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Unread 08-24-2015, 01:11 PM
Jenneke's Avatar
Jenneke Jenneke is offline
Senior Member
Join Date: Dec 2012
Posts: 314
Default RFL Pancakes

I'm at home sick today, so I figured I'd share a couple recipes. Here's one I found here ( ) It's a diabetic site, but the recipe fits with RFL.

Yields: 3 pancakes
Servings: 1
Macros*: 65 calories, 4.5g fat, 480 mg sodium, 0.5g carbs, 5g protein
*Plus the macros for your protein powder, numbers may vary.
Using Optimum Nutrition Gold Standard Casein, my macros were: 185 calories, 5.5g fat, 720mg sodium, 2.5g carbs, 29g protein.

2 1/2 Tbsp Protein powder
3/4 tsp Baking powder
1 dash Cinnamon, ground
1 dash Nutmeg, ground
1 Egg white
1 tsp Vegetable oil
1 Tbsp Coffee syrup, sugar free
3 Tbsp Water

1. Spray skillet/griddle with cooking spray.
2. Heat skillet/griddle over medium.
3. Mix ingredients.
4. Pour onto heated skillet/griddle and cook.
5. Flip when bottom side is done.
6. Cook until done.
7. Top with your preferred topping and serve.

Note: Unlike normal pancakes, these don't produce many bubbles that rise to tell you when to turn them. You'll need to check them occasionally.

Afterword: These pancakes remind me of the ones you get late at night in cheap diners. They're not amazing, but for a diet food they hit the mark quite well. I'll be making these again.
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Unread 11-13-2016, 10:49 AM
dougz dougz is offline
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Join Date: Jul 2009
Location: Mackenzie, BC
Posts: 848

I tried an RFL compliant pancake recipe once.. Never again!

MUCH better imho to eat them as nature intended as part of a refeed, or a cheat meal.
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