One Ingredient Pancake that is Filled with Protein

A ONE ingredient pancake that is filled with protein, is the MOST simple recipe and is extremely healthy and delicious for breakfast or dinner (my daughter and I ate this for dinner , as we love breakfast food at night 👭).  This ingredient is one of the worlds most popular health food. It is gluten-free, high in protein and contains all the 9 essential amino acids.  And it doesn’t stop there . . . . . it is also high in fiber, magnesium, vitamin E, calcium, potassium, phosphorus, iron, zinc and many antioxidants.  Do you know what it is? Well, if you guessed quinoa, then you’re right! ✓

Nutritious You Say?  Well look at the nutrient content in 1 cup of quinoa (pronounced keen-wha), 220 calories

Protein 8 grams

Fat 4 grams

Fiber 5 grams

Magnesium 58% RDA

Phosphorus 28 % RDA

Folate 19%

Iron 15% RDA

I recommend buying organic quinoa as it is not that much more expensive and is easy to find!  I have bought a big bag at Costco and also at Amazon, as they carry organic. Check the labels, as quinoa is usually grown organically and therefore considered a non-GMO, gluten-free whole grain food (technically it is a seed)!

One Ingredient Pancake

Ingredients:

1 c. quinoa

Now you could stop right there, but I added some additional and very flavorful items to my pancakes which also adds more taste and fiber.  These items are optional, but highly recommended!

optional items:

sprinkle of salt

sprinkle of cinnamon

1/2 t. vanilla

1 sliced banana

1/2 c. fresh berries

1 T. pure maple syrup

Coconut Oil

Directions:

Soak the quinoa in 3 to 4 cups of water for at least a few hours or even better if you can soak them overnight.  Rinse the quinoa and place directly into a blender. Begin blending and start adding 1/2 cup of water until you get a consistency similar to pancake batter.  If they become too runny then add more quinoa or too thick then add more water.  I prefer the batter to be on the thicker side, as they seem fluffier when the batter is thicker.  Once the batter is at the desired consistency then add the salt and vanilla and stir with a spoon.

Heat up griddle on medium heat with the coconut oil.  Pour the batter directly from the blender to heated griddle.  Place the sliced bananas on the top of the batter.  Once the batter begins to bubble , around 2 minutes, and the under side is turning a light golden brown, then flip the pancake over gently so you do not loose the banana slices.  Continue to cook for another 2 minutes on this side.

Place cooked pancakes on your plate and top with your favorite berry and pure maple syrup or fresh fruit jam.

Servings: 6 pancakes

Prep Time: 5 minutes (once the quinoa is soaked)

Cook Time: 5 minutes

Looking for other quinoa options for lunch or dinner? I recommend making a big batch of quinoa for the week and then you can make pancakes one morning, a veggie bowl another day, even quinoa oatmeal is very good.  Try to incorporate quinoa into your diet throughout the week by replacing it with grains that you usually cook with.

Fresh Veggie Quinoa Bowl “quick & easy meal, that’s very nutritious”

Ingredients: 

Cooked quinoa (take the soaked quinoa and heat up in skillet or microwave)

Fresh cooked veggies: spinach, peppers, onions, broccoli, edamame, etc.

Healthy fats: avocado, olive oil, low fat feta cheese

Topping: fresh salsa, olive oil, vinegar, tabasco, etc.

Directions: Layer the bowl.  Place about 1/2 c. to 3/4 c. quinoa on the bottom of the bowl, then layer with fresh steamed/cooked veggies, healthy fat and then finish with a topping.  This is a easy way to have a healthy, yet delicious meal in a few minutes!

Servings: single or multiple

Prep Time: 5 minutes

Cook Time: 5 minutes

Seriously you can not find an easier, faster or more nutritious meal than making this one ingredient pancake that is high in protein and gluten-free, also layering ingredients for a fresh veggie bowl for lunch or dinner is just as easy too! 🍴

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