As promised, pancakes

Arghlita · 06-15-2006, 06:36 PM

Second trial with ricotta:

1 egg
3 egg whites
1/4c part-skim ricotta
2T warm water
1/2c quick cook oatmeal
1.5T Protein cookie mix

Optional:
Splenda
Cinnamon
Vanilla flavor
Butter flavor

Method:

Heat non-stick skillet to medium low.

Beat eggs, ricotta, and any optional seasonings with fork until well mixed and "foamy" (for lack of proper terminology). Add half the oatmeal and protein cookie mix, then the warm water. Add rest of dry ingredients. I realize that splenda and cinnamon would normally be "dry" ingredients but they seem to distribute better this way since splenda dissolves in liquid.

Allow mixture to sit for about 5 minutes. (The warm water activates the quick cook oats so the batter starts to thicken.)

Use 2T of mix per pancake and flip after about one minute. Yeild about 10 silver dollar pancakes.

Results:

The "smart" chocolate chips in the mix cover any number of potential flaws. The batter is very thin and is weird to work with at first. Pancakes will not appear "done" when you need to flip them. (When I went to check the underside of my first pancake, it slid onto the spatula even though the upper side looked competely uncooked. Tilt the pan to see if the liquid runs and if not, flip them.)

Finished product is much closer to a high-fiber pancake than previous attempts, however the egg/uncooked oats combination may not work especially for people used to "normal" pancakes. I'm not sure how they would taste to a non-lifter's palette (but I will find out). I thought it was overall a credible enough effort to share

10 pancakes have the following nutrition: 398 calories, 13g fat, 37g carbs, at least 6g fiber (the protein cookie mix fiber isn't clear), 35g protein. This is obviously a lot of food for most diets and also not low fat or low carb. I'm working on a low carb version for my dad and a slightly lower fat version for myself.

Possible variations:

1. Double protein cookie mix
1 a. Double mix and halve oats
2. Cook oatmeal and mix cooked product into batter
2 a. remove protein powder
3. Use regular protein powder instead of cookie mix - perhaps peanut butter flavor
3 a. Without oatmeal
3 b. with half oatmeal
3 c. With cooked oatmeal

**Pioneer** · 06-16-2006, 05:34 PM

mmm pancakes

CROWLER · 06-16-2006, 09:45 PM

mmmmmmmmmmm pancakes

CROWLER

**Sholiz** · 06-19-2006, 07:51 PM

IS it healthy if I cover these in maple syrup and honey?

Arghlita · 06-19-2006, 08:03 PM

If you use Aunt Jemima's Sugar free... yes. I highly recommend it.

I did two more trials this weekend:

1/2c Oatmeal, separated - cook 1/4 cup and cool in fridge
Whole egg
Egg Whites, 3
Cookie Mix, 3T
Part-skim Ricotta, 1/4c

This trial went the best so far, I believe, but it could use work. Macros 448 cal 14g fat 42g carbs >8g fiber 0g sugar 45g protein. I fed half the batch to a friend who has a ... not healthy palette. He agreed that they were approaching great from a "normal" perspective.

Second trial:

1/4c Oatmeal, cooked and cooled
Whole egg
Egg Whites, 3
1 serving AI protein
2T Flax seed
Part-skim Ricotta, 1/4

I initially wanted to try lowering carbs a bit to see if I could make something my dad could eat on his diet (he controls his diabetes with a controlled carb diet - no sugars and very limited simple starches.) Because I don't have exact ingredients for the healthy chips I cut the cookie mix out. It was too thin to work with so I had to add plain flax seed. I'm thinking of reducing the oatmeal and adding even more flax seed. Macros: 435 cal 15.5 g fat 24.5 g carbs >7 g fiber 0 g sugar 49.5 g protein. My dad would be having probably half of a recipe, and he can tolerate 10g of carbs at a time. So given the fiber content, it's good enough but I'm going to keep working.

This second batch didn't taste as good. I used PB protein and the batter was too thin and too sweet - I shouldn't have used flavored protein AND splenda. I'm thinking 1 serving plain protein, 3T flax seed and reduce oatmeal by 1T.

**skelooth** · 06-19-2006, 08:04 PM

Why the ricotta and all the extra ingredients? I'd imagine the cookie mix would make pretty good pancakes diluted in extra milk with a whole egg for texture.

