While the average North American tends to consume enough protein daily, they may not be consuming it in the most optimal way. Many people eat a small amount of protein at breakfast, a moderate amount at lunch and a large portion at dinner. Current recommendations for protein consumption suggest that protein foods should be distributed evenly throughout the day to maximize muscle protein synthesis. Individuals should aim to include about 20 grams of protein at each of their main meals (closer to 25 grams for older adults).
These blueberry cottage cheese pancakes are definitely a great way to get some quality protein into your morning routine. They are the fluffiest whole grain pancakes I’ve ever had, and are now one of my favourite post morning run/workout breakfast foods. Serve them with additional berries or fruit salad and a touch of maple syrup. Each serving of pancakes has approximately 17 grams of protein.
*To determine your total daily protein requirements, multiple your weight (in kilograms) by 0.8.
Blueberry Cottage Cheese Pancakes
Makes 4 servings (~ 16 small pancakes)
1 cup whole grain flour
1/2 tsp baking soda
1 tbsp sugar
4 large eggs
1 cup non-fat cottage cheese
1/2 cup skim milk
2 tbsp olive oil
1/2 tsp cinnamon
1 tsp vanilla
1 cup fresh or frozen blueberries
- In a medium sized bowl, stir together flour, baking soda, cinnamon, and sugar.
- In a separate larger bowl, whisk together eggs, cottage cheese, milk, oil, and vanilla.
- Add flour mixture to egg mixture and whisk until just blended.
- Fold in blueberries
- Lightly spray a large skillet or griddle with cooking oil then heat over medium heat. Pour ~ 1/4 cup of batter onto the skillet at a time. Cook, flipping pancakes once, until golden brown on both sides and cooked through.
- Transfer to plates and serve topped with additional fruit and a touch of maple syrup.
Recipe adapted from: http://www.wholefoodsmarket.com/recipe/fluffy-cottage-cheese-pancakes