{"id":6121,"date":"2015-09-01T09:56:13","date_gmt":"2015-09-01T17:56:13","guid":{"rendered":"http:\/\/www.fitchicks.ca\/blog\/?p=6121"},"modified":"2016-05-03T17:04:14","modified_gmt":"2016-05-03T17:04:14","slug":"chick-feed-3-ingredient-power-pancakes-gluten-free-vegetarian-high-fibre","status":"publish","type":"post","link":"http:\/\/www.fitchicks.ca\/blog\/2015\/09\/chick-feed-3-ingredient-power-pancakes-gluten-free-vegetarian-high-fibre\/","title":{"rendered":"CHICK FEED: 3 Ingredient Power Pancakes (gluten free, vegetarian, high fibre)"},"content":{"rendered":"<p>Hey Chicks,<\/p>\n<p><strong>I tend to go through phases with my breakfast foods.<\/strong><\/p>\n<p>For the longest time <strong>I was OBSESSED with oatmeal, egg whites and coconut oil.<\/strong><\/p>\n<p>Then <strong>I moved on to <a title=\"WELLNESS WEDNESDAY \u2013 Pumpkin Pie Power Smoothie Recipe (Dairy Free, gluten free, paleo friendly, vegan)\" href=\"http:\/\/www.fitchicks.ca\/blog\/2012\/10\/wellness-wednesday-pumpkin-pie-power-smoothie-recipe-dairy-free-gluten-free-paleo-friendly-vegan\/\">protein packed green smoothie<\/a> <\/strong>recipe.<\/p>\n<p>After that <strong>I went to 0% greek yogurt, almonds, chia sead and berries.<\/strong><\/p>\n<p>Now I have moved on to <strong>my latest breakfast OBSESSION&#8230;3 ingredient pancakes.<\/strong><\/p>\n<p style=\"text-align: center;\"><strong><a href=\"http:\/\/www.fitchicks.ca\/blog\/wp-content\/uploads\/2015\/09\/images.jpg\"><img loading=\"lazy\" class=\"alignnone wp-image-6126\" title=\"images\" src=\"http:\/\/www.fitchicks.ca\/wp-content\/uploads\/2015\/09\/images.jpg\" alt=\"\" width=\"400\" height=\"300\" \/><\/a><br \/>\n<\/strong><\/p>\n<p><strong>The main thing I ALWAYS focus on when building my breakfast is to ensure they follow what we call at FIT CHICKS &#8220;Complete in 3&#8221; Rule.<\/strong><\/p>\n<p><strong>The &#8220;Complete in 3&#8221; rule basically means that every meal you have should consist of protein, fibre (carbs) &amp; healthy fats.<\/strong> This ensures you are going to keep your blood sugar balanced, have a great ratio of your macronutrients (these are required for survival!) and will help keep your tummy full &amp; body energized.<\/p>\n<p><a href=\"http:\/\/www.fitchicks.ca\/blog\/wp-content\/uploads\/2015\/09\/Laura-Workout.jpg\"><img loading=\"lazy\" class=\"aligncenter wp-image-6127 size-medium\" title=\"Laura Workout\" src=\"http:\/\/www.fitchicks.ca\/wp-content\/uploads\/2015\/09\/Laura-Workout-300x296.jpg\" alt=\"\" width=\"300\" height=\"296\" srcset=\"http:\/\/www.fitchicks.ca\/blog\/wp-content\/uploads\/2015\/09\/Laura-Workout-300x296.jpg 300w, http:\/\/www.fitchicks.ca\/blog\/wp-content\/uploads\/2015\/09\/Laura-Workout.jpg 478w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/a><\/p>\n<p style=\"text-align: center;\">\n<p>I can not remember where I originally found this recipe but many version have been on the web for a long time so I can&#8217;t take full credit (even though I wish I could!) but\u00a0I have also included some awesome tips below to make them more yummified (is that even a word?!)<\/p>\n<p><strong>This recipe is SO simple<\/strong>, gluten free, is &#8220;Complete in 3&#8221; approved ie packed with fibre, protein, healthy fats AND is perfect for the most culinary challenged chicks.<\/p>\n<h3>CHICK FEED: \u00a03 Ingredient Power Pancakes<\/h3>\n<p><em>makes 1 serving<\/em><\/p>\n<ul>\n<li>100g ripe banana (approx 1 medium banana&#8230;spotty ones work best<\/li>\n<li>1 egg<\/li>\n<li>1\/4 tsp baking powder<\/li>\n<li>Toppings: \u00a0See Chick Tips below<\/li>\n<\/ul>\n<h3>DIRECTIONS<\/h3>\n<ol>\n<li>In a bowl, whisk the egg and baking powder with a fork until combined.