Wednesday, July 27, 2011

Coconut-Protein Pancakes (and Prolo)

I know I had you salivating with the pictures of my pancakes in the last post, and you're dying to get the recipe, so here ya go ;-) Repeat pic, sorry...

First, quick update: On Monday I got some prolotherapy injections in my left shoulder. I first tried prolo last year when enduring the knee issue (hence the link). This time, it's my bicep tendon and likely my bursa that are angry. Bummer dude. Unfortunately, this issue doesn't really surprise me, as I have shoulder issues even when injury free: poor mobility/flexibility and they roll forward too much (posture thing). I do some strength training/functional exercises to correct these issues, but not enough I guess. So add to that a swim stroke that's not perfect, and bam. I'm optimistic though. Get to have a test swim Thursday, fingers crossed!

Enough of that.


Like I said in the last post, I've been wanting to make coconut flour pancakes for a while now with the protein-powder combo too. I researched some recipes and mostly went off one I found on Dr. Mercola's website. My thoughts? Very easy to make and very good! Only downfall is that they're a tad on the dry side (I've heard coconut flour can yield dry baked goods, so I guess that's true), but they're still full of flavor and healthy. Full of protein, fiber, good fats and quality carbs. Plus with the right fixins, i.e. nut butter, agave, etc., you'd never know they're dry-ish. Next time I plan on adding greek yogurt or bananas to the mix to add moisture. Come to think of it, the last time I made pancakes I had greek yogurt and a bunch of fun stuff in them and they were amazing, but I misplaced that recipe :/

Coconut-Protein Pancakes
2/3 cup coconut flour
2 scoops vanilla whey protein powder of choice
2 tsp baking powder
1/2 tsp salt
3 eggs
1 1/4 cup almond milk (unsweetened vanilla)
4 tbsp cold water
3-4 packets stevia
dash agave (optional for more sweetness)
1 tsp vanilla

Mix the dry ingredients then add the wet ingredients and stir until smooth, no chunks. Let the batter sit for 10-15 minutes, then spoon them onto a skillet, making each about 3-4 inches in diameter. Don't know how long I cooked them, but enough to make them golden on each side.

And ta-da, a delicious morning spread...
As for sides: fresh fruit, almond butter, grilled pancetta (had that, but no bacon, go figure) and, my favorite... sauteed apples. I diced 2.5 apples and sauteed them in 2 tbsp coconut oil with cinnamon and a dash of agave & stevia (don't need much added sweetness, apples are good right now!). MMMMmmmm.
The best combo of all, pancake/almond butter/apple:


  1. Why did you post this mid-morning while I'm staving off hunger until lunch;) Looks incredible. Have to try it out!

  2. for bursa/rtc insufficient/biceps tendonosis there are no better exercises than these:

    This is the best description I can find on the web. Email me with questions.

  3. These look awesome! Thanks for the recipe Tawnee!

  4. So making these this weekend when my girlfriends stay over!! Thx!

  5. DEEEE-lish!! Can't watit ot tyr these out :)