19 May 2011

Guest Post from Mister Wonderful!

Mr. Wonderful here today...LOL.  Feel kinda weird referring to myself as wonderful, but since that's how everyone knows me on the blog,  I guess we'll keep it that way.  Wanted to share a fantastic recipe I came up with recently...guaranteed to get your morning off to a great start.  Here are Mr. Wonderful's Power Protein Pancakes.

2 bananas
3 organic eggs
3 heaping tablespoons of ground flax meal
1 heaping tablespoon of unsweetened shredded coconut
1 teaspoon of coconut oil
1 tablespoon of all natural almond butter
1 scoop of vanilla whey protein powder

First step is to place the bananas in a medium/large bowl with the eggs, almond butter, flax meal, shredded coconut, and whey protein.  Once all ingredients are in the bowl, I use a hand held potato masher to mash up the bananas with all the ingredients.

The whey protein I picked up at Costco, along with the eggs.  The rest of the ingredients I purchased from a store called Sprouts.  It's kinda like a Trader Joe's.

After you've mashed up the bananas and look like you have a nice batter forming up, it's time to start heating a skillet up on low-medium heat.  I cook the pancakes in coconut oil.  Coconut oil has many great health benefits, and I actually eat a few tablespoons a day. Read what Dr. Mercola has to say about coconut oil here. Once the oil is in the pan and heated up, take a ladle of batter and pour into the pan.

Let the bottom side cook for a few minutes, maybe 2-3.  Don't let the pan get too hot, or they will burn!! Don't try to flip them too early either, or you will have a mess on your hands.  It takes a little practice.  Put a spatula directly under the bottom and proceed with a solid, quick wrist flip.

Now let the other side cook for about 2 minutes.  After that, repeat the process and you should be able to make about 5-6 pancakes.  I use a small drizzle of blue agave nectar on top, and sometimes a small dollop of some more of the coconut oil.

* Some tips to keep in mind:  If the batter is too loose to start, add some more flax meal - one table spoon at a time.  If the batter is too thick, add 1 egg.


So what's so good about these pancakes, other than tasting absolutely amazing?  Well we are cutting down on the carbs by substituting the flour with ground flax meal.  Sure, you are getting some carbs from the bananas, but I think it's minimal.  The nutrients you get from the bananas is actually a bonus compared to making regular pancakes.  They are still known as "quite possibly the world's perfect food" for a reason.

You will also feel full for awhile because of the almond butter.  It has a nice amount of high quality "good" fats that will keep you satisfied all morning long.  We also substitute regular syrup with blue agave nectar, which is supposed to be much less glycemic than regular syrup.  Please go light even with the agave nectar though...a little goes a long way!  The pancakes are already somewhat sweet from the bananas.  Last but not least, you are getting a nice shot of high quality protein from the eggs and scoop of whey protein.  Trust me, you can't go wrong with these modified, low-carb pancakes!

Hope some of you try this recipe!  Would love to hear what you think.


  1. Great recipe. I'm going to make these for my fiance this weekend, he loves eating healthy and I'm sure would appreciate these.


  2. New blogger here :)

    These seriously look delicious...I love anything with coconut in them!


  3. sounds delicious, can't wait to try it!!

  4. Awww so cute that he is posting for you! :)

    Those look so good!

  5. Thanks for sharing! These look so good!

  6. Thanks so much! Those sound filling and tasty. I can't wait to try them out.

  7. Everyone at crossfit swears by protein pancakes ... I must try them :)

  8. loved this! have Mrs. Wonderful guest post again soon!

    The bob's red mill stuff? totally have that in my cabinets. Make it for my kids all the time.

    I always cook with coconut oil! always.

    also, only give my kids organic syrup. This was great!


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