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Oat and Apple Pancakes with Yogurt and Honey

Oat and Apple Pancakes with Yogurt and Honey


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This apple pancakes recipe features a serving of whole grains and produce that you get to pour maple syrup over. Yes please!

Ingredients

  • ¼ cup finely chopped pecans or almonds
  • ½ teaspoon ground cinnamon
  • 2 tablespoons pure maple syrup, plus more for serving
  • 2 tablespoons virgin coconut oil, melted, slightly cooled, plus more for skillet
  • 1 medium apple (such as Granny Smith or Pink Lady), peeled, cored, sliced crosswise ¼ inch thick
  • Plain yogurt (for serving)

Recipe Preparation

  • Whisk flour, oats, pecans, baking powder, baking soda, cinnamon, and salt in a large bowl. Whisk egg, buttermilk, 2 Tbsp. maple syrup, and 2 Tbsp. oil in a medium bowl; mix into dry ingredients.

  • Heat a griddle or large nonstick skillet over medium; brush with oil. Place 2 apple slices in skillet, spacing about ½" apart, and cook until lightly golden, about 1 minute. Turn over and pour ⅓ cup batter over apples, spreading batter to cover. Cook pancake until bottom is golden brown and bubbles form on the surface, about 3 minutes. Flip and cook until cooked through and other side is golden brown, about 2 minutes. Transfer to a plate. Repeat with remaining apple slices and batter, brushing griddle with more oil as needed.

  • Serve pancakes with yogurt and more maple syrup.

Nutritional Content

Calories (kcal) 410 Fat (g) 18 Saturated Fat (g)10 Cholesterol (mg) 60 Carbohydrates (g) 54 Dietary Fiber (g) 7 Total Sugars (g) 17 Protein (g) 12 Sodium (mg) 710

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Oat and Apple Pancakes

Reviews SectionLove this recipe! I’ve made it twice already. They are so quick and very healthy! I didn’t have all of the ingredients on hand so I ended up using walnuts and a mixture of Greek yogurt and milk to substitute for the buttermilk (I just played with the ratio until it was the consistency of a yogurt drink; I like thicker pancakes so I would have used more milk to achieve thinner ones). Overall they are delicious and I even added chocolate chips which was a great addition. This is a great base recipe to do anything you want with! It is very forgiving in my experience. Highly recommend for a quick and healthy yet impressive breakfast!AnonymousBoston, MA05/17/20Delicious! However, there is no honey.

Joy Bauer's Apple Protein Pancakes

My family and I love to go apple picking in the Berkshires during the fall. We also all love pancakes so I created a recipe that incorporates all the juicy deliciousness of fresh apples with fiber-rich ingredients like oats and chia for a winning breakfast combination.


Why use Greek yogurt?

Greek yogurt is the substitution of the oils and liquids you would find in a traditional pancake. Greek yogurt makes the pancakes, fluffy, silky, and light. It also is a healthier replacement of buttermilk pancakes, but is more lighter and nutritious. Any type of Greek yogurt works, flavored or plain, but the more healthier way to go is plain since you know there are no added sugars or preservatives.

  • Yields: 6 pancakes
  • Calories: 320-370 kcal per 3 pancakes
  • Cuisine: Greek-North American Breakfast
  • Time: 20 minutes
  • Serves 2-4 people

Banana oat greek yogurt pancakes

I’m a no-fuss kind of morning person. Despite the fact that I happily wake up early and jump out of bed full of energy and ready to go, you won’t find me doing anything overly complicated before the sun comes up. Making tea, reading my devotions, journaling, making breakfast — those things I can handle. The rest of the day is crazy enough… mornings should be easy.

On that same note, breakfasts should be easy. As much as I love the idea of freshly baked cinnamon buns and fancy stuffed crepes, the reality of the matter is that bringing a pot of water to a boil and tossing in some oats is about as much effort as I’m willing to put into my morning meal. Make me something else and I’ll gladly eat it take me out and I’ll gladly order a fancier dish but since I live alone and no self-respecting restaurant is open by the time I’m ready to gnaw my arm off in the morning, I’m on my own when it comes to breakfast, which means that oats are on the menu more often than not. I’m okay with this… 99% of the time.

