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wingnut
distinguished member (356)distinguished memberdistinguished memberdistinguished member
 
12/22/2017 07:44AM
Pancakes are great for an easy hot breakfast but I'd like to get more out of them in terms of calories and protein so I don't get hungry again before lunch. Does anyone have a mixture that works well for them. Or If anyone has a dietition background, It would be interested to read your input. Thanks
 
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marsonite
distinguished member(2124)distinguished memberdistinguished memberdistinguished memberdistinguished member
 
12/22/2017 07:00PM
I tried these, and they were surprisingly good, and seemed to stick with you pretty well. Haven't taken them tripping yet, mostly because I choose not to monkey with pancakes on a trip.

1 cup oats (any kind) ground in a blender or food processor.
tsp. Baking Powder
Dash of salt.
3 or 4 Tbls. Milk Powder.
ground flax or ground nuts or whatever you prefer.
enough water to make a batter
martoonie
member (32)member
 
12/22/2017 07:09PM
I like a brand called Kodiak Cakes. Doctor them up with a little oatmeal, powdered milk, ova easy eggs, and flax meal. Cooked up in the left over grease from fried bacon. Wash it all down with some cowboy coffee. Very little mess to clean up and it keeps me going till mid afternoon.
wingnut
distinguished member (356)distinguished memberdistinguished memberdistinguished member
 
12/23/2017 07:36AM
Running the oatmeal through the blender sounds like a great idea to add the mix. The flax seed sounds interesting. The type I bought was a fine powder so it would be easy to add. Does it add much in the way of keeping you full longer. I thought flax was just good for your heart. I'll have to try the Kodiak brand mix, It might be a better base mix to start from before adding extras.
I tried splitting the Aunt Jemima mix with cornmeal and adding chopped nuts. I think it kept me full longer but didn't taste nearly as good as the regular mix.

12/23/2017 08:21AM
Flax has a lot of fiber, which is good for your heart, but also keeps you full longer. Chia seeds also have a lot of fiber and protein. Nuts also have a good mix of fat, protein, and carbohydrate. Quinoa could also be an addition that fits the profile. Fiber, fat, and protein will take longer to digest and be more satiating and longer lasting. All of these things along with the oatmeal will ramp up the nutrition and be more filling and longer lasting.

The reason pancakes don't last too long is because the mix is highly processed, low in fiber, and basically a simple sugar with a high glycemic index, which means it spikes your blood sugar quickly and then your blood sugar "crashes". The less sugar the better. It would actually be better if you used whole rolled oats rather than grinding them into a powder since it would require your body longer to digest them, thus releasing them more gradually into your bloodstream.

Of course, you could just make a cereal of it all - oats, flax, chia, nuts, a little dried fruit, milk (or coconut cream powder) and eat cold (google muesli), which would save you fuel, time, and clean up.

Eating them with PB (or another nut butter) rather than syrup would also be beneficial.
wingnut
distinguished member (356)distinguished memberdistinguished memberdistinguished member
 
12/23/2017 01:29PM
Boonie, from your description It sounds like you have a good understanding of foods and how your body processes them. Going through some old posts, some members mix potato flakes with the pancake mix to make them more filling can you comment on how they would be beneficial?
Chicagored
distinguished member (496)distinguished memberdistinguished memberdistinguished member
 
12/25/2017 08:53PM
Look for pancake mixes by Sturdiwheat, a small company in Minnesota. Available on the net. I think I've seen them in the zups in Ely. Almond pecan is my favorite. I first heard about it in a discussion with Cliff Jacobson at Canoecopia a few years ago. The company uses a very rough grind on their flour leaving more of the wheat grain in the mix. Very filling.

12/25/2017 09:43PM
wingnut: " Boonie, from your description It sounds like you have a good understanding of foods and how your body processes them. Going through some old posts, some members mix potato flakes with the pancake mix to make them more filling can you comment on how they would be beneficial?"

