Yamtastic Cakes
This recipe was inspired by a recipe used by bodybuilders. However, I wasn't crazy about some of the ingredients, so I have presented you with the new and improved version! This makes a great pre/post workout meal.
4 egg whites or egg substitute
¼ cup almond or coconut milk
6 oz cooked yam, mashed, skinned
3 tablespoons gluten free pancake mix (approx 40 grams)
(you can substitute coconut or tapioca flour if desired)
1 scoop plain or vanilla flavor protein powder
1 tsp nutmeg
2 tsp cinnamon
2 tsp maple or vanilla extract
1.) Microwave or bake your yam and then remove the skin.
2.) Place the yam and all the other ingredients in a blender or food processor and blend until smooth. Alternately, you can use a wire whisk. The mixture should not be too thin, but rather thickish.
3.) Pre heat a non stick skillet on medium heat. Flip the cakes as soon as the bottom side is lightly brown and firm enough to flip.
4.) As with any pancake, keep a watchful eye on them as they cook fast and can burn easily.
5.) I have provided nutritional info per ounce for those who are carefully watching calories and nutrient breakdowns.
Nutritional Breakdown per Ounce
Calories: 24.76
Protein: 1.8 g
Carbs: 3.6 g.
Fat: .23 g.
4 egg whites or egg substitute
¼ cup almond or coconut milk
6 oz cooked yam, mashed, skinned
3 tablespoons gluten free pancake mix (approx 40 grams)
(you can substitute coconut or tapioca flour if desired)
1 scoop plain or vanilla flavor protein powder
1 tsp nutmeg
2 tsp cinnamon
2 tsp maple or vanilla extract
1.) Microwave or bake your yam and then remove the skin.
2.) Place the yam and all the other ingredients in a blender or food processor and blend until smooth. Alternately, you can use a wire whisk. The mixture should not be too thin, but rather thickish.
3.) Pre heat a non stick skillet on medium heat. Flip the cakes as soon as the bottom side is lightly brown and firm enough to flip.
4.) As with any pancake, keep a watchful eye on them as they cook fast and can burn easily.
5.) I have provided nutritional info per ounce for those who are carefully watching calories and nutrient breakdowns.
Nutritional Breakdown per Ounce
Calories: 24.76
Protein: 1.8 g
Carbs: 3.6 g.
Fat: .23 g.
Pumpkin Pancakes
Adapted from "Paleo Comfort Foods", this low carb, high protein recipe is delicious, easy and so much healthier than regular pancakes. It is also a source of healthy natural fats. Because they are lower in carbs, these may not be the best choice for a post workout meal. Use the Yamtastic Cakes post workout instead. If you are allergic to eggs, you can use an egg substitute.
4 large eggs
4 large egg whites (8 TBSP of liquid egg white)
1 cup canned pumpkin
2 scoops vanilla protein powder (or, you can use 1/2 cup almond flour)
1 tsp baking powder
1/4 cup coconut milk
1 tsp vanilla
1/2 tsp nutmeg
1 tsp cinnamon
1- 2 TBSP coconut oil
1) Place all ingredients in a blender or food processor and blend until smooth. Alternately, you can use a wire whisk.
2.) Pre heat a non stick skillet on medium heat. Coat with coconut oil.
3.) These will not bubble up like usual pancakes. Keep a watchful eye on them as they cook fast and can burn easily. On medium heat, the first side should take 2 to 3 minutes. The second side should take 1 to 3 minutes.
4 large eggs
4 large egg whites (8 TBSP of liquid egg white)
1 cup canned pumpkin
2 scoops vanilla protein powder (or, you can use 1/2 cup almond flour)
1 tsp baking powder
1/4 cup coconut milk
1 tsp vanilla
1/2 tsp nutmeg
1 tsp cinnamon
1- 2 TBSP coconut oil
1) Place all ingredients in a blender or food processor and blend until smooth. Alternately, you can use a wire whisk.
2.) Pre heat a non stick skillet on medium heat. Coat with coconut oil.
3.) These will not bubble up like usual pancakes. Keep a watchful eye on them as they cook fast and can burn easily. On medium heat, the first side should take 2 to 3 minutes. The second side should take 1 to 3 minutes.