Egg white and Oats Pancakes how-2

[Troyster]

Here's the quick-and-easy process. In the offseason I add a banana, while dieting I don't. The pix are URL'd in so if they don't show, either the site's down or something happenend.

Gather the ingredients:
- egg whites (8 in these pictures)
- oats
- banana
- blender



1) Put your pans on the burners and turn them on medium-high. You want the pans hot when you pour the batter. Spray them with Pam. I use a sprayer that I bought (see picture below). You put your own oil in it and then pump it up using the lid. There's no strange flavors from gas that's used to propell the stuff out of the Pam (and similar) aerosol cans. I use olive oil.

members.shaw.ca/troysters_pix/oil sprayer.jpg[/img]


2) Pour 8 egg whites in the blender, add an ounce of rolled oats (this works out to roughly one protein powder scoop of oats) and add a banana.

members.shaw.ca/troysters_pix/add oats.jpg[/img]

members.shaw.ca/troysters_pix/add banana.jpg[/img]

3)Blend on high for at least three minutes. This will munch up the oats to make it into a batter. Pour roughly half in each pan. To save time, make them large pancakes... not too thick though (difficult to flip). Just lightly cover the area of the pan about 1/4 inch.

members.shaw.ca/troysters_pix/blend on high.jpg[/img]

members.shaw.ca/troysters_pix/hot pan pour.jpg[/img]

members.shaw.ca/troysters_pix/hot pan 2 pour.jpg[/img]


4) Keep a close eye on them. When they start to bubble quite a bit, they're ready to be flipped. Check with the flipper and flip when they're ready.

members.shaw.ca/troysters_pix/flip when it's time.jpg[/img]




5) Second side's done quickly so don't let them burn. Take 'em out and you're ready to eat.



6) I add blueberries and homemade syrup made from Splenda and flavored with sugar free caramel syrup (ooooohhhh.... it's GOOOOOD). And I'm ready to eat (this is actually MY brekfast this morning of 12 egg whites, 2 whole eggs and a banana -- and oats of course):



Dig In!

Troy

[Maximum6]

nice...how about 10 whites and 1/2 cup of oatmeal?

Wait...doesn't blending oats effect the GI of it?

[ChrisC]

I think it should be made a board rule that anyone posting a recipe has to provide pictures of the finished product.

Reading the recipe without the pictures, it sounds pretty good.
Reading the recipe with the pictures, it looks fantastic!


Troy:

Great recipe, I'm going to add it to my list of breakfast meals.

[Troyster]

Maximum6 said:

nice...how about 10 whites and 1/2 cup of oatmeal?

Wait...doesn't blending oats effect the GI of it?

That's the minimum oats for pancakes (I've experimented with this)... you can add as much more as you like. If you use more than roughly 16 egg whites, you HAVE to add more or they won't get the right consistency. So ratio is 1 oz (or more, if you like) to 16 egg whites. Add another ounce for anything over 16.

As for the GI... no it does not (if it were "juiced" I'd say yeah)... otherwise you wouldn't be able to chew your food as the blender is simply doing the chewing for you (it's not broken down enough to affect GI to a measureable degree but... good question).

T

PS - I've noticed that pix aren't showing for me now so perhaps that server I'm linking too has a maximum quota or something (sh*t).

[Troyster]

ChrisC said:

I think it should be made a board rule that anyone posting a recipe has to provide pictures of the finished product.

Reading the recipe without the pictures, it sounds pretty good.
Reading the recipe with the pictures, it looks fantastic!


Troy:

Great recipe, I'm going to add it to my list of breakfast meals.

The board should be able to hold its own pictures, then the links would always work. Right now, only a mod can do that.

Glad to hear you liked it Chris.

Next week I'll post the recipe/how-2 to add fat free whipped cream to them thar pancakes ;D Unless I get time to do it this week.

T

[Maximum6]

i'll give the pancakes a try but i'm not going to eat it. I'm going to make it for my mom!!! Since she can add Butter and maple syrup and stuff.

I'll make it after i go workout...

[Troyster]

Maximum6 said:

i'll give the pancakes a try but i'm not going to eat it. I'm going to make it for my mom!!! Since she can add Butter and maple syrup and stuff.

I'll make it after i go workout...

Is your mom on a bodybuilers diet The whole point of the recipe is having a way to eat your egg whites without scrambling them... If you can eat REAL pancakes, then eat them.

Troy

[Maximum6]

No..she wants to eat more healthy and I try to help her do it. Though she buys those EGGO buttermilk waffles...its packed in the freezer along with my STEAKS!!!

she wants to eat healthy..i'll help her..hehe ;D

[Troyster]

mmmmmm... Eggos. Haven't had one of those in years. I do have a recipe for home made waffles though (made from eggwhites too). I'll have to look that up. I don't have a waffle iron so I haven't tried 'em yet.

T

[Maximum6]

Ya...i heard people use their Oatmeal pancakes and pour it into and Waffle Iron..walla....no need to flip!! and you get crunchy waffles.

[J65]

Those actually sound pretty good.

I''m going to make some.

[Troyster]

J65 said:

Those actually sound pretty good.

I''m going to make some.

Can you see the photos? They aren't working for me anymore

T

[Tim Wescott]

Damn,I`m hungry !! ;D

Troy,try using this free web host for storing your pics,I use it on the board,then just copy the pics URL and place it between the "image brackets"!!

pictureposter.allbrand.nu

Totally free of charge with no bandwidth limit .

[Troyster]

Tim said:

Damn,I`m hungry !! ;D

Troy,try using this free web host for storing your pics,I use it on the board,then just copy the pics URL and place it between the "image brackets"!!

pictureposter.allbrand.nu

Totally free of charge with no bandwidth limit .

Check this out...


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[Maximum6]

troy..i made a pancake!!! I tried some myself...although i tried it at around 3:30pm....i doubt it would hurt me as i did HIIT.

Hmmm smells good. I tried it with 1 scoop of oatmeal and 8 eggwhites just like you. Works great...but the blender still has a bit of oatmeal stuck to it!! Any idea how to prevent this?

I might start making these pancakes time from time!!
Smells good!! isn't eggwhite at all!! except maybe when you bite into it. ...hmmm

haha...Tim you got to try it....

[Troyster]

Yes, pour the egg whites in first. Then add the oatmeal and make sure to blend it on high for quite a while (like three minutes).

Also, I keep telling you it won't change the GI. What do you think happens to oatmeal when you chew it?

Troy

[Maximum6]

Troy ..i did what you did..put whites in first..and then oatmeal. But are you sure HIGH...cause thats what i used too....and the oatmeal on the first touch of high..went straight up to the cap and got stuck .. Maybe i should do a Slow mix.....for 3min and see how it goes.

[Troyster]

LOL, you have to learn to work with a blender. You're right, start it on the lowest setting then change it to the higher setting. If you just hit "high" that will happen (with anything you put in the blender).

Hit low, then hit medium, then hit high (within a few seconds). But it needs the time on high to grind up the oats.

Troy

[Maximum6]

You think i can dump in my Flax seed in there? I mean my meal contains 3TBsp of flaxseed. Though i'm not sure if i can cook it...

[Troyster]

Sure you could. It might be pretty grainy though, but it'd work just fine. Cooking the seed won't hurt it at all. You may find you can only deal with half but I'd give it a try for sure!

T