Gluten free blueberry cottage cheese pancakes
Makes about eighteen 4-5” pancakes
· 3/4 cup gluten free all purpose flour
· 1/2 cup almond flour (make you own, tip below)
· 1/2 tsp. baking soda
· 1/2 tsp. sea salt
· 2 Tbsp. Swerve sweetener
· 2 eggs 1 cup whipped cottage cheese (*whip your own in a blender or food processor until smooth)
· 1/2 cup 2% milk · 2 Tbsp. pecan, sunflower, safflower or other medium-high heat oil
· 1.5 cups blueberries
· Cooking spray (I used Pompeian grapeseed oil spray)
Rinse blueberries with water and blot dry with a paper towel. Set blueberries aside on a plate. In a bowl, stir together gluten free all purpose flour, almond flour, baking soda, salt and Swerve sweetener. In a separate bowl, whisk together eggs, whipped cottage cheese, milk and oil. Add flour mixture to egg mixture and whisk or stir until just blended. Blend in blueberries.
Lightly coat a large frying pan or skillet with cooking spray then heat over low – medium heat. Pour small amounts (about 1/2 cup) of batter onto the skillet. Flip each pancake when golden brown underneath and partly cooked. Move to plates and enjoy!
Nutrition information per pancake:
Fat: 2 g
Carbohydrate: 6 g
Fiber: 0.8 g
Protein: 4 g
Lately I’ve got bad tendonitis. Too much typing, not enough stretching or massage, not following the RICE protocol, whatever the contributing factors are, all I know is that it hurts and popping NSAIDS is beyond useless. If you’ve spent your fair share of quality time in training rooms, in ice baths (I’m sold on these after my experience with them at Athlete’s Performance Institute), with a stem machine and more, you know how frustrating it is to be injured. And while there’s typically no one modality that works perfectly to fight pain and inflammation, a variety of things can help get you back to practice. And, nutrition plays an important role so, I developed my own concoction or “stack” (partly because I love mixing stuff together).
So here it is and below this a little why on the ingredients I chose:
- Protein powder that’s rich in BCAAs (I used Isatori’s Eat Smart because it blends well and Muscle Milk Light Chocolate Mint)
- Fresh cut pineapple
- Frozen mango
- Fresh ginger (peeled of course; I put in a nice 1 inch x 1/2 inch chunk)
- Blueberries or frozen acai
There are 2 things missing that I could have added: caffeine and fish oil (though you can down this by pill form with any meal).
Now the rationnale:
- Milk is loaded with high quality protein, calcium, vitamin D, magnesium and it tastes good so that’s my base.
- I added protein (and high quality protein rich in branched chain amino acids)because it is key for building and repairing muscle.
- Next I threw in an anti-inflammatory cocktail starting with fresh pineapple which is loaded with bromelain which fights inflammation;
- Mango – may help with inflammation and makes my shake nice and thick!
- Ginger – two studies at my alma mater UGA shows that 2 grams of ginger per day helps reduce exercise-induced muscle pain.
- Red, purple, and blue fruits and vegetables contain antioxidant flavonoids that may limit inflammation, limit tissue breakdown, improve circulation and promote a nice strong collagen matrix.
- Caffeine post exercise (granted, you may need a nice strong dose since studies have used 5 mg/kg body weight) can decrease delayed onset muscle soreness and pain after hard core exercise. If you want it in shake form, use a protein powder that contains caffeine or use cold coffee as your base.
And there you have it! My research-based, tastes great shake. Now if only I could incorporate the RICE technique somewhere on a beach overlooking blue ocean water, I’d be pain free!