Hi World! Happy Wednesday! I’ve been getting up early to study NASM cPT stuff in the mornings. The one thing I look forward to after knocking out a couple hours of studying is breakfast. I’ve been LOVING this pancake a couple times a week recently so I’d thought I’d share how to make it. It’s pretty similar to my high protein pumpkin pancake, but simplified.
- 3/4 cup egg whites
- 1 small banana
- optional: stevia drops (or sweetener of choice), cinnamon, vanilla extract
- toppings: nut butters (peanut butter, sunflower seed butter, I find almond butter is a bit bland on this one but you can try it!) are fantastic healthy fats!
- Cut your banana in half. Mash one half until smoothish consistency in a small bowl, then add egg whites. Whisk in cinnamon, stevia and vanilla extract if desired (makes it a bit sweeter and more flavorful.)
- Grease pan with cooking spray or butter. Pour mix into pan and then turn on the heat to medium (careful not to turn it up too high or pancake with char before it’s set). Let pancake set while the pan and pancake heat up. I usually put away dishes or do something else so I don’t have the urge to flip it to early! After about 5 minutes (when pancake is almost set), spray with cooking oil spray and flip. Flipping takes a bit of practice but the great thing is, if you miss your first couple tries this is just as delicious as a scramble. You can then flip back and forth until fully cooked, top with the rest of the banana and desired other toppings! I LOVE it as a mode for different types of nut butter.
Provides roughly 20 grams of protein and 26 grams of carbs. I like to add nut butter to my pancake for healthy fat to help keep me full all morning. I’ve written before how I balance my macronutrients (ratios of carbohydrate, fat and protein) by choosing whole eggs or egg whites depending on what I’m craving and wanting to get out of the meal in case you’re curious.
7 Ways to Make Wednesday Great!
Is today a blah day? I felt pretty blah yesterday, most likely because I have so many meetings back to back… here are some ideas on how to get through the hump day!
- Jam out on your commute by listening to uplifting songs like these ones or these ones.
- Make a list of things you are grateful for.
- Make a list of things you have already accomplished this week and what you would like to accomplish this week.
- Tell someone you love them and smile, sometimes an attitude change can happen from the outside in (instead of the inside out.) Starting with outside kindness acts gravitate to true genuine feelings inward.
- Set an intention to go out of your way for someone today. (see above)
- Treat yourself! Why pain through until Friday to give yourself something awesome? Fridays are already awesome, give yourself that special boost on Wednesday to get through the day.
- Check out these 13 Steps to Get Through Your Rough Day
I’m off to work, hope you have a good one!