Wingnut-

Offhand, I'd think potato flakes would be a slight improvement over basic pancake mix, but not much. Both are probably quickly digested and metabolized.

At the risk of oversimplifying a complex topic, you're looking for something which is more slowly processed and more gradually released into the bloodstream. Foods with more fiber are more slowly digested. The more processed it is, the faster it is digested. Fat also slows the process down, as does protein. Sugar and simple carbohydrates are more quickly digested.

Instant oatmeal, which is chopped up whole oats, won't stick with you as long as whole rolled oats. Oat bran will take even longer to process. Think of the chopping up as doing some of the work your body would have to do otherwise, thus speeding up the process of digestion. Instant oatmeal (and many processed foods) also usually has added sugars.

Basically, 500 calories of table sugar won't "stick with you" as long as 500 calories worth of beans or lentils (high fiber content). Just read some labels and compare the fiber, fat, and sugar of equal amounts (calories worth) of pancake mix, potato flakes, flax, chia seeds, nuts, etc.

wingnut
distinguished member (356)distinguished memberdistinguished memberdistinguished member
 
12/26/2017 07:41AM
Very good explanation using the comparisons,Thank you. Now to experiment and find a mix that not only keeps me full but tastes good also.
I'll check out the Sturdiwheat mix online to get an Idea what they are using as well.
12/26/2017 09:17AM
Yeah, you'll have to do some experimentation to see what works for you. There's a lot of individual variation - diabetics don't process the sugar as well as non-diabetics, etc. The other thing is that you'll have a combination of things, all being released more or less quickly. Oats, flax, etc. will slow down the process, but syrup will speed it up. When I ate more pancakes, I often used PB instead of syrup. I wonder how dehydrated peanut butter would do in pancake mix?

I'm not familiar with the Sturdiwheat. Another thing to check out might be buckwheat. Buckwheat cakes are popular in some places around here. Good luck with your search and please report back.
boondock
member (30)member
 
12/26/2017 10:36AM
I start with sturdiwheat, add some quick oats, flax seed and a couple of scoops of vanilla casein protein. When I make the pancakes I will also use some egg whites along with the water. I like to let it sit for 15 minutes or so to let the quick oats absorb some liquid. My kids like them and I like to pretend they are sort of healthy. They also like the Flap Jacked pancake mix but it's a little pricey.
arm2008
senior member (61)senior membersenior member
 
12/26/2017 08:20PM
boonie: "Flax has a lot of fiber, which is good for your heart, but also keeps you full longer. Chia seeds also have a lot of fiber and protein. Nuts also have a good mix of fat, protein, and carbohydrate. Quinoa could also be an addition that fits the profile. Fiber, fat, and protein will take longer to digest and be more satiating and longer lasting. All of these things along with the oatmeal will ramp up the nutrition and be more filling and longer lasting.
"


Yes, butt... fiber can be a laxative (Metamucil uses fiber). Some people find that their stomach doesn't like too much fiber at a time, especially if it's a big change from their usual fare. You definitely want to try these recipes out at home, first!
wingnut
distinguished member (356)distinguished memberdistinguished memberdistinguished member
 
12/28/2017 10:26AM
Tried adding dried apples, raisins, chopped walnuts and oatmeal to my usual pancake mix topped with real maple syrup and it actually tasted good. I think adding the unprocessed ingredients will keep me full longer.
12/28/2017 11:31AM
It's always a plus when you can improve the blood sugar profile of it, add nutritional value, and also make it taste better. Chocolate is good, too :).
arm2008
senior member (61)senior membersenior member
 
12/28/2017 04:00PM
wingnut: " Tried adding dried apples, raisins, chopped walnuts and oatmeal to my usual pancake mix topped with real maple syrup and it actually tasted good. I think adding the unprocessed ingredients will keep me full longer. "