<\/li>\n<li>In a separate bowl, mash banana with fork (note &#8211; don&#8217;t overly mash. \u00a0You want it a little chunky).<\/li>\n<li>Once mashed, pour in egg mixture and combine.<\/li>\n<li>Heat a non stick frying pan to medium heat (depending on how hot your elements get, you may want to go lower. \u00a0If not non stick pan, use butter or coconut oil).<\/li>\n<li>Using a tablespoon, but 2 tablespoons of the mixture. \u00a0Once it starts to bubble and turn a little brown at edges, flip and cook for approx another 1 min. \u00a0Repeat until all mixture is used<\/li>\n<li>Serve hot and delicious!<\/li>\n<\/ol>\n<h3>CHICK TIPS<\/h3>\n<p><strong>This is a base recipe so now you can get CREATIVE <\/strong>and personalize these little circles of heaven including:<\/p>\n<ul>\n<li><strong>MAKE IT ELVIS!:<\/strong> Elvis loved peanut butter, banana &amp; bacon sandwiches. \u00a0As the pancakes are mainly banana you can simply top with slightly heated all natural peanut butter (or sunflower seed butter for those with allergies) and crumbled nitrate free turkey bacon..yum!<\/li>\n<li><strong>SWEET TREATS: <\/strong>Make is heart shaped cookie cutters and drop in dark chocolate chips and chopped up dried cherries while cooking. \u00a0Drizzle with 1 tbsp of <a title=\"CHICK FEED: 3 Ingrediant Healthy Chocolate Sauce Recipe (gluten free, dairy free, vegan, paleo friendly)\" href=\"http:\/\/www.fitchicks.ca\/blog\/2013\/05\/chick-feed-3-ingrediant-chocolate-sauce-recipe-gluten-free-dairy-free-vegan-paleo-friendly\/\">3 ingredient chocolate sauce<\/a><\/li>\n<li><strong>FUN FRUIT STACK:<\/strong> Stack em up with layers of antioxidant rich blueberries, raspberries \u00a0and <a title=\"WELLNESS WEDNESDAY: Coconut Whipped \u201cCream\u201d Recipe (dairy free, gluten free, sugar free, paleo &amp; vegan friendly)\" href=\"http:\/\/www.fitchicks.ca\/blog\/2012\/12\/wellness-wednesday-coconut-whipped-cream-recipe-dairy-free-gluten-free-sugar-free-paleo-vegan-friendly\/\">homemade whipped cream.<\/a> Yum!<\/li>\n<li><strong>DON&#8217;T LIKE BANANAS?<\/strong> I have also tried this with cooked sweet potato and loved it. \u00a0Texture is a but different and less sweet but still yummer!<\/li>\n<\/ul>\n<p>These are also the perfect breakfast to have as part of our upcoming<a href=\"http:\/\/www.fitchicks.ca\/programs\/fit-chicks-challenge\"> 28 Day Total Body Clean Up Challenge starting Sept 14th.<\/a> If you are feeling the effects of a serious summer overload of gluten, booze and just too much of the not so good stuff, then THIS is the challenge for you&#8230;check more info here!<\/p>\n<p>Happy eating chicks and we would love to hear how you find this recipe!<\/p>\n<p>Laura XO<\/p>\n<p>FIT CHICKS<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Hey Chicks, I tend to go through phases with my breakfast foods. For the longest time I was OBSESSED with oatmeal, egg whites and coconut oil. Then I moved on to protein packed green smoothie [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":6126,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[29,30,33,37,1,39,41],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v17.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>CHICK FEED: 3 Ingredient Power Pancakes (gluten free, vegetarian, high fibre) &mdash; FIT CHICKS BLOG<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.fitchicks.ca\/blog\/2015\/09\/chick-feed-3-ingredient-power-pancakes-gluten-free-vegetarian-high-fibre\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"CHICK FEED: 3 Ingredient Power Pancakes (gluten free, vegetarian, high fibre) &mdash; FIT CHICKS BLOG\" \/>\n<meta property=\"og:description\" content=\"Hey Chicks, I tend to go through phases with my breakfast foods. 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