Favorite Post Morning Workout Meal

Healthy Oatmeal Pancakes

In 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 Pancakes

credit: Nancy Clark's Sport Nutrition Guidebook

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)

To Make
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.

Nutrition Information
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) ;)


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