Bite into a healthy lifestyle: Breakfast

Simple ingredients, gluten-free, and sugar-free!

In February we celebrated Heart Month. March is another month that is near and dear to the Kansas City Dietitian; it is National Nutrition Month! Each year the Academy of Nutrition and Dietetics selects a theme and this year the theme is “bite into a healthy lifestyle.” So today we are going to bite into BREAKFAST.IMG_1855 We all know that we should eat breakfast but sometimes life gets in the way. Our little angel was born 8 weeks ago and it seems like we are constantly on the go.  This week was one of our first lazy Saturday mornings and I was craving pancakes.

I know you are all thinking, “how could this possibly be a Kansas City Dietitian sanctioned recipe?” I promise not only is this Kansas City Dietitian approved, but it also has the family stamp of approval for being delicious.  I love this recipe because it has such simple ingredients, it is gluten-free (as long as you purchase certified gluten-free oats) and sugar free. Cottage cheese, eggs, oats, and vanilla are all you need to make this simple recipe. That’s right no flour! I often tell my clients about this recipe when they have visitors that follow a gluten-free diet because it doesn’t require purchasing any unfamiliar ingredients. IMG_1866 All you have to do is add all the ingredients to a blender. I do have two secret ingredients. Shhhh!!! don’t tell my husband! I usually add 1-2 Tbsp of ground flax seed and 1 teaspoon of cinnamon. The flax seed boosts the fiber and the cinnamon adds a nice flavor without the need for sugar. IMG_1870 After you have blended it all together if it is too thick then I will sometimes add about a tablespoon of milk or water to thin the batter a bit. Then you can drop them into a hot pan and cook them like normal pancakes.  I always serve ours with fresh fruit and a little bit of natural maple syrup. IMG_1871

Perfect Protein Pancakes

Serves 2 but can easily be doubled as needed

  •  1/2 cup cottage cheese (If you are watching your sodium be sure to select a lower-sodium variety)
  • 1/2 cup old fashioned oats (be sure to get certified gluten-free if you are wanting this recipe to be gluten-free)
  • 2 eggs ( or 4 egg whites)
  • 1 teaspoon vanilla
  • 1 teaspoon cinnamon
  • 1-2 Tablespoons ground flax seed (optional)
  • 1 Tablespoon milk or water (optional)

Directions: Simply blend all the ingredients together and spoon batter onto a pre-heated pan for the perfect protein pancake.

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