Arghlita · 06-19-2006, 11:02 PM

Interesting question.

The answer is: I started from everything that I eat for breakfast and cookie mix plus milk does not have sufficient calories for me for breakfast. You are seeing the results of the new "ricotta" line of tests, but I've probably tried 10 different variations and taken notes. Some would not be of interest to this forum because they did not contain the products produced by this company and also... they sucked so bad that even my human trash compactor friends couldn't eat them.

This is my alternative to what I would normally eat as well as an experiment in something my dad might like, so I am investigating two different things at once.

Normal breakfast:

1/2c oatmeal dry
1 egg
3 egg whites
Light cheese of some kind for the omlete
1 serving fruit

I try to get in a little over 400 calories for breakfast but keep it moderate fat and higher protein. One day I decided to use ricotta as my cheese, thinking to put it on the side or something, then tossed it in the eggs on a whim.

I previously experimented with a pancaked made from 3 egg whites + cookie mix or 3 egg whites, 1 whole egg, cookie mix and oatmeal and several variations thereof... but the pancakes were thin and tough. Based on my experiments, milk and cookie mix would be too thin to handle in the pan since cookie mix plus eggs almost was. What is necessary is a binding agent that's more potent than milk or even eggs. Light ricotta has 80 calories 4.5g fat 4 g carbs and 5g protein so I could add it without damaging the ratios I aim for every day too much (21-24/41-45/31-38). It is a few extra calories, but in the scope of a whole day it's easy to make them up.

06-15-2006, 06:36 PM	#1
Arghlita IMPC Contestant Join Date: Apr 2006 Location: Northern VA Posts: 299 Recipes: 0 Rep Power: 6	As promised, pancakes Second trial with ricotta: 1 egg 3 egg whites 1/4c part-skim ricotta 2T warm water 1/2c quick cook oatmeal 1.5T Protein cookie mix Optional: Splenda Cinnamon Vanilla flavor Butter flavor Method: Heat non-stick skillet to medium low. Beat eggs, ricotta, and any optional seasonings with fork until well mixed and "foamy" (for lack of proper terminology). Add half the oatmeal and protein cookie mix, then the warm water. Add rest of dry ingredients. I realize that splenda and cinnamon would normally be "dry" ingredients but they seem to distribute better this way since splenda dissolves in liquid. Allow mixture to sit for about 5 minutes. (The warm water activates the quick cook oats so the batter starts to thicken.) Use 2T of mix per pancake and flip after about one minute. Yeild about 10 silver dollar pancakes. Results: The "smart" chocolate chips in the mix cover any number of potential flaws. The batter is very thin and is weird to work with at first. Pancakes will not appear "done" when you need to flip them. (When I went to check the underside of my first pancake, it slid onto the spatula even though the upper side looked competely uncooked. Tilt the pan to see if the liquid runs and if not, flip them.) Finished product is much closer to a high-fiber pancake than previous attempts, however the egg/uncooked oats combination may not work especially for people used to "normal" pancakes. I'm not sure how they would taste to a non-lifter's palette (but I will find out). I thought it was overall a credible enough effort to share 10 pancakes have the following nutrition: 398 calories, 13g fat, 37g carbs, at least 6g fiber (the protein cookie mix fiber isn't clear), 35g protein. This is obviously a lot of food for most diets and also not low fat or low carb. I'm working on a low carb version for my dad and a slightly lower fat version for myself. Possible variations: 1. Double protein cookie mix 1 a. Double mix and halve oats 2. Cook oatmeal and mix cooked product into batter 2 a. remove protein powder 3. Use regular protein powder instead of cookie mix - perhaps peanut butter flavor 3 a. Without oatmeal 3 b. with half oatmeal 3 c. With cooked oatmeal

06-16-2006, 05:34 PM	#2
Pioneer Moderator Join Date: Jun 2005 Posts: 1,726 Recipes: 0 Rep Power: 75	mmm pancakes __________________ "A Marine in battle fears disgracing himself by running. He fears not losing his life, but losing his honor. He may not be able to preserve his life, but he can always preserve his honor. That much is within his power... To fear disgrace but not death, to fear not duty but dereliction from duty -- this is courage." -FMFM 1-0 "Leading Marines" pg. 43 Drive on

