PANCAKES/CREPES/WAFFLES
UMP
CREPES
By: Ron L.
1-2 whole eggs
5 egg
whites
1 tbsp cream
(optional)
3 scoops vanilla UMP
6-8
oz water (vary water to consistency you want)
Blend all ingredients
together in a blender. Spray a non-stick skillet with cooking spray and heat to
medium heat. Pour the mixture into your skillet and cook as you would thin
pancakes - one crepe at a time. Serve as is or with no sugar added jelly or
preserves or no sugar added syrup.
Makes 4-6 crepes.
(Approximately 75 grams protein, 15 grams carbohydrate, 15 grams
fat)
Note: You can
refrigerate unused portion or store in a cooler and eat as a snack anytime. This
is
PROTEIN PANCAKE #1
By: Megyn
1
whole egg
1 scoop vanilla
UMP
Additional vanilla to taste
Cinnamon to
taste
I add a little water sometimes too. Cook over low to medium heat with
non-stick spray. Top with sugar
free syrup.
PROTEIN PANCAKES
#2
By: Large Mammal
1 large egg + 3 egg
whites
3 scoops UMP
½ cup
oats
Mix ingredients. Cook
in a pan at low heat until little bubbles appear and pancakes start to
brown. Flip and wait a minute or
so, and bam! Perfect pancakes! I add Splenda and maple extract for
syrup.
COTTAGE CHEESE PROTEIN
PANCAKES
By: Mussy & Tammy
Patnode
½ cup
fat free cottage cheese
2 scoops UMP or MP (or
1 of each)
½ cup oats
Mix all ingredients in a blender until really
smooth, like cake batter. Cook in a
skillet.
UMP CHEESE BLINTZ
CREPES
By: Rachel
For Crepe
10 egg
whites
2 yolks (optional)
1 tsp vanilla extract
2 tbsp butter spray
1 tsp
salt
½
pk fat free, sugar free white chocolate pudding mix (optional)
2-2 ½ cups water
(start with 2 cups and add more at the very end if needed)
10 scoops UMP
vanilla
For Filling
6 oz
nonfat cottage cheese
5 oz nonfat or low fat cream cheese (softened)
1
tsp vanilla extract
1 jar sugar free jelly or preserves or your
choice
Crepe: In a bowl mix the eggs, water, 1 tsp vanilla, butter spray,
salt and pudding. Then mix in the UMP slowly until it is combined well. In a
7-inch non-stick pan sprayed with cooking spray, heat the pan over moderately
high heat. Fill a ½ cup almost to
the top with the batter, and off the heat pour the batter into the skillet. Tilt
and rotate the skillet quickly so that the batter covers the bottom in a thin
layer and return any excess batter to the bowl. Return the skillet to the heat,
cook the crepe until lightly brown, loosening the edges with a spatula as they
cook. Repeat with the remaining
batter.
Make the filling: In a
bowl mix the cream cheese, cottage cheese and 1 tsp vanilla until the filling is
combined well. Spoon 1 ½ - 2 tbsp of the filling and 1 tsp jelly onto the middle
of the crepe. Fold up the bottom
and then the two sides to enclose the filling - or just roll crepe with ends
open. Serve with 2 tbsp whipped topping and berries.
Serve at room
temperature – or cold. Makes 14 blintzes.
Serving Size: 1 Blintz
Calories:
136, Protein: 18 g, Carbs: 5 g, Sugar: 2 g, Fat: 4 g
BELGIAN BODYMUSCLE
WAFFLES
By: Rick & Julie
Lohre
½ cup servings egg
substitute
2 ½ scoops UMP
(vanilla is best)
¾ scoop baking mix (we use generic brand pancake/biscuit
mix)
Mix ingredients with water to a batter consistency. Place in waffle
maker for 2-4 minutes. The longer you cook them, the more they taste like
Belgian waffles. If you like them fluffier leave them in less time. If you don't have a waffle maker, make
pancakes. They are awesome too!