But what about that rare occasion where I’m craving something different? What about those mornings where the thought of oats just isn’t appealing? For those days, there’s pancakes…

I love pancakes. The reason I don’t make them for breakfast more often is, again, the additional effort it takes. Mixing, pouring, monitoring, flipping — don’t even get me started on the flipping. I’ll literally be standing there over my stove with a white-knuckled grip on my spatula, constantly having to remind myself to be patient. “Not yet. Nooooooot yet. Wait for it. WAIT.” Needless to say, it’s not the simple and serene start that I look for in a day. But, ohhhh, those golden stacks of deliciousness and their sweet siren song…

Luckily I’ve come up with a way to have my (pan)cake and eat it too — a foolproof recipe that’s not only quick and easy, but tastes absolutely delicious. The ingredients list is short and simple the batter doesn’t have to be babied flipping is a breeze and you can whip them up in your blender. It’s a recipe even I can manage in the morning, and the result is definitely worth the effort.

I’d love to know if you make this (or any!) recipe! Tag @runwithspoons on Instagram and Twitter, and be sure to subscribe to our mailing list to receive more healthy and delicious recipes straight to your inbox!


Peanut Butter Overnight Oats

Kiersten Hickman/Eat This, Not That!

This peanut butter overnight oats recipe is bound to become one of your go-to healthy breakfasts! You only need five ingredients to mix it together, and pairs perfectly with fresh berries sprinkled on top.

Get our recipe for Peanut Butter Overnight Oats.


Flax benefits

Flax seeds are great substitute to flour. They contain lignans, which protects against cancer. They also have only healthy fats or omega-3 fatty acids, which helps lower cholesterol. Moreover, flax seeds are great source of fiber, protein, micro and macro elements, as well as natural antioxidants. And of course flax seed will not only give you energy, but also good portion of vitamins A, B1 (thiamine or antineurine), B6 (pyridoxine), F and phytosterols.


These healthy pancakes are so easy and boast 10-13 grams of protein per pancake!

  • Author:Happy Healthy Mama
  • Prep Time: 5 mins
  • Cook Time: 8 mins
  • Total Time: 13 mins
  • Yield: 5 1 x
  • Category: Breakfast

Ingredients

  • 1 – 2 cups old-fashioned rolled oats*
  • 1 cup Greek yogurt
  • 3 eggs
  • 1 teaspoon cinnamon
  • 1 teaspoon vanilla extract
  • 1/8 teaspoon salt
  • 2 tablespoons agave nectar (can sub honey, maple syrup, sucunat, or coconut sugar)
  • 1 teaspoon baking powder
  • coconut oil, butter,or oil of choice

Instructions

  1. Put all ingredients in the blender and blend until very smooth.
  2. Heat a pan with about 1 tablespoon of coconut oil.
  3. Pour a small amount of batter into the pan. Cook about 4-5 minutes on the first side and 2-3 minutes on the second side.
  4. Repeat until all the batter is gone (or cook them all on one large griddle)
  5. Enjoy!

Notes

*After receiving feedback that the pancakes were too thin for some people, I tested the amount of oats. If you like thicker pancakes, use 2 cups of oats, for thinner pancakes 1 cup of oats is perfect. Nutritional information listed is for 1 cups of oats. If you use 2 cups of oats, 1 pancake (out of 5) is 223 calories and 13 grams of protein.

Nutrition

  • Serving Size: 1 pancake
  • Calories: 180
  • Sugar: 8.1g
  • Sodium: 201.3mg
  • Fat: 7g
  • Saturated Fat: 1.1g
  • Carbohydrates: 20.2g
  • Fiber: 2.3g
  • Protein: 10.1g
  • Cholesterol: 119.3mg

Keywords: healthy pancake recipe

Did you make this recipe?

