Zonestyleflourlesspancakes Recipes

ZONE-STYLE FLOURLESS PANCAKES

Zone-style flourless pancakes image

If you don't have a blender, you can use a food processor. Or, pulverize the oats in a coffee grinder and use a hand blender to mix the ingredients together. These pancakes are designed to fit a Zone-style diet, and are especially good with blueberries or raspberries added and topped with cream cheese.

Provided by eciserman

Categories Breakfast

Time 10m

Yield 6 pancakes, 1 serving(s)

Number Of Ingredients 8

Ingredients

1/3 cup oatmeal
1/3 cup 1% fat cottage cheese
1 whole egg
1 egg white
1 tablespoon sugar (or sugar substitute)
1 teaspoon vanilla
1 teaspoon baking powder
cinnamon

Steps:

Combine all ingredients in a blender and blend well.
Pour into a hot, no-stick pan and cook like a regular pancake.
Turn pancakes when bubbles form on uncooked top.

Nutrition Facts : Calories 302.8, Fat 6.9, SaturatedFat 2.1, Cholesterol 189.1, Sodium 786.5, Carbohydrate 34.9, Fiber 2.6, Sugar 16.1, Protein 22.8

ZONE DIET - PERFECT PANCAKES

Zone Diet - Perfect Pancakes image

This recipe came from my Crossfit Guru Vanessa VDB while we were stationed in Iraq. Hits the spot every time. You can make these ahead of time - they freeze well. Breakfast for dinner?

Provided by redredrobyn

Categories Breakfast

Time 15m

Yield 4-5 pancakes, 1 serving(s)

Number Of Ingredients 8

Ingredients

1/2 cup steel cut oats (4C)
1/2 cup fat-free cottage cheese (2P)
4 egg whites (2P) or 2 eggs (2P)
2 teaspoons peanut butter (4F) or 4 teaspoons sliced almonds (4F)
cinnamon (optional)
nutmeg (optional)
vanilla (optional)
3 tablespoons maple syrup (optional)

Steps:

Mix all ingredients in blender until thick batter. For your fat count, either add peanut/cashew/mac butter to your batter or top with sliced/slivered almonds.
Cook on griddle just like pancakes with butter flavored non-stick cooking spray until done, approx 3 mins per side on med heat. Add syrup and enjoy!
Scale as necessary. For a 3 block meal, eat only 3 pancakes.
I personally add 1 tsp of cinnamon & nutmeg and a Tbsp of vanilla, but I like those spices in my pancakes to come loud and strong.

Nutrition Facts : Calories 424.3, Fat 5.8, SaturatedFat 1.1, Cholesterol 5.1, Sodium 459.9, Carbohydrate 57.5, Fiber 8.3, Sugar 2.3, Protein 35.1

SHEET PAN SWIRL PANCAKES

Sheet Pan Swirl Pancakes image

Provided by Jeff Mauro, host of Sandwich King

Categories main-dish

Time 35m

Yield 6 to 8 servings

Number Of Ingredients 16

Ingredients

2 green apples, peeled, cored and diced small
1 cup pecans, toasted and chopped
1/2 cup dark brown sugar
1/4 cup applesauce
1 tablespoon ground cinnamon
2 large eggs, beaten
2 1/2 cups buttermilk
1 teaspoon vanilla extract
2 1/2 cups all-purpose flour
1 tablespoon baking powder
1 tablespoon granulated sugar
1 teaspoon baking soda
2 tablespoons unsalted butter, melted
1 cup pure maple syrup
1 teaspoon vanilla bean paste
Pats of unsalted butter, for serving

Steps:

Preheat the oven to 425 degrees F.
For the cinnamon-apple swirl: In a medium bowl, add the apples, pecans, brown sugar, applesauce and cinnamon and stir to combine. Set aside.
For the pancake batter: In a medium bowl, whisk together the eggs, buttermilk and vanilla extract. In a large bowl, whisk together the flour, baking powder, granulated sugar and baking soda until combined. Pour the buttermilk mixture into the flour mixture and stir together until just combined. Do not overmix.
Brush the bottom and sides of a 13-by-18-inch rimmed baking sheet with the melted butter. Add the batter to the sheet and smooth into an even layer from edge to edge. Spoon the apple mixture, about 1 tablespoon at a time, evenly across the batter. Then, with the back of a spoon, swirl the mixture into the batter. Bake until golden brown and the top springs back when touched, 20 to 22 minutes.
For the maple-vanilla syrup: Meanwhile, in a small saucepan, add the maple syrup and vanilla bean paste and bring to a simmer over medium low heat, about 5 minutes. Remove from the heat and set aside.
Remove the pancake from the oven. Slice and serve with the warm maple-vanilla syrup and pats of butter.

GRANDMA'S SOURDOUGH PANCAKES

Grandma's Sourdough Pancakes image

My southern grandma made these wrapped around North Carolina sausages. They are denser than traditional pancakes but taste good.

Provided by gololly

Time 30m

Yield 8

Number Of Ingredients 7

Ingredients

½ cup all-purpose flour
1 teaspoon baking powder
¼ teaspoon salt
½ cup milk
2 tablespoons unsalted butter, melted and cooled
1 large egg
1 cup sourdough starter, at room temperature

Steps:

Sift flour, baking powder, and salt together into a medium bowl.
Beat egg in a small bowl. Stir in milk and melted butter. Add wet ingredients to dry ingredients; blend briefly. Stir in sourdough starter. Allow to rest while griddle preheats, about 10 minutes.
Preheat a griddle to 375 degrees F (190 degrees C).
Drop pancake batter onto the hot griddle. Cook until pancakes rise and look a bit dry on top, 2 to 3 minutes. Flip and cook until the other side is golden brown, about 2 minutes.

Nutrition Facts : Calories 115.6 calories, Carbohydrate 15.6 g, Cholesterol 32.3 mg, Fat 4.1 g, Fiber 0.9 g, Protein 4.2 g, SaturatedFat 2.3 g, Sodium 156.4 mg, Sugar 1.5 g

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