Rachel’s Famous Healthy Protein Pancakes

Oatmeal is a stable in many runners’ diets because it is quick to make, easy to eat and digest, and
relatively inexpensive to purchase (especially in bulk!). It is a complex carbohydrate that is high in fiber
and low on the glycemic index which it makes an ideal fuel source a couple hours before a long run to
top off your glycogen stores or eating shortly after a workout to replenish and aid in recovery. Oats are
not a complete a protein… they need to be mixed with another source of protein.

That is where the cottage cheese of this recipe comes into play. By mixing the oats and cottage cheese
together you create a dynamic duo that is a complete protein (contains all the essential amino acids).
Cottage cheese is a good source of casein protein which means the body digests it slowly releasing
energy at a gradual rate. This is ideal for recovery after a workout.

There are many benefits to incorporating oatmeal into your diet, but do you ever get bored eating it day
after day? Or are you in a hurry after your morning run and don’t have time to eat it before rushing off
to work? Here is a great recipe that is easy to prepare and can be eaten on the go!

Ingredients:

• ½ cup of rolled oats
• ½ cup of cottage cheese
• ½ cup of egg whites
• Optional: vanilla extract, cinnamon, fruit

*Makes about 3 pancakes

Instructions:

1. Spray pan with nonstick spray. Heat on medium temperature.
2. In a medium sized mixing bowl stir together rolled oats, cottage cheese, and egg whites. Mixture
   will be clumpy. If you would like extra flavor add vanilla extra and/or cinnamon.
3. Scoop the batter onto the pan, usually approximately 1/3 for each pancake.
4. Cook until golden brown, flip, and repeat.
5. Serve hot or cold! Or even add fruit!

Approximate Macronutrient breakdown:
Serving size: The entire cooked batter
Calories: 300
Carbohydrates: 32g
Fat: 6g
Protein: 28g