Pancakes? Yes please! Pancakes are a favourite around our house on the weekends, and even for dinner sometimes too! Bonus – they are much easier to make from scratch than you might think.
I developed this recipe for to sneak some extra protein in for my picky eater who doesn’t get enough protein and thinks she doesn’t like beans .. she knows who she is 😉 During the many different iterations of this recipe, the whole family gave it a try and there was some skepticism, but I’m happy to report that it’s a major hit!
The recipe has a whole can of white beans in it, mulched up in the food processor, and you would not guess they are in there. In fact, they add a moistness and a texture to the pancake that is really quite lovely.
Some interesting things about beans that make them a great plant-based protein option. They are super nutrient dense, which means they pack a lot of nutrients into a low calorie package.
Some of the important nutrients you can get from beans are: protein, iron, zinc, magnesium, folate, fibre, and antioxidants called polyphenols (great for fighting inflammation and free radical damage). The key takeaway for your health is that they contribute to heart health, stabilize blood sugar levels, reduce the risk of cancers, fatty liver, keep you regular, improve your gut health and control your appetite.
Women in your 40’s and beyond .. eating a diet that is more nutrient dense, with plant-based protein options at least some of the time is a great way to control the weight gain and increased risk of chronic disease that accompanies peri-menopause. It’s unclear whether they help with hot flashes and other short term effects of peri-menopause, but there are certainly a lot of great reasons to keep them on the regular rotation.
What better way than to try out this delicious pancake recipe?!
I hope you love it as much as we do!
THE BEST PROTEIN PACKED PANCAKES
- 2 1/2 cups milk dairy or non-dairy
- 1 can white beans (navy or cannellini) 19 oz can
- 1 egg
- 2 tsp vanilla
- 3 tbsp vegetable oil
- 2 cups whole wheat flour all purpose
- 1/4 tsp salt
- 3 tsp baking powder
- 2 tsp cinnamon
- Blend milk and beans in a blender or food processor until smooth.
- Transfer milk/bean mixture to a large bowl and add egg, vanilla and oil.
- In a separate bowl, mix together the dry ingredients. Then add the dry ingredients to the wet ingredients and stir well.
- Cook on med-high griddle and serve warm with fresh fruit and your favourite pancake fixings!
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