Everyone can use more than one healthy pancake recipe, am I right? Here are some more I highly recommend! Click on any of the links below to check out my other recipes:

If you make this Healthy Pancake Recipe, or any Happy Healthy Mama recipe, I would LOVE to see it! Please take a pic and share it on Instagram or the Happy Healthy Mama Facebook page and tag me @happyhealthymama ?

Also, if you try it, would you mind rating the recipe? It’s VERY helpful for me and other readers if the recipes have ratings and reviews. I appreciate you!

If you’d like to save this recipe for later, here’s an image to save to your Pinterest recipe board!


Eat Better Feel Better

Honey is a sticky, natural sweetener produced by bees which tastes great in baked goods, stirred in tea, drizzled on toast, or even in a marinade. Nevertheless, many are puzzled wondering if honey is a healthier alternative to use than table sugar.

Honey has been around for thousands of years, with its use dating back to ancient times, over 5,500 years ago. The Greeks, Chinese, Egyptians, Mayans, and Babylonian all used it for both medical and nutritional reasons. 1 It is produced by honeybees from the floral nectar of plants, with each plant containing different types of nectar, resulting in about 300 different varieties of honey. 2,1 Removing the honey from the nest causes no harm to the bees as they produce much more than their colony needs, up to an extra 65 pounds a year, so beekeepers take only the excess to be bottled and eaten by many. 3 Honey is the only food in the world produced by insects that humans eat 4 - that&rsquos a cool fact to think about!

Honey is a supersaturated mixture of sugars, consisting of mostly fructose and glucose. 2 These are simple sugars that the body can easily break down to be converted to energy. In 1 tablespoon of honey, there is about 64 calories and 17 grams of sugar. 5 Similarly, white table sugar, which is sucrose, contains about 45 calories and 12 grams of sugar in 1 tablespoon. Honey has a higher amount of fructose than table sugar, making it taste about 25% sweeter, but it also contains many components and nutrients that are not present in white sugar. 1

The exact nutritional composition is dependent on various factors such as pollen source, environmental conditions (temperature, pollution, etc.), commercial processing and storage. 2 Besides carbohydrates (in the form of simple sugars), honey also contains small amounts of protein, enzymes, vitamins, minerals, and antioxidants such as catalase, ascorbic acid, flavonoids, and alkaloids. 4 Honey has a high osmolarity (high sugar and low water content) and a low pH (high acidity) and contains glucose oxidase, which is converted to hydrogen peroxide, and phytochemicals, such as methylglyoxal (MGO). 6 These features of honey contribute to how it is able to inhibit several bacterial pathogens, having antibacterial properties. 6

Individuals with Crohn&rsquos disease and Ulcerative Colitis may benefit from following the IBD-AID (Inflammatory Bowel Disease-Anti-inflammatory Diet), in which prebiotics and probiotics are recommended to maintain good gut bacteria. 7 Some food sources of prebiotics include garlic, onion, banana, oats and leeks, with honey also being recognized as a potential prebiotic. 2 This is because honey has oligosaccharides that can promote the growth of Lactobacillus and Bifidobacterium, which are probiotics, or &ldquogood&rdquo bacteria. Also, honey&rsquos antimicrobial components work with the probiotics in the gut against certain pathogens, or &ldquobad&rdquo bacteria. 2

In addition to consuming honey in our diet, it has long been documented as having healing properties when applied topically. Multiple studies have found that honey&rsquos nutrient makeup can aid in stimulating tissue growth, synthesizing collagen, developing new blood vessels in wounds, and reducing inflammation. 8 One study compared three locally sourced, unprocessed honeys and three commercially prepared therapeutic honeys (such as Manuka and Medihoney) and examined their anti-bacterial activity against pathogenic bacterial. The results found that all 6 of these honeys inhibited almost all of the bacteria, concluding that locally sourced honey has a similar anti-bacterial effect. 9

