Zesty Lime Protein Pancakes

Posted in Food Bites |

What you need in your kitchen to get you started...

  • A mixing bowl; a good whisk or electric hand beater; a large non-stick egg slice; a set of measuring cups or just a skilled eye!

Ingredients

Makes 8-10 pancakes depending on size.  Can be made and enjoyed in under 20 mins!

  • 1 cup (250 mL) coconut milk or other dairy replacement of your choice
  • 2 large eggs (organic if possible)
  • 25 g pea protein powder (21 g pure protein) - we used one of our favourite natural vanilla pea proteins
    Tip: If you're using unflavoured pea protein you may need to add a second spoon of coconut sugar or jaggery depending on taste
  • 1/4 cup coconut flour
  • 1 tsp coconut sugar or palmyra jaggery (optional)
  • Grated rind of 1 or 2 limes depending on your desired level of zest! 
    Tip: Use the rest of lime for drizzling over the hot pancakes
  • 1/4 tsp natural vanilla extract or the paste from the pods

Making the perfect protein pancakes...

Add all the dry ingredients together and mix lightly with a spoon to make sure they’re fully combined.  Then add the milk, eggs and vanilla extract and whisk/beat till smooth.  The mixture should be thickish, but not so thick it won’t easily drop it from a spoon.  If you need to thin it out, just add a bit more coconut milk.

Heat a small amount of coconut oil in a ceramic non-stick pan — about the tip of a teaspoon's worth.  Make sure the oil is hot, but not so hot it’s burning.  Take a large serving spoon and ladle the pancake mixture into the pan.  When you’re sure of your 'flipping' technique, ladle in as many as will fit in the pan to speed the process up.  Please note, you'll need to add this amount of oil and make sure it's hot enough before you ladle in each new spoon of pancake mixture.

Tip: The trick with successfully turning coconut pancakes is to make sure the first side is nicely browned and the uncooked side is showing a lot of bubbles.  Then use a large, flat, non-stick slice to gently slip underneath (at least half way under) before flipping as quickly and gently as you can.  It may take you a couple of pancakes to the get the knack down pat, but they taste just as good broken and must, of course, be eaten by the cook immediately!

Toppings

These pancakes are pretty good on their own, warm and moist, straight out of the pan.  But they lend themselves perfectly to a drizzle of fresh lime juice and a few blobs of organic butter, coconut oil or coconut cream.  For a sweeter, but still healthy treat, add a little manuka or raw honey and you have the perfect breakfast, or recovery fuel, for active adults that are also a huge hit with kids too.

 

Please don't forget to share your pics and comments on the Bite Hub or BTS' facebook page!

 

 

 

Date: 06 June 2015