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Protein Packed Pancakes

Protein Packed Pancakes

Balance Diet is a term that you and I were taught when we were still wee kids. At that time, I rote-learned three major headings: Fats, Carbohydrates, and Proteins. However, did you know that Vitamins and Minerals are now officially taught under the umbrella of a balanced diet? It's a great endeavor to help children understand the importance of eating all components per meal.

Maintaining a balanced diet (with all components included) helps support overall health, including proper growth and development, weight management, energy levels, immune function, and reduced risk of chronic diseases such as heart disease, diabetes, and certain cancers. Imagine your body as a high-energy superhero, fuelled by a magical mix of carbohydrates, proteins, and fats.

For children, carbohydrates should constitute 45-65% of their daily diet, sourced from whole grains, fruits, vegetables, and dairy. Proteins, comprising 10-30%, are found in lean meats, fish, eggs, legumes, nuts, and seeds. Brain-boosting fats, 25-35%, are present in avocados, nuts, seeds, olive oil, and fatty fish.

Similarly, adults should aim for 45-65% carbohydrates, 10-35% proteins, and 20-35% fats, obtaining them from similar sources for optimal health and energy. Interestingly, forgetting fats and specifically proteins is common. We as adults are masters of it. Carbohydrates reign over the other components, who would forgo the glistening Red Velvet cupcake over a bone marrow?

But it doesn’t have to be that way. Here's something to help. Drum roll…Protein Pancakes. A blend of carbs with proteins to maintain your balanced diet.

Ingredients Required

  • 2 eggs
  • ½ cup cottage cheese
  • ½ tsp vanilla extract
  • 1 tbsp coconut sugar
  • ½ tbsp baking powder 
  • 3/8 cup flour
  • Dash of milk
  • Coconut oil

Directions To Follow

  • In a food processor, blend all the wet ingredients like eggs, milk, and vanilla extract.
  • Then add in the sugar, baking powder, and flour. Mix until well combined.
  • In a large frying pan, add 1 tsp coconut oil and allow it to melt completely on medium heat.
  • With a ¼ measuring cup take out the batter and place it into the pan to create rounds. 3-4 at a time. Cook till small bubbles begin to form on the pancakes and the bottoms have browned. Tip over and cook for another 2 minutes until pancakes are cooked and fluffy. 
  • Serve with maple syrup or honey and your favorite fruits.
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