Boundary Waters Quetico Forum :: BWCA Food and Recipes :: Power pancakes
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Jaywalker |
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Swampturtle |
Homestead mills Cache lake |
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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. Especially especially out in the wilderness, with latrines few and far between. |
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Chicagored |
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. That's what the woods are for - ask a bear! |
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Jaywalker |
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wingnut |
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boonie |
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arm2008 |
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. |
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boonie |
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. |
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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! |
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boonie |
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. |
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wingnut |
I'll check out the Sturdiwheat mix online to get an Idea what they are using as well. |
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boondock |
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Chicagored |
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wingnut |
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NoisyWetHermit |
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. |
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wingnut |
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. |
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boonie |
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. |
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wingnut |
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marsonite |
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 |
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martoonie |
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Savage Voyageur |
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