 Tablespoon Baking Powder (optional)
2 Tablespoons Oil (Flax Seed, CLA,etc...)

1. Mix all the ingredients together.
2. Cook in a Waffle Iron, or make like Pancakes

BECAREFUL: They cook pretty fast. Much faster than
regular pancakes or waffles.

If the batter seems a bit too thick, add some more
water. Too thin, more protein. If they get too fluffy,
cut back on the baking powder. This will work just fine
without the baking powder, but they seemed a bit heavier
than I liked. I have also tried this with the Chocolate
flavor (don't ask). To use the Chocolate flavor, use only
2 scoops of protein powder. I have not tried the Vanilla.

They will brown just like regular pancakes. Top them with
whatever you want, Davinci syrups included .

The Doc

[The Doc]

Originally Posted by tongueincheeeck

Hey DOC, you sure you havent left out an ingredient? Like oats or flower or something? I cant imagine cooking a protien shake!

Don't knock it until you've tried it . You can add them if you like, but I know most people here like to keep things quick and easy in the morning. Most store bought pancake batters really only have flour, oil, leavening (baking soda), dextrose, salt, egg white and milk. Your simply replacing the flour and dextrose with protein powder, the milk with water, the dried egg white with an egg, and leaving out the salt. The ingredients are pretty darn close to old Aunt Jemima your just using a much healthier version. Hope this helps explain it a little better.

The Doc

[mondesi02]

..lately when I travel I make a bunch of "oatmeal, eggwhite & almond" pancakes and keep them in a tupperware. Bob Cicherillo got me doing this...there so much better then taking shakes everywhere.

...

[rockstarsar]

Sarah's Protein Cake Recipe - adapted from a Mondesi02 recipe
(makes 1 small cake or 4 large square protein bars)

36g (approx. 1/2 cup) nonfat dry milk powder
61g egg substitute like Egg Beaters (or 2-3 egg whites)
210g banana, edible portion only
2 tsp oil
4 scoop whey (I used chocolate)
120g oats
2 oz cream cheese
4 packets Splenda

Combine all in large mixing bowl and mash the bananas with a giant spoon until it's mostly a mush, but a few small whole chunks tastes good in the finished cake. Add water until the batter is fairly liquidy; start with 1/2 cup water and keep stirring it in until the mix is hearty but very supple and easy to move the spoon through. Think thickness of applesauce, except chunkier.

Spray a 9x9 nonstick cake pan with PAM. Warning: my batch in a nonstick iron pan turned out great, but the batch cooked in an old tinny steel pan stuck horribly to the bottom. Cook at 350 degrees for 25-30 minutes, until toothpick comes out clean.

Remove from oven and cool. Cut into 4 squares for 331 calories, 6.9g fat, 40.5g carbs (4.3g fiber, 3g sugar), and 29.5g protein per square. Values will vary, of course, depending on the brand of whey you use.

Or slice it into thinner slices like a cake. Enjoy!

[US_Ranger]

Wow, you guys made me really really hungry. All of you cook your recipes up and mail them to me........NOW!

[Kurz]

Originally Posted by rockstarsar

Sarah's Protein Cake Recipe - adapted from a Mondesi02 recipe
(makes 1 small cake or 4 large square protein bars)

36g (approx. 1/2 cup) nonfat dry milk powder
61g egg substitute like Egg Beaters (or 2-3 egg whites)
210g banana, edible portion only
2 tsp oil
4 scoop whey (I used chocolate)
120g oats
2 oz cream cheese
4 packets Splenda

Combine all in large mixing bowl and mash the bananas with a giant spoon until it's mostly a mush, but a few small whole chunks tastes good in the finished cake. Add water until the batter is fairly liquidy; start with 1/2 cup water and keep stirring it in until the mix is hearty but very supple and easy to move the spoon through. Think thickness of applesauce, except chunkier.

Spray a 9x9 nonstick cake pan with PAM. Warning: my batch in a nonstick iron pan turned out great, but the batch cooked in an old tinny steel pan stuck horribly to the bottom. Cook at 350 degrees for 25-30 minutes, until toothpick comes out clean.

Remove from oven and cool. Cut into 4 squares for 331 calories, 6.9g fat, 40.5g carbs (4.3g fiber, 3g sugar), and 29.5g protein per square. Values will vary, of course, depending on the brand of whey you use.

Or slice it into thinner slices like a cake. Enjoy!

dont mash the bananas..........slice them and put on top with sf choc. sauce and some cinammon...........nice.

[brake]

Originally Posted by mondesi02

..lately when I travel I make a bunch of "oatmeal, eggwhite & almond" pancakes and keep them in a tupperware. Bob Cicherillo got me doing this...there so much better then taking shakes everywhere.

...

oooh... whats the recipe?