Thursday, July 24, 2014

Pocket Power Pancakes

I have a friend who is training for his first Ironman Triathlon. Wow! I feel both inspired and tired just thinking about that.  He told me he had been doing some experimenting in the kitchen to come up with a "pancake" he could eat while training that would have wholesome ingredients, good taste, and be easy to take along.   Could I help him in his quest?  I was willing to try. And I am so excited with the result!

I have run 3 marathons and have participated in other endurance races and events, so I have some experience with the challenge of fueling up while you are taxing your body.  I have used gels, sauces, gummies, bars, and waffles.  I think Clif Bars are my across-the-board favorite bar for taste. But they can be too much bulk in my belly if I'm running or riding hard.  I recently tried the Honey Stinger Waffles. These are tasty and didn't bother my stomach during a hard run. But they are pricey--about $1.50/each retail.  

I wanted to make a fuel-up treat that would be easy on the stomach, taste like REAL FOOD (and be made from it), and fit in your pocket.  I didn't succeed right away, but after a couple of tweaks, we had a winner!  

These are truly quick and easy to make. Even the baking-challenged can make pancakes, right? That's all it takes!

Here is the ingredient nutrition fact break down.  The chocolate chips are optional. They make them prettier, but aren't needed for taste. My pickiest child preferred them without the chocolate drizzle. 

Here 's the how-to:
(Recipe follows)

Put all dry ingredients in food processor. 1 cup rolled oats, 1/3 cup milled chia seeds, 1 teaspoon cinnamon, 1/2 teaspoon baking powder, 1/4 teaspoon sea salt

This is the only ingredient you may not have on hand regularly. I bought mine at Fred Meyer (a Kroger company grocery store).  They are also available on Amazon here.

Process the dry ingredients a bit--just enough to break up some of the oats and blend the ingredients.

Add one banana, 1/3 cup honey, and 1/3 cup coconut oil.

Process a bit more, and you are ready to cook!

Heat a griddle or non-stick frying pan to medium-low heat.  I used my 1.5 Tablespoon scoop to make each one the same size; a heaping tablespoon would be about right as well. 

These won't spread out like pancakes on their own. Drop the spoonful onto the griddle and then flatten it with the back of the spoon to about 3" in diameter.  Cook about 2-3 minutes/side. This will vary from griddle to griddle.  

Totally looks like sausage patties, huh?  They are seriously yummy. The banana and coconut oil keep them moist and, along with the cinnamon, make them taste delicious!

To add the drizzle: Melt 1/3 cup of chocolate chips (white, semi-sweet, or milk), in a microwave dish, stirring every 30 seconds until smooth. Spoon the melted chocolate into the bottom corner of a plastic sandwich baggie. Snip a small hole in the corner, then drizzle the Power-Cakes.  I store mine in the refrigerator. They are delicious and moist right out of the fridge!

Here are some of the semi-sweet drizzled batch.

I wrapped them up and put them in the fridge. 

Easy to take on your next workout! You'll look forward to fueling up!

Pocket Power-Cakes
Makes 16

1 cup rolled oats
1/3 cup milled chia seeds
1 teaspoon cinnamon
1/2 teaspoon baking powder
1/4 teaspoon sea salt
1 medium banana
1/3 cup coconut oil
1/3 cup honey
1/4 cup chocolate chips (optional)

1. Place dry ingredients (except chocolate chips) in a food processor. Process a few seconds, just cutting up oatmeal a bit (not fine).
2. Place wet ingredients into food processor on top of dry ingredients. Process until well incorporated.
3. Heat griddle or non-stick frying pan to medium-low heat.  Scoop batter in heaping tablespoons onto griddle, spreading each scoop to form a 3-inch circle.  Cook about 2 minutes per side.  Remove and cool.
4. In a microwave-safe dish, heat chocolate chips, stirring every 30 seconds until smooth.  Spoon melted chocolate into the bottom corner of a plastic sandwich bag. Snip a small hole in the corner with scissors. Drizzle the tops of the Power-Cakes. 
5. Store covered in the refrigerator. 

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  1. My teenager is a swimmer and I'm always looking for filling healthy snacks for him! We love cliff bars too but these look like a tasty alternative! Thanks so much for sharing, I can't wait to try them!

    1. These would be perfect for him! I ate one right before a boot-camp workout yesterday morning and felt great!

  2. These sound delicious. I'm allergic to gluten and dairy but I'd be able to have these. Pinning this recipe so I can give it a try.

    1. So glad they sound good to you! They really are. And perfect for DF and GF dietary needs! Thanks for the comment and pin!

  3. Hmmm...these look like a great power snack. It is always nice to have something that keeps the fuel burning, but also feels like a treat at the same time. These look delicious.

    Thanks for sharing at Marvelous Monday on Smart Party Planning :-)

    1. Thanks, Catherine! They are delicious! Thanks for hosting a great party. I'll be back for future partying!

  4. These look easy and tasty, pinning! Hello from Say G'Day Saturday. Sending you Like love!

    1. Thank you, Melissa! They are truly easy and tasty. Thanks for the comment and the pin!

  5. These look great for any time! I would love these for my kids lunches! pinning. Thanks for linking to Merry Monday Linky ! We're happy to have you! Julia

  6. These look amazing. I love that it is so portable for a bike ride or hike. Thanks for sharing with Gluten Free & DIY Tuesdays :-)

  7. Love this!!! I did my first full IM last year and was searching & experimenting for decent nutrition that was not hard on my stomach & was easy to carry. This recipe looks great & I have that Nathan fuel belt. so I know it will fit :-) I am training for a 70.3 right now, so will have to try it, Pinned :-) Thank you for sharing at the Sunday Fitness & Food Link-up!

  8. 3 Researches SHOW Why Coconut Oil Kills Waist Fat.

    This means that you literally kill fat by eating coconut fats (including coconut milk, coconut cream and coconut oil).

    These 3 studies from large medical journals are sure to turn the conventional nutrition world upside down!