Breakfast Pancakes
These pancakes have become my breakfast staple. No week goes by without making them at least once. Oats are the highlight ingredient that makes these pancakes not only delicious but also super nutritious. You may wonder what exactly makes oats one of the most nutrient-dense foods you can eat.
Oats have 51 grams of carbs, 13 grams of protein, 5 grams of fat, and 8 grams of fiber in 1 cup. This same serving has only 303 calories.
Oats are loaded with important vitamins, minerals, and antioxidant plant compounds. Half a cup (78 grams) of dry oats contains (3):
Manganese: 63.91% of the daily value (DV)
Phosphorus: 13.3% of the DV
Magnesium: 13.3% of the DV
Copper: 17.6% of the DV
Iron: 9.4% of the DV
Zinc: 13.4% of the DV
Folate: 3.24% of the DV
Vitamin B1 (thiamin): 15.5% of the DV
Vitamin B5 (pantothenic acid): 9.07% of the DV
smaller amounts of calcium, potassium, vitamin B6 (pyridoxine), and vitamin B3 (niacin)
Oats are high in the soluble fiber beta-glucan, which has numerous benefits. It helps reduce cholesterol and blood sugar levels, promotes healthy gut bacteria, and increases feelings of fullness.
Also, oats may lower the risk of heart disease by reducing both total and LDL (bad) cholesterol, as well as by protecting LDL from oxidation.
For those of us with gluten intolerance or sensitivity, oats are a good source of many nutrients that are lacking in a gluten-free diet.
Ingredients
2 eggs
2 cups oats (I used gluten-free)
1 tablespoon xylitol (cane or coconut sugar would work well too)
¾ cup milk (dairy or vegan, I used rice milk)
Pinch of salt
2 tablespoons of coconut oil for the pan
Vegan
2 big bananas
2 tablespoons chia seeds
2 cups oats (I used gluten-free)
2 cups nut or grain milk (I used rice milk)
1 tablespoon maple syrup (skip or use any other liquid sweetener)
Pinch of salt
2 tablespoons of coconut oil for the pan
