Here is an example of going off the Renaissance Periodization template and getting a little creative with the categories in order to satisfy a craving. I really wanted pancakes this morning, and I totally could have used whole wheat flour if I had any on hand. (Whole wheat bread is listed on my template as a healthy carb source, ergo whole wheat anything should be considered the same).
My flour options were quinoa, barley, buckwheat, and rye. Barley would have been a good choice, too, having similar protein and carbohydrate contents. Buckwheat just doesn’t hold together well in my experience, and rye is too dense and sticky in large amounts. Barley contains gluten and therefore would hold structure well, and has a nice malty flavor. Mmmm. Now I wish I had used barley. Maybe I’ll just have more pancakes for my post workout meal 🙂
Anyway, I chose quinoa. The nutty flavor lended itself really well to this application, and had a nice balance to the tang of the yogurt in the recipe. Since it’s so fine (and gluten free) the structure was very light, pleasantly crisp exterior with a luxuriously creamy interior. If you have the time, you can leave the batter on the stiffer side, making taller/thicker pancakes that have a soufflé-like quality. I was hangry, so I thinned it out a bit with water to allow the batter to spread more and therefore cook more quickly.
On my RP Template today, (see this post if you don’t know what I’m talking about) cut 1 training after 1 meal, I needed 35g carbohydrates, 3 oz lean protein, and zero fat. (And, as always, 2 handfuls of low carb veg/greens, which I puréed in my nutribullet and drank on the side). So, this is a good recipe to use when you need carbs/protein and no fat*.
- 1/2 cup quinoa flour
- pinch xanthan gum (optional, I added it to improve structure in the absence of gluten)
- 1/4 tsp cinnamon
- Optional sweetener of your choice (I left it out as I would have to count the carbs in the sugar, and I decided to leave that out in favor of a drizzle of maple syrup on the finished pancakes)
- 1 cup fat free greek yogurt (or regular fat free yogurt, you wouldn’t have to add as much water to thin the batter in that case)
- 1 whole egg
- 1/4 tsp baking soda
- 1/4 tsp baking powder
- In one bowl, whisk dry ingredients together
- In a second bowl, whisk wet ingredients together. Add wet to dry and stir to combine. If it seems really dry and stiff, thin it with water. To get these 1/4″ thick pancakes, the batter was a typical pancake batter consistency (dripped off the spoon in a thick stream).
- I’ve also done them with batter that is stiff enough to hold a scoop shape, which is super good if you have the time to bake them in the oven for a few minutes
- Cook just like normal pancakes in a preheated nonstick skillet, or with some butter if you can have the fat.
I transfer the pancakes to a sheet tray as they are done and keep them warm in a preheated oven on a very low temp.
- This recipe makes 8-10 pancakes depending on how much you thin the batter.
Nutritional Info per pancake assuming 8 pancakes:
- 5.6g carbohydrates
- 4.5g protein
- .8g fat*
*RP assumes a certain ratio of fat in “lean protein”. Per 6g protein, 1-2g fat is assumed and accounted for. This recipe is so low in fat, and fits into that assumption, so I don’t have to count it toward my template.