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August 17, 2020

Protein and Iron-Rich Vegan Pancakes

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I am a fan of simple, easy to make meals. I can eat my oatmeal every day and never get bored with it. However, we have a couple of meal-related family traditions. Every Saturday, my husband makes us crepes (I’ll be sharing the recipe soon), and every Sunday I make these protein- and iron-dense vegan pancakes.

What is so unique about them? Do we really need another million-and-three-hundred-forty-fifth pancake recipe?

I think we do 🙂

These pancakes use a carefully-chosen flour blend to make them high in iron, enriched by silken tofu for protein content, and do not contain any sugar or syrups and oil! Yes, sugar-free and oil-free pancakes!

I don’t even add oil to the frying pan 😉

None!

They are naturally sweetened by banana and an apple and can be eaten just like so or served with fresh fruit, vegan sour cream, or maple syrup (if you insist :)).

You don’t need to hunt for the ingredients, as you can find them in any grocery store or online.

Let’s jump to the recipe right away, and I will provide more nutritional info below.

Vegan pancakes recipe

Here are all the ingredients. So far, pretty easy, right?

 

Print Recipe

Protein and Iron-rich Vegan Pancakes

Carefully selected flour blend with added banana and an apple for sweetness. Oil-free, sugar-free, rich in protein, calcium and iron.
Prep Time15 mins
Cook Time12 mins
Course: Breakfast, Dessert
Cuisine: American, Eastern European
Keyword: plantbased pancakes, vegan breakfast, vegan pancakes recipe
Servings: 4 people
Calories: 310kcal
Author: Nat @prettyveganfit

Ingredients

Liquid Ingredients

  • 1.5 cup soy milk You can use other plantbased milk but I found soy milk to curdle best
  • 2 tbsp apple cider vinegar

Dry Ingredients

  • 1/2 cup whole wheat flour
  • 1/2 cup semolina flour
  • 1/2 cup almond flour
  • 1/4 cup brown rice flour
  • 1 tsp aluminum-free baking powder
  • 1/2 tsp baking soda
  • 1/4 tsp kosher salt

Additional Ingredients

  • 1 cup mashed soft tofu
  • 1 mashed banana the riper the sweeter
  • 1 diced apple

Instructions

  • In a bowl mix soy milk and apple cider vinegar and set aside.
  • In another bowl mix the dry ingredients.
  • Add mashed banana and tofu into the soy milk and apple cider vinegar mix and stir.
  • Add the soy milk mixture to the dry ingredients bowl, add the diced apple and stir.
  • Heat the griddle or frying pan on medium-high for a minute or two.
  • Scoop the batter to the pan into the desired size pancake, cook them for a minute or two until lightly brown, turn them on the other side and cook for another minute or two.
  • Enjoy!

Nutrition

Calories: 310kcal | Carbohydrates: 47g | Protein: 11g | Fat: 10g | Saturated Fat: 1g | Sodium: 407mg | Potassium: 352mg | Fiber: 5g | Sugar: 7g | Vitamin A: 367IU | Vitamin C: 9mg | Calcium: 236mg | Iron: 3mg

We had so much fun shooting this stop motion video 🙂 Who said making food isn’t fun? 😉

https://www.prettyveganfit.com/wp-content/uploads/2020/08/Stop-Motion-Video-Pancakes.mp4

So, what is so unique about these vegan pancakes?

First, they are rich in protein. And because they have a combination of various amino acids contained in the flour blend, soy milk, and tofu, it makes them a complete plant-based protein food. Those who tell you it is hard to obtain complete protein on a plant-based diet, just ask them to think again 🙂

Why this flour blend?

Whole wheat – source of fiber, rich in calcium, iron and protein.

Almond flour – rich in iron, calcium and protein. It is gluten-free (this pancakes recipe is not GF due to the whole wheat and semolina content). Almond flour is also paleo-friendly, though I don’t follow paleo in general.

Semolina is a great source of iron and is a very popular staple  in many cultures (including Russia/Ukraine and India). It is high in good carbs and Thiamine (B1 vitamin). Thiamine is essential in the breakdown of carbohydrates from foods into products needed by the body (source).

Brown rice flour – I just add it to make the pancakes fluffier as brown rice flour is very light. But it is also an additional source of plantbased protein.

You can omit tofu if you don’t have it on hand. However, if you don’t like tofu, but still want to keep it in the recipe for that extra protein, you will be happy to find out that you can hardly feel it in these vegan pancakes! Just make sure you use the soft (sometimes it is called silken) tofu and to mash it really well.

By the way, I am hosting a free 31-Day Home Workout Challenge. Wanna join me?