Another use of honey has been as an alternative to over-the-counter cough suppressants for young children with upper respiratory infections. One study that was conducted on children ages 1-5 found that honey, specifically buckwheat honey, had a significant reduction in cough and improved sleep for both child and caregiver. 10 The American Academy of Pediatrics actually recommends honey as a treatment for coughs in young children. However, it is very important to note that honey should never be given to a child under 12 months of age as it can cause a sickness called infant botulism. This disease is triggered by honey and can result in the growth of bacteria in the intestines, filling the gut with toxins. Honey is found to be safe for those 1 year and older. 11

Have you noticed that your bottle of honey classifies the sugar on the Nutrition Facts Label as &ldquoadded sugars&rdquo? Added sugars on the label refer to those that have been added to a product in processing or packaging. 12 While no sugar is added into honey, it doesn&rsquot provide substantial nutritional value and is not intended to be consumed alone, so therefore anything it is added to, is in fact adding sugar. Regular table sugar is labeled as added sugar and therefore labeling honey the same reminds the consumer that they are still eating sugars. 12 To clear up any confusion, the FDA has placed a symbol next to the daily value indicating that the sugar is naturally occurring. 12

While honey has some additional benefits over traditional table sugar, it is important to remember that it is still a sugar and should be consumed in moderation. When honey is digested, our body breaks it down similarly to the way that it would other sugars. 13 The dietary guidelines for Americans recommends that no more than 10% of total daily calories come from sugar, and this includes honey. 14 It is unclear how much honey one would need to consume to exert some of these benefits and therefore research is ongoing, and more evidence is needed. In the meantime, try out the recipe below for a fun treat that features the main topic- honey!

Recipe for Honey Oatmeal Cookies

Ingredients:


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7 healthy and delicious oat-based breakfast recipes that have helped me lose weight and get strong

Oats are a great breakfast food but can be made into a lot more than just oatmeal.

Try blueberry pancakes, chocolate chip cookies, and banana bread baked oats.

Oats have been a staple breakfast food in my fat loss and muscle gain journey.

Oats are incredibly good for you but there's a lot more you can do with them than make oatmeal.

Oats are incredibly versatile — yes, you can eat them as oatmeal with lots of tasty toppings, but you can also turn them into cake-like baked oats, cookies, pancakes, and more.

Oats in various forms have provided staple breakfasts for me for years, helping me lose fat by eating in a gentle calorie deficit and build muscle by fueling my workouts.

"Oats are an excellent source of a type of fiber called beta-glucans, which have been linked with lowering cholesterol and managing sugar levels for those with type 2 diabetes," registered nutritionist Kimberley Neve previously told Insider. "This type of fiber is particularly good for feeling satisfied after your breakfast for longer, making oats a great option if you're trying to lose weight but are often hungry."

Keeping your protein intake high is really important regardless of whether your aim is building muscle or losing fat, so I always ensure I get a good serving at breakfast, usually in the form of Greek yogurt or protein powder, both of which are great with oats.

While there's nothing wrong with regular flour, if you like the flavor of oats, grinding your oats into a flour using a food processor or blender can be a game-changer. I love using oat flour in my pancakes, and sometimes I do half oat, half regular flour.

Ingredients:

15g vanilla protein powder

Handful (about 50g) blueberries

Maple syrup, fruit, or toppings of your choice

1. Put a non-stick frying pan on the stove on a medium heat with a little oil, butter, or cooking spray to heat up.

2. Whisk the mashed banana with the egg whites, then stir in the rest of the ingredients except the blueberries.

3. Drop large spoonfuls of batter into your pan and place a few blueberries on each. Once firming up at the edges and bubbles are appearing, flip and cook on the other side for around a minute.

4. Stack them up, add your toppings, and enjoy.

2. Banana bread baked oats

Baked oats have soared in popularity recently, and for good reason: It's basically cake for breakfast, but super good for you. I like making all sorts of flavor combos, from carrot cake to chocolate brownie batter, but you can't go wrong with simple banana bread (which leaves your kitchen smelling amazing too). I use a single-serve 15cm x 10cm ovenproof dish, but any small dish will do — just keep an eye on it in the oven and adjust your cooking time accordingly.

