Pancakes & French Toast in the House! [Healthy Recipes]

Hey there, Mark here, and I must confess I LOVE breakfast foods! The challenge is that most of the tasty ones, breads, waffles, and French toast are loaded in carbs.

But after watching baby Hope eat her first Disney World Micky waffle I became inspired to share two healthy and clean breakfast recipes that will let you eat your favorite breakfast foods, minus the guilt, blood sugar rush or fat storage… Oh yeah!

This mouth watering Pancake and scrumptious French Toast recipe were created by Venice Nutrition Chef Valerie Cogswell and will make breakfast the highlight of your day. Just make sure to see Chef Valerie’s protein suggestions in the French Toast recipe to keep that meal nice and balanced.

But before you dive into the recipes here’s a pic to bring a smile to your face, Hope eating her first Mickey waffle!

Hope


Banana Cinnamon Pancakes

Created by VN Chef Valerie Cogswell

Thrive Phase and Body Confidence Approved

Grab ‘n’ Go

These banana pancakes are loaded with protein and whole grains and flavor. Whole wheat pastry flour gives a lighter texture than plain whole wheat flour. Share them with your kids for a nutritious breakfast.

Banana Cinnamon Pancakes

Makes: 4 Servings
Serving size: 2 Pancakes (approx. 1/4 cup batter per pancake)

Calories per serving: 194
Protein per serving: 16 grams
Carbohydrates per serving: 22 grams
Fat per serving: 4 grams

Ingredients:

  • ½ cup whole wheat pastry flour (can be found at whole foods or any health food store)
  • 4 scoops Vanilla Protein Powder (Zen Fuze Vanilla Bliss recommended for recipe)
  • ½ cup (1 oz.) instant oats
  • 1 Tbsp. baking powder
  • 1/8 tsp. salt
  • 2 Tbsp. Splenda baking substitute
  • 1/8 tsp. cinnamon (you may add more if you choose)
  • 2 Extra Large Whole Eggs
  • 8 oz. (1 cup) non fat milk
  • 2 oz. of banana, mashed into a smooth puree
  • 1 ½ tsp. vanilla extract
  • Non-Fat Cooking Spray for Skillet/Pan

Method of Preparation:

  1. Combine all dry ingredients (first 7 ingredients) in a small bowl and stir well.
  2. In a separate bowl, whisk together remaining 4 ingredients (wet ingredients) lightly just until blended.
  3. Pour wet ingredients over dry ingredients and fold until just incorporated (over mixing will cause pancakes to be flat and tough)
  4. Heat skillet over medium/low and spray with Pam non-fat cooking spray.
  5. When pan is hot, add ¼ cup batter at a time. Allow pancake to cook thoroughly on first side before turning (edges will firm and bubbles will appear across entire surface when it’s ready). Because there is protein powder added, they take longer to cook than regular pancakes. Flip when ready. Remove from pan.

What is the Balance?

These pancakes have a great balance of protein, carbohydrate and a very small amount of fat.

Notes:

You may want to add a few nuts to the batter or on top of the pancakes, or a small amount of Smart Balance margarine to increase the fat slightly.


French Toast

Created by VN Chef Valerie Cogswell

Ignite Phase, Thrive Phase and Body Confidence Approved

Grab ‘n’ Go

Think French Toast is out of the question when eating healthy? Think again! Our VN style French Toast is deliciously sweet and surprisingly wholesome. We dipped whole grain Ezekiel bread (flourless bread found in the frozen food section at most markets) into a cinnamon and vanilla egg batter and grilled it to golden perfection. We then topped it off with buttery maple syrup. Make sure to read our Chef’s Notes and balanced breakfast ideas below.

French Toast

Makes: 4 Servings
Serving size: 1 Piece

Calories per serving: 134
Protein per serving: 3.5 grams
Carbohydrates per serving: 20 grams
Fat per serving: 4 grams

Ingredients:

  • fat free cooking spray, as needed
  • 2 whole eggs
  • 2 tablespoons low fat milk
  • 1 ½ packets of Stevia (all natural sweetener)
  • pinch or two of cinnamon, depending on desired tastes
  • ¼ teaspoon pure vanilla extract
  • 4 slices Ezekiel 4:9 Sprouted Grain Bread*
  • 4 tablespoons Aunt Jemima Butter Light syrup**

Method of Preparation:

  1. Coat a large frying pan with fat free cooking spray. Place frying pan over medium heat.
  2. While pan is heating, whisk together eggs, milk, Stevia, cinnamon and vanilla in a shallow baking dish until well combined.
  3. Dip 2 slices of Ezekiel bread into egg batter and coat thoroughly on each side. Once pan is hot, add battered bread slices and cook on each side until golden brown. Continue process with remaining two slices of bread.
  4. Serve each slice of French toast with 1 tablespoon of syrup or preferred topping*. Enjoy!

What is the Balance?

This recipe has mostly carbohydrates with some fat. Please add protein for a balanced meal. We recommend that you add protein by serving egg whites, egg beaters, low fat cottage cheese, low fat Greek yogurt or a protein shake (just the protein powder and water or milk, skip the fruit) on the side to create a balanced meal. Because this recipe is slightly low in fat, the additional fat from a food like low fat cottage cheese or low fat Greek yogurt is perfectly fine.

Notes:

*We used Ezekiel bread because it is 100% flourless and will stabilize blood sugar better than traditional wheat bread. You can swap the Ezekiel bread for whole wheat bread if you’d prefer.

**We also chose Aunt Jemima Butter Light Syrup as a reduced-sugar alternative to traditional syrup. Other higher quality options include 1 teaspoon of honey or 1 tablespoon of a fruit spread (such as Smuckers Simply Fruit) per slice of French toast.


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