(modified a recipe from Oxygen Magazine, approximately 15 years ago)
1 ¼ cup egg whites 2 tbsp walnut butter 2 tsp flax oil 1 banana 1 cup (gluten free) oats ¼ cup bran 1 scoop vanilla Kaizen protein powder (sprouted & plant based, optional) 2 tsp cinnamon Top with raw honey
Grease a cast iron pan and turn heat on to "high." Put all ingredients, in order listed into a good blender such as Blend Tec. Pour batter into pan, making 4” pancakes. Turn heat down to “medium.” At this point, you may add a few frozen berries, carob or dark chocolate chips, nuts, etc. You could also change this recipe up by using different flavoured protein powder (if using) & different butters, such as almond in place of the walnut.
These pancakes are a good source of fibre, potassium, omega 3, B vitamins and protein. The cinnamon also helps with blood sugar regulation and the honey is a great dairy free probiotic, boosting immune & digestive health. It’s my go to recipe for my children before school. They feel satiated until their first snack, are calm and able to focus, yet alert and energized for class. The fiber also helps maintain regular bowel movements, decreasing the risk of possible toxic build up.
If you do not have time to make them fresh daily, make a batch once or twice a week and refrigerate.
If you or your children like the texture of steel cut oats, this would be a more “holistic” breakfast recipe:
You could substitute berries for the banana, providing anti-oxidant benefits. This would have similar health benefits to the above recipe. The main difference is that it is based on more “whole” foods, which is always preferred when given an option.