Tuesday, August 30, 2011

Oatmeal Puffs

Somewhere between a pancake and a muffin,these are a great portable breakfast or pre-workout snack - complex carbs, fiber, a little protein. For a complete breakfast on the go, add a second protein source (eggs or a shake).

This was originally in Muscle & Fitness when female bodybuilder Laura Creavalle had a recipe every issue. I tweaked it a little.

Ingredients:
Mix all ingredients together in a large bowl and let stand for 10-15 minutes to soften and meld flavors.

Preheat a large non-stick pan over med-high heat . Her recipe said use cooking spray, I have always found cooking spray burns and gives a nasty flavor when pan cooking like this. I brush my pan with coconut oil (this will add a little calories, but it is good fat).

Pour batter in 1/4 cupful amounts into pan,like pancakes. Cook til golden brown one one side, flip and repeat. if they are still soggy in the middle, turn your heat down a little so they can cook longer but not get burnt.

makes 20 - 1/4c puffs.

Nutrition Facts


20 Servings

Amount Per Serving
Calories 76.2
Total Fat 1.5 g

Saturated Fat 0.4 g

Polyunsaturated Fat 0.4 g

Monounsaturated Fat 0.5 g
Cholesterol 19.0 mg
Sodium 40.2 mg
Potassium 44.1 mg
Total Carbohydrate 12.1 g

Dietary Fiber 1.5 g

Sugars 3.7 g
Protein 4.5 g

Vitamin A 1.0 %
Vitamin B-12 1.5 %
Vitamin B-6 0.7 %
Vitamin C 3.9 %
Vitamin D 2.2 %
Vitamin E 0.0 %
Calcium 1.5 %
Copper 0.2 %
Folate 0.7 %
Iron 4.2 %
Magnesium 0.3 %
Manganese 1.5 %
Niacin 0.1 %
Pantothenic Acid 0.3 %
Phosphorus 1.9 %
Riboflavin 2.6 %
Selenium 0.4 %
Thiamin 3.2 %
Zinc 0.7 %

Or if you ate 4 as breakfast:

5 Servings

Amount Per Serving
Calories 304.7
Total Fat 6.0 g

Saturated Fat 1.4 g

Polyunsaturated Fat 1.6 g

Monounsaturated Fat 2.1 g
Cholesterol 75.8 mg
Sodium 160.6 mg
Potassium 176.3 mg
Total Carbohydrate 48.4 g

Dietary Fiber 5.9 g

Sugars 15.0 g
Protein 17.8 g

Vitamin A 3.9 %
Vitamin B-12 5.9 %
Vitamin B-6 2.7 %
Vitamin C 15.5 %
Vitamin D 8.8 %
Vitamin E 0.2 %
Calcium 6.1 %
Copper 0.7 %
Folate 2.9 %
Iron 16.6 %
Magnesium 1.3 %
Manganese 6.2 %
Niacin 0.3 %
Pantothenic Acid 1.3 %
Phosphorus 7.8 %
Riboflavin 10.6 %
Selenium 1.8 %
Thiamin 12.8 %
Zinc 2.8 %



*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.




10 large

1 comment:

  1. I have recently added ground flaxseed to this recipe for fiber and good fat..I add 3/4c freshly ground seeds per recipe. I recalculated the nutrition and will update it soon.

    Last time I made these, I made one batch with pineapple puree and one batch with applesauce. The applesauce ones taste just as good! :)

    ReplyDelete