What to serve with pancakes

For those of you who are trying to reduce the amount of sugar (simple carbs) in the diet, you will love the fact that these vegan pancakes are sweet enough to eat on their own, and they have 0 (=zero) added sugar in them.

But if you like your pancakes with fresh fruit, jam, maple syrup, or any other favourite topping, just jump ahead and serve them that way 🙂

I like them with my Vegan Cherry Sour cream made with cashews and frozen cherries. It literally takes 2 minutes to make them (plus 1/2 hour soaking time) 🙂

Just soak 1 cup cashews in water for at least half an hour. After that, drain water, add them to a blender with 1/2 cup of frozen cherries, 1 tbsp maple syrup and juice of half (medium size) lemon. Blend all until smooth, and voila! You have a delicious cherries-flavoured vegan sour cream 🙂

 

More from my blog:

Vegan Whole Wheat and Almond Flour Waffles

Easy Vegan Quinoa Salad with Herbs

Roasted Sweet Potatoes with Brussel Sprouts

If you make these pancakes, please share your feedback with me 🙂 Sharing your food creations on Instagram? Please tag me @prettyveganfit if you post your pancakes photo there. I’ll be super-duper excited to see how they turn out for you 🙂

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Hi! I am Nat! Welcome to my blog! I am a skincare addict, a certified Personal Trainer and have been an ethical vegan since January 2015. Want to learn more about how you can live a healthy active life as a vegan?

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Monday’s are fun days! No? Just Sundays? Or any Monday’s are fun days! No? Just Sundays?

Or any day can be a fun day?

I’m sharing some of my fave vegan and cruelty-free skincare and makeup products on my LTK page, and it’s the last day to get 10-20% off shopping at Sephora 😉 (link in bio).

Wishing you a wonderful week and hope you have fun!

💛
It was so much fun to play the game yesterday! Tha It was so much fun to play the game yesterday! Thank you all for your guesses!

A surprise winner is @berezhnoidmitrii, the boy (now a man) I went to school with from grade 1 to grade 10 and also to the same music school for 5 years (I dropped off after 😊).

Why was he a surprise winner for me? Because the last time we met was, well, at school which was maaaaany years ago 😁

For all of you who took up on the challenge, here are the answers:

1️⃣ I’m a certified personal trainer but it is not my day job - true. I am a certified personal trainer working as an admin professional in my day job.

2️⃣ I became vegan overnight and have been vegan for over 6 years - true. Watched a couple of videos on animal cruelty on January 2, 2015, and woke up the next morning with the decision made and never looked back since then.

3️⃣ when I was a kid, I wanted to have brown eyes - haha that is true. My mom had brown eyes and she was the most beautiful woman for me, so I wanted the eyes like her 😊💛

4️⃣ I have a Monarch butterfly tattoo on my ankle - FALSE 😂 I’m so afraid of tattoos or anything that can be a permanent change on my body 😊

5️⃣ my childhood dream was to become an actress - true. I even got into trouble when had written about it at school. My teacher told me that I had to dream about becoming something real, like a doctor or a teacher, and acting was not a real profession 🤨 killing my dream right away...

6️⃣ I am afraid of heights - sad but true. I’m fine flying the planes but would never cross a suspension bridge or live in a high rise 🤣

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8️⃣ I’ve visited all continents - I wish! Well, not wishing to visit the Antarctica, but I haven’t visited Australia, Africa and South America yet.

9️⃣ I used to play the violin and a bass guitar - yup, true. As I said, I went to a music school for 5 years (violin) and played a bass guitar in a school band 😊

Now, your turn, do you want to play a game and list a few true/false statements about yourself in the comments so I try and answer which one is which?

Let’s have a fun weekend and play 😉

💛

#truefalse
Let’s play a game! Shall we? You know the one wh Let’s play a game! Shall we? You know the one when you need to guess the true/false facts about me 😊

7 facts are true and 2 are false.

So, how well do you know me? 😉

1️⃣ I’m a certified personal trainer but it is not my day-job;

2️⃣ I became a vegan overnight and have been vegan for over 6 years;

3️⃣ when I was a kid, I wanted to have brown eyes;

4️⃣ I have a Monarch butterfly tattoo on my ankle;

5️⃣ my childhood dream was to become an actress;

6️⃣ I am afraid of heights;

7️⃣ I speak (read and write) 3 languages;

8️⃣ I’ve visited all continents;

9️⃣ I used to play a violin and a bass guitar.

So, which 2 are not true?

🤓
Life is too short to waste it on people you don’ Life is too short to waste it on people you don’t like or who don’t like you.

It is too short to not go outside and enjoy the sunshine.

