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 Post subject: Breakfast Recipes - pancakes, muffins, etc
PostPosted: Thu Jul 16, 2009 12:09 pm 
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Oatmeal Blueberry carb-up pancakes :D YUMMY and i have no calorie/nutritional info, sorry..

these are from the back of the Bob's Red Mill Oat Flour Package, I modify it a little because i avoid dairy.

Oatmeal pancakes

1c milk (i use vanilla soy slender, yum)
3/4c quick oats ( i used reg oats and it made the pancakes very hearty, yum)
3/4c oat flour
2 tbsp sugar (or splenda)
2 tsp baking powder
1/2 tsp salt
2 beaten egg yolks ( i was out of whole eggs, I added an extra TBSP oil)
1 tbsp oil (plus one to replace yolks, see above :) )
2 egg whites (equal amt all-whites)

heat milk and pour over oats, let stand 5 minutes.
Combine dry ingredients in a bowl, then add ota/milk mixture and oil in. Mix.
Beat egg whites til stiff, then fold into batter.
Makes about 8 pancakes

I added frozen blueberries to this recipe - so yummy! Add a generous 1 1/2c about.

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 Post subject: Re: Breakfast Recipes - pancakes, muffins, etc
PostPosted: Thu Jul 16, 2009 12:32 pm 
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Healthy Breakfast Cookie and Bar -
I made these as an on-the-go breakfast option for my daughter during the school year, she really liked them.
The nutrition info is for the original version, my modifications probably didnt make that much of a difference...

Makes 24 cookies, or you can make it in a pan as bars.

2c bran flakes (I used strawberry special K bc its what I had)
2c oatmeal
2 tbsp wheat germ (didnt have any, left it out)
1 1/2 tbsp cinnamon
1/2c plain nonfat yogurt (I used light & fit vanilla yogurt)
1c unsweetened applesauce
1 tsp vanilla
1/3c honey
1 egg, beaten
1/2c skim milk powder
1 tsp baking soda
1 tsp baking powder
1/2c raisins ( i used 1/2 c chopped dried apricots)

Preheat oven to 350 F
crush cereal and mix with oatmeal, wheat germ, cinnamon in a med mixing bowl. set aside.
In a seperate med. bowl mix yogurt, applesauce, vanilla, hone, egg, and skim milk powder. mix well.
add baking soda 7 baking powder to yogurt mix, mix well.
gradually add cereal mixture to yogurt mixture, stir well.
add raisins and mix to combine.
scoop by heapin tbsp onto nonstick cookie sheet.
bake 15-18 minutes.

i made nine big cookies and baked them 23 minutes total.

Nutrition info per 3 smaller cookies (if you make 24)
calories 236
total fat 2.4g
sat fat .5g
cholesterol 27mg
sodium 319mg
potassium 369mg
Carbs 49g
fiber 5.3g
sugar 22.4g
protein 8.2g
Source of Vit A, B6, B12, C, calcium and iron :)

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 Post subject: Re: Breakfast Recipes - pancakes, muffins, etc
PostPosted: Thu Jul 16, 2009 12:40 pm 
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The pancakes sound good! Especially with the blueberries : )


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 Post subject: Re: Breakfast Recipes - pancakes, muffins, etc
PostPosted: Thu Jul 16, 2009 12:51 pm 
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Protein Pumpkin Bread

this still needs some fine tuning, it tastes good but is an odd, bread pudding-like consistency..

1c rolled ota
4 scoops whey protein powder (ISS)
2 tbsp baking powder
1 1/2 tsp baking soda
1/2 tsp cinnamon
a few shakes nutmeg
1/2 tsp ginger
2/3c splenda
15oz canned pumpkin
1/2c lite sour cream
1c soy slender
4 egg whites
preheat oven to 350 F. Spray a 9X13 pan with cooking spray.
Mix together dry ingredients in a large bowl. Add the rest of the ingredients and mix well. pour into pan and bake 27-30 minutes, it gets dark but doesnt dry out as much a you might think.

6 servings

Rough nutritional estimate per serving
219 calories
4.6g fat
24.1g carbs
3g fiber
21.5g protein

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