Favorite Post Morning Workout Meal
Healthy Oatmeal PancakesIn college I had a steady state run on Saturday and a long run on Sunday (when we weren't traveling to a meet). I would finish these workouts before my roommates had rolled out of their Merlot infused sleep. And to console myself, I mean refuel myself, I would make Nancy Clark's delicious oatmeal pancakes.
These mornings I head to Sassy Fit bootcamp around 5:30am, and during the fall and winter the oatmeal pancake is a great standby. It's a complex carbohydrate, without any of the junk you get in a regular pancake mix or whole grain frozen waffle. Great for carbo loading or recovering from the morning workout. It's easy to make, and it's budget friendly.
Recipe for Oatmeal PancakesIngredients
1/2 Cup uncooked oats (can be quick or old fashioned)
1/2 cup yogurt
1/2-3/4 cup milk (can use soy, almond...)
1 egg or 2 egg whites
1 tablespoon oil (preferably canola)
2 tablespoons brown sugar
1 teaspoon baking powder
1 cup flour (half white, half whole wheat - I use all whole wheat)
1. In a medium bowl combine oats, milk and yogurt. Let sit for around 15 minutes to soften the oatmeal.
2. Add egg, oil, sugar - mix. (Add canned pumpkin and cinnamon for a fall treat and some vitamin A)
3. Add baking powder and flour - stir until moistened.
4. Cook your pancakes on a medium heat griddle.
Serving size: two pancakes (calories 330) total calories: 1000
Nutrients (without syrup)
Carbs: 65%, 52 grams
Protein: 15%, 13 grams
Fat: 20%, 8 grams
I like to throw the milk, yogurt and oats in the bowl right when I get in the door, then stretch and shower, come back and finish up the recipe. I make one big pancake and put the rest of the batter in the fridge and use it throughout the week. I add a little milk or pumpkin puree if the mix gets too thick in the fridge. I top the pancake with walnuts and pure Vermont maple syrup (when I can get my hands on it here, otherwise I guess I settle for Canada's pure maple syrup) ;)