Use any opportunity to say “I love you” to the people you love.

Love like there is no tomorrow. Hug like it’s the last one.

Share kindness. Share your knowledge. Share your wisdom. Never stop learning.

Be yourself. Keep an open mind.

Love yourself. Spread love.

Do You. Respect others.

Life is too short. Make it beautiful.

Love,
💛
Strong, secure, happy, resilient, supportive, conf Strong, secure, happy, resilient, supportive, confident and beautiful... At @ClassyandchicGems, we are so blessed to be surrounded by women who support, inspire and encourage each other.

Tuesday is here and we’ve TEAMED up to share our Comfy in My Skin looks. We believe all of God’s people are beautiful and it’s so important to love yourself right where you are in this life. 
	
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Featured Content Creators: 
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@prettyveganfit
Happy Tuesday! What does Healthy Living mean to yo Happy Tuesday! What does Healthy Living mean to you?

There are a million theories and talks about what healthy living is about, and I’m sure you’ve heard it and know it all.

I will just share a few thoughts of what healthy living means to me in no particular order 😊

1) balanced nutrition - ideally whole foods, plantbased, and include a variety of foods in every food group (grains, fruit and vegetables, legumes and nuts);

2) physical activity - team sports, weightlifting, swimming, running, cycling - whatever makes your heart beat happily and challenges your body;

3) peace of mind - this is a huge one! If you are not happy about your current state of mind, think of what you can change about your life to make yourself happier. Is it your work? Relationships? Family? If something doesn’t make you happy, just stop doing it. (Sometimes easier said than done, but is worth trying);

4) sex - yes, there I said it. There will be no life on this planet without it 😉 Mutual enjoyment is extremely important and absolutely natural. We are not doing it for our partner, we are doing it for ourselves;

5) our surroundings/environment - it is up to each of us to make this world a better place. We can try and keep our parks and streets clean. We can start a garden, plant trees or simply grow herbs in a pot indoors.

We can be better to others and to ourselves. We can respect others and live like the future is in our hands.

Because it is.

💛

.

.

.

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“Keeping your body healthy is an expression of g “Keeping your body healthy is an expression of gratitude to the whole cosmos - the trees, the clouds, everything” - Thich Nhat Hahn

This quote reminded me of the Avatar movie. The one where the entire planet habitants live in harmony with each other and with nature.

Like our body is a whole system of a much larger system and if we take a good care of it, we take care of everything around us.

I just loved it and I thought I would share it with you. You are free to think I am crazy 😉

I also wanted to wish Ramadan Mubarak to those celebrating it! Hope you have great and safe celebrations with your family!

And here is an easy roasted sweet potatoes with tofu served with a side salad. I just love this recipe so much!

Cut sweet potatoes and tofu into pieces. 
Add avocado oil, paprika, ground cumin and coriander, soy sauce, nutritional yeast and turmeric, and mix it all.
Bake at 400F (200C) for 30-40 min (if sweet potatoes are ready, everything is ready).
You can add other spices (garlic powder, chili paper flakes) and whole garlic head if you like.

Buon appetito!

💛
“What’s your excuse?”, “Why do you think y “What’s your excuse?”, “Why do you think you can’t make it happen?” - have you ever asked yourself or been asked any of these questions?

Why is it so difficult sometimes to do what we should do, and we are looking for the ways out?

When I was at school and had to submit an assignment, I would always push it to the very last moment. I felt like the neurones in my brain would start racing under the time pressure and the thoughts will be firing out. Whereas, before then I would be just staring at the screen with 0 ideas. 

There was a girl in a few classes with me who was an absolute opposite. She would have her papers ready right away and will be submitting them a long in advance moving to the next project...

I have no idea where she is now and what’s going on with her but I do think and hope she is very successful and loves whatever she is doing.

I would always think why I was not like her?

While I like being myself and don’t want to be anyone else, I now know that you don’t have to be born like that girl.

Since then I’ve learned to be a better planner and more organized.

You can definitely coach yourself and build new habits. Whatever it is that you think you can never do because you just “were not born that way”, is possible.

Whether it is loosing weight, getting the job of your dream, or passing an Astronomy test (just saying 😉), You Can Do It.

Believe in Yourself.

Ask for help, if needed, and do it.

Because You Are Capable.

Happy Sunday!
💛
Just happy Friday vibes 🌸 Looking forward to my Just happy Friday vibes 🌸 Looking forward to my facial appointment tomorrow. Massage is always the best part of it!

Btw, one of my favourite cruelty-free makeup brands has a great promo on. Three luxury size products with your purchase of $50+. Check my LTK post for details (link in bio)

Happy Friday, Gorgeous!
🌸
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