Sounds great! The dried apples, raisins, and oatmeal, in addition to the pancake mix, would send my blood sugar sky rocketing and then plummeting within 2 hours. Then the hangry sets in and nobody wants to play with me :-( A little jealous of you that can tolerate all those carbs.
NoisyWetHermit
distinguished member (114)distinguished memberdistinguished memberdistinguished member
 
03/03/2018 07:36AM
You can add protein to your pancakes by increasing the egg and milk portion. This morning I made pancakes using

1/4 cup Jiffy Mix
1/4 cup dry milk
1 egg
1 Tablespoon vegetable oil
and enough water to come to batter.
This made 4 small (5 inch) pancakes, 490 calories with 14 grams of protein.
Swampturtle
distinguished member (460)distinguished memberdistinguished memberdistinguished member
 
03/07/2018 11:22AM
I like wild rice pancakes with blueberries. There are lots of recipes online that use cooked wild rice. Cache lake has a water only mix that tastes good, but it's expensive. You can add wild rice flour to pancakes to make them more hearty. Homestead mills company makes pancake mixes where you add milk & egg with a few different styles. Corn, potato, buckwheat, brown rice, wild rice flours. Pumpkin pie, cinnamon, apple too. They make ground flours, flax included.

Homestead mills
Cache lake
BuckFlicks
distinguished member (474)distinguished memberdistinguished memberdistinguished member
 
03/09/2018 03:24PM
arm2008: "boonie: "Flax has a lot of fiber, which is good for your heart, but also keeps you full longer. Chia seeds also have a lot of fiber and protein. Nuts also have a good mix of fat, protein, and carbohydrate. Quinoa could also be an addition that fits the profile. Fiber, fat, and protein will take longer to digest and be more satiating and longer lasting. All of these things along with the oatmeal will ramp up the nutrition and be more filling and longer lasting.
"



Yes, butt... fiber can be a laxative (Metamucil uses fiber). Some people find that their stomach doesn't like too much fiber at a time, especially if it's a big change from their usual fare. You definitely want to try these recipes out at home, first! "


Especially especially out in the wilderness, with latrines few and far between.
Chicagored
distinguished member (496)distinguished memberdistinguished memberdistinguished member
 
03/10/2018 08:57AM
BuckFlicks: "arm2008: "boonie: "Flax has a lot of fiber, which is good for your heart, but also keeps you full longer. Chia seeds also have a lot of fiber and protein. Nuts also have a good mix of fat, protein, and carbohydrate. Quinoa could also be an addition that fits the profile. Fiber, fat, and protein will take longer to digest and be more satiating and longer lasting. All of these things along with the oatmeal will ramp up the nutrition and be more filling and longer lasting.
"




Yes, butt... fiber can be a laxative (Metamucil uses fiber). Some people find that their stomach doesn't like too much fiber at a time, especially if it's a big change from their usual fare. You definitely want to try these recipes out at home, first! "



Especially especially out in the wilderness, with latrines few and far between."

That's what the woods are for - ask a bear!
Savage Voyageur
distinguished member(12830)distinguished memberdistinguished memberdistinguished memberdistinguished membermaster membermaster member
 
03/18/2018 09:48PM
My wife has been a food scientist for 35 years. She works primarily with whey protein. Just add the same amount as a shake to your pancake mix. The protein will fill your hunger needs until lunch. Protein is also good for muscle recovery and rebuilding after a days paddle.
Jaywalker
distinguished member(1343)distinguished memberdistinguished memberdistinguished memberdistinguished member
 
03/20/2018 07:41AM
...
Jaywalker
distinguished member(1343)distinguished memberdistinguished memberdistinguished memberdistinguished member
 
03/20/2018 07:44AM
I too have added whey powder and Ova Easy eggs. I plan on trying quick oats too, mainly for the texture. And as others have said, start with a more corsely ground flour like Sturdiwheat. Finally, of course, to further tip your mix away from high carbs, be sure to add a huge slab of butter to the top!
 
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