Ingredients:

40 grams dry oats (about a 1/2 cup)

Handful chocolate chunks or pecan nuts (optional)

Chocolate spread or peanut butter for drizzling

1. Preheat the oven to 350 degrees Fahrenheit and grease an ovenproof dish.

2. Mix all the ingredients except the topping together in a bowl, saving a few slices of banana for the top.

3. Bake in the oven for about 20-25 minutes until golden on top (bear in mind it will firm up more once you remove it).

4. Drizzle with whatever you fancy and dig in!

3. Chocolate chunk oat cookies

Chocolate chip cookies for breakfast? Don't mind if I do. No, these aren't going to hit the same as classic buttery, sugary cookies (which still have a place in a balanced diet if you enjoy them), but they're great for breakfast — I like to have a couple alongside some yogurt and fruit. This recipe makes eight.

Ingredients:

25g dark chocolate chunks

1. Preheat the oven to 350 degrees Fahrenheit. Mix everything except the chocolate chunks together until thick, sticky, and well combined.

2. Dollop the mixture into eight blobs on a baking tray lined with baking parchment. Stud with the chocolate chunks.

3. Bake in the oven for about eight minutes — don't overbake or they'll be dry. Sprinkle a little sea salt on top. Leave to cool slightly and tuck in!

The great thing about overnight oats is that it's so convenient — whip it all up the night before and you're ready to go in the morning. You can even make it in bulk and have your breakfast sorted for a few days.

You can adjust the flavors and combinations to whatever you enjoy too: My base is always oats, Greek yogurt, protein powder, and almond milk, and then I mix up the add-ins and toppings. Try mixing in grated apple, mashed banana, sultanas, poached plums, peaches, chia seeds, or cinnamon. For toppings, try nut butter, banana, berries, or nuts.

Ingredients:

Grated apple, mashed banana, or fruit of choice

Nut butter, nuts, or toppings of choice

1. Mix everything together apart from your toppings, adding enough almond milk for it to thicken overnight (especially if you've added chia seeds).

2. Cover and chill overnight.

3. In the morning, remove from the fridge, add your toppings, and dig in.

5. Peanut butter oaty smoothie

I love smoothies on warm mornings, but when they're just fruit and vegetables, they're not very filling and also don't provide you with essential fats and protein. That's why I love adding ingredients that will fill me up like Greek yogurt, nut butters, protein powder, and, of course, oats. This smoothie always hits the spot.

Ingredients:

Around 200ml almond milk (or milk of choice), add more or less for your preferred consistency

Handful raspberries (fresh or frozen)

1. Blitz everything in a blender until smooth, pour into a glass, and enjoy.

6. Chocolate protein oatmeal

Much like overnight oats, you can make oatmeal in whatever flavor you prefer — one of my favorites is chocolate banana. I add protein to my oats to make it more satiating and delicious, but the trick is to make the protein powder into a paste by mixing with a little water, then stirring in at the end — this prevents it from going powdery and lumpy.

Ingredients:

1 scoop chocolate protein powder, made into a paste

Fruit, dark chocolate, and chocolate sauce or nut butter to top

1. Cook your oats with the almond milk, banana, and cocoa powder in the microwave or on the stove, stirring occasionally, for a few minutes until thickened.

2. Stir in your protein paste, add your toppings, and enjoy.

7. Granola with yogurt and fruit

Granola, yogurt, and fruit is a classic combo that never fails to please. Opt for Greek yogurt or skyr to give yourself a protein boost, or try whipping some protein powder into plain yogurt. Granola on its own with milk doesn't provide the most balanced of meals, but there's nothing wrong with including granola in your diet. If you have time, you could even make your own, which lets you keep an eye on the sugar content, such as Minimalist Baker's banana bread granola.



Comments:

  1. Faekasa

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  2. Aethelbeorht

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  3. Hao

    I'm sorry, nothing I can not help you. But I am sure you will find the right solution.



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