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4 REASONS WHY SWEET POTATO PROTEIN PANCAKES ARE YOUR NEW FAVORITE GO-TO SNACK
They’re Delicious AND Satisfying My #1 most requested recipe is perfect for any time of day. Sweet potato protein pancakes can be a healthy breakfast or even a late-night snack. If you want to have long-term success in a healthy lifestyle program, you need a strategy for facing temptation. I deal with this every day, just like you. These protein-packed pancakes satisfy the moments of weakness that define your success or failure.
Your Body Loves Them Too There are two main reasons why protein pancakes are an excellent choice to satisfy your cravings: 1) Sweet potatoes are a slow-digesting complex carbohydrate. 2) The recipe combines the sweet potatoes with a protein powder. That combination results in maintaining stable blood glucose levels and minimizing the release of insulin. Most dessert-like foods are carb-based and contain refined sugars, which tend to spike blood sugar levels. This causes a surge in the release of the hormone insulin. This physiological effect results in the increase of glycogen stores in the fat cells of the body. No thanks.
They’re Easy to Prep and Store Ingredients: 1 medium yam or sweet potato Scoop of vanilla protein powder (whey isolate) 1 tsp. baking powder 1 tsp. ground cinnamon 3/4 cup egg whites Coconut oil spray (Makes 3-4 pancakes) Serving (one pancake) Calories: 125 Protein: 16g Carbs: 9g Fat: 2g To Store: Refrigerate and eat pancakes throughout the week OR Freeze and eat any time. They’ll taste just as fresh as when you first made them
Directions: Microwave the yam for approx. 7-8 mins. Remove and let cool for 10 mins Slice the yam the long way and open to scoop out the meat; mash it up Place the mashed yam in a medium-size mixing bowl, add the egg whites, protein powder, baking powder, and cinnamon; thoroughly whisk until batter is well mixed and appears like normal pancake batter. Heat a large skillet on medium heat and spray the pan with coconut oil. Using a large ladle, scoop enough batter to cover about 2/3 of the skillet. Not too thick. Check after several minutes to see that the edges can be easily lifted and the pancake is dark brown in appearance. Then, quickly lift the pancake with one hand using a spatula and spray the pan right before flipping so the pancake won’t stick. After the pancake is flipped, wait 30 seconds or so and lightly tap down to flatten the pancake with your spatula to help cook the inside of the pancake. Remove when dark brown color. Let cool and place in large size zip lock bag to store in refrigerator.
Eat ‘Em Any Way You Want Your options are unlimited. Here are just a few ideas: Eat it plain Add some non-fat Greek yogurt, sprinkle with pecans and Truvia, and roll it up like a burrito Spread 1 oz. of goat cheese over half of pancake, sprinkle with Truvia, and roll it up like burrito Cook some egg whites, spread yogurt over half of pancake, sprinkle with Truvia, roll it up like a burrito and serve. This provides extra protein and only adds 50 extra calories (and no carbs) Spread 1 tbsp. of almond butter over half of pancake and roll up like a burrito. Adds 95 calories to the recipe for a total of 220 calories and only 4 gms. of carbs for a total of 13 gms. of carbs. Serve with chopped strawberries or blueberries and non-fat Greek yogurt. Serve with two fried eggs. Cook two eggs in skillet and place over pancake and serve for a quick, hot breakfast high in protein and low in carbs. You can also add 1 oz. of goat cheese for extra flavor without adding carbs. This makes for an excellent hearty breakfast for those that require more calories.