06-19-2006, 07:51 PM	#4
Sholiz Soldier In Progress Join Date: Mar 2005 Location: Michigan Posts: 3,431 Recipes: 3 Rep Power: 230	IS it healthy if I cover these in maple syrup and honey? __________________ You hear me before you see me, I got King Kong in the trunk

06-19-2006, 08:04 PM	#6
skelooth eh heh heh Join Date: Aug 2005 Location: Behind you Posts: 7,205 Recipes: 0 Rep Power: 158	Why the ricotta and all the extra ingredients? I'd imagine the cookie mix would make pretty good pancakes diluted in extra milk with a whole egg for texture. __________________ R I P

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06-16-2006, 09:45 PM	#3
CROWLER Pro Stature Join Date: Apr 2006 Posts: 264 Recipes: 0 Rep Power: 5	mmmmmmmmmmm pancakes CROWLER

06-19-2006, 08:03 PM	#5
Arghlita IMPC Contestant Join Date: Apr 2006 Location: Northern VA Posts: 299 Recipes: 0 Rep Power: 6	If you use Aunt Jemima's Sugar free... yes. I highly recommend it. I did two more trials this weekend: 1/2c Oatmeal, separated - cook 1/4 cup and cool in fridge Whole egg Egg Whites, 3 Cookie Mix, 3T Part-skim Ricotta, 1/4c This trial went the best so far, I believe, but it could use work. Macros 448 cal 14g fat 42g carbs >8g fiber 0g sugar 45g protein. I fed half the batch to a friend who has a ... not healthy palette. He agreed that they were approaching great from a "normal" perspective. Second trial: 1/4c Oatmeal, cooked and cooled Whole egg Egg Whites, 3 1 serving AI protein 2T Flax seed Part-skim Ricotta, 1/4 I initially wanted to try lowering carbs a bit to see if I could make something my dad could eat on his diet (he controls his diabetes with a controlled carb diet - no sugars and very limited simple starches.) Because I don't have exact ingredients for the healthy chips I cut the cookie mix out. It was too thin to work with so I had to add plain flax seed. I'm thinking of reducing the oatmeal and adding even more flax seed. Macros: 435 cal 15.5 g fat 24.5 g carbs >7 g fiber 0 g sugar 49.5 g protein. My dad would be having probably half of a recipe, and he can tolerate 10g of carbs at a time. So given the fiber content, it's good enough but I'm going to keep working. This second batch didn't taste as good. I used PB protein and the batter was too thin and too sweet - I shouldn't have used flavored protein AND splenda. I'm thinking 1 serving plain protein, 3T flax seed and reduce oatmeal by 1T.

06-19-2006, 11:02 PM	#7
Arghlita IMPC Contestant Join Date: Apr 2006 Location: Northern VA Posts: 299 Recipes: 0 Rep Power: 6	Interesting question. The answer is: I started from everything that I eat for breakfast and cookie mix plus milk does not have sufficient calories for me for breakfast. You are seeing the results of the new "ricotta" line of tests, but I've probably tried 10 different variations and taken notes. Some would not be of interest to this forum because they did not contain the products produced by this company and also... they sucked so bad that even my human trash compactor friends couldn't eat them. This is my alternative to what I would normally eat as well as an experiment in something my dad might like, so I am investigating two different things at once. Normal breakfast: 1/2c oatmeal dry 1 egg 3 egg whites Light cheese of some kind for the omlete 1 serving fruit I try to get in a little over 400 calories for breakfast but keep it moderate fat and higher protein. One day I decided to use ricotta as my cheese, thinking to put it on the side or something, then tossed it in the eggs on a whim. I previously experimented with a pancaked made from 3 egg whites + cookie mix or 3 egg whites, 1 whole egg, cookie mix and oatmeal and several variations thereof... but the pancakes were thin and tough. Based on my experiments, milk and cookie mix would be too thin to handle in the pan since cookie mix plus eggs almost was. What is necessary is a binding agent that's more potent than milk or even eggs. Light ricotta has 80 calories 4.5g fat 4 g carbs and 5g protein so I could add it without damaging the ratios I aim for every day too much (21-24/41-45/31-38). It is a few extra calories, but in the scope of a whole day it's easy to make them up.