Pancakes are a breakfast staple that’s loved by many. Its soft, fluffy texture, comforting satisfaction, and childhood nostalgia make it appealing to everyone. However, they can also play a role in weight loss and your overall health. That’s right! Although some pancakes are portrayed as not being healthy, they can actually be part of a balanced diet for those looking to lose some weight without letting go of this delicious breakfast staple.
In order to find out which type of pancake we should be eating that is macro-friendly and a balanced option for weight loss, we spoke with Mary-Ellen Sabat, nutritionist and personal trainer at BodyDesigns By Mary. She shared with us that, in this case, cottage cheese pancakes are the go-to option! Read on to learn more.
What Does Macro-Friendly Mean?
Macro-friendly foods usually refer to foods that focus on a certain macronutrient target. This can involve a balance of carbs and proteins. If your aim is to achieve specific health goals, then you might be involved in a specific diet plan that requires a targeted macro-calorie and macro-nutrient intake.
Sabat elaborates further and says, "Carbohydrates, proteins, and fats are the foods that are typically low in calories and provide a good balance of macronutrients, making them suitable for individuals who want to manage their weight or follow a specific diet regimen."
She shared a list of some of the foods you can eat that are macro-friendly. They include lean proteins such as chicken breast, fish, tofu, and turkey. Vegetables high in fiber, such as spinach, kale, and bell peppers. As for healthy fats, there are plenty of accessible options, such as avocados, nuts, and seeds. Popular fruits that are macro-friendly are berries, apples, and bananas. As for dairy, cottage cheese takes the win here, but you can also opt for Greek yogurt or skim milk based on Sabat's recommendations.
Cottage Cheese Pancake Recipe
If you've never heard of how to whip up some tasty cottage cheese pancakes, we've got you! Before we get into the recipe, it's beneficial to note why these pancakes can be more nutritious than traditional pancakes. Overall, they are low in calories, high in protein, and a good source of fiber. "Cottage cheese is a good source of protein, which can help promote feelings of fullness and support muscle recovery. The rolled oats provide complex carbohydrates and fiber, which contribute to sustained energy levels and improved digestion. They're generally lower in calories and higher in protein compared to traditional pancakes made with flour, sugar, and butter," Sabat shares.
She also gives us a heads-up to use a small amount of oil or butter if you're not using a non-stick surface, monitor portion sizes, and use natural sugars such as honey to keep them macro-friendly. Let's get into the recipe Sabat shared:
Ingredients: 1 cup organic low-fat cottage cheese, 1/2 cup rolled oats, 2 large eggs, 1 teaspoon vanilla extract, 1/2 teaspoon baking powder, cooking spray or a small amount of oil for the pan.
Instructions: In a blender or food processor, combine cottage cheese, rolled oats, eggs, vanilla extract, and baking powder. Blend until you have a smooth batter. Heat a non-stick skillet or griddle over medium heat and lightly coat it with cooking spray or oil. Pour 1/4 cup of batter onto the skillet for each pancake. Cook for 2-3 minutes or until bubbles start to form on the surface. Flip the pancakes and cook for another 2-3 minutes until golden brown. Repeat with the remaining batter. Serve the pancakes with your choice of toppings such as fresh berries, sliced bananas, or a drizzle of honey.