Top with no cal/Splenda sweetened syrup and
spray butter.
UMP CHOCOLATE ALMOND
BUTTER BANANA PANCAKE
By: Howie
1
egg
½ banana
1 scoop
UMP chocolate
¼ cup
oatmeal
1 tbsp almond
butter
(optional) 3-4 chopped macadamia nuts
Mix ingredients and
make a pancake batter and cook in a skillet.
ALMOND BUTTER
PANCAKES
By: Jbeanie
4 egg
whites
1 scoop UMP
vanilla
1 pkt Splenda
1 tbsp almond butter
(I like raw, unsalted, crunchy)
Cinnamon to taste
Mix up all
ingredients and pour into pan. So
good you don't even need anything on them.
I make mine the night before and eat them cold in the morning on the way
to work.
MUSCLE PROVIDER
PROTEIN PANCAKES
By: DCandy
4 egg whites, 2 whole
eggs
1 scoop Muscle Provider vanilla
½ cup oatmeal
1 tsp
baking powder
3-4 packets
Splenda
3-4 strawberries
(optional)
Makes great pancakes, waffles, or even muffin batter.
PUDDING PROTEIN
PANCAKES
By: Shorty
6 egg whites
½ cup of oats
1 scoop UMP or MP
½ package of sugar
free Jell-O mix (I used strawberry banana)
Mix all ingredients
together in a blender and let sit for an hour in the fridge. The mixture turns
out to be like pancake batter. Cook
in a skillet just like pancakes.
By: Sly One
1 whole egg
1 tbsp
olive oil
1 tsp vanilla extract
2 scoops UMP
1 tbsp
whole wheat pancake mix
Mix all ingredients,
add water to make a batter consistency.
Cook in a skillet like pancakes.
Top with a tbsp of sugar free strawberry jam and whipped cream if you
would like.
These are great in
afternoon as well. I store in the fridge for my 4th meal of the day, spread Cool
Whip on them and roll them up like burrito. This recipe makes about 3 medium
size pancakes.
340 cals; 17 carbs; 41 protein; 14
fat
BUCKWHEAT PROTEIN
PANCAKES
By: Dawn Gould
¼ cup buckwheat hot cereal
½ cup egg whites
Vanilla, cinnamon and Splenda to
taste
2 tbsp ground flax
meal
1 scoop UMP
vanilla
Water
Soak buckwheat in egg whites (I usually do this overnight). Add vanilla and cinnamon to taste. Stir in flax meal. Add UMP and then water until at desired consistency. Cook on griddle or in a skillet as you would your pancakes.
By: Gandydancer and jill
In a blender, place 12
egg whites, three scoops of UMP or Muscle Provider, and Splenda to taste. Blend
until smooth. Then add one cup of
fat free cottage cheese and continue blending. Add about 1 cup water and blend
again. Pour into a bowl containing
2 ½ cups of oatmeal and stir well.
Here is the breakdown per bar: (makes 6)
185
calories
16g carbs
22.2g protein
3.4g fat
MUSCLE PROVIDER
WAFFLES
By: tmhunt5
1 cup egg whites
1
scoop Muscle Provider vanilla
½ cup
oats
¼
tsp nutmeg
1 tsp baking soda
2
strawberries
3 walnuts
Put
all ingredients in a blender on high for about a minute. On my waffle maker I can make 2 at a
time and it takes exactly 3 ½ minutes to make perfect fluffy waffles. Top with a
little Splenda. I usually make a
double batch, stick extras in fridge and put in toaster next day for breakfast.
This recipe makes about 6 waffles.
UMP & KASHI
CEREAL
By: Heavy pull
10 oz of milk
1
scoop of UMP
1 cup Kashi GoLean
Crunch
Just make an UMP shake with 10 oz milk and 1 scoop UMP. Then pour
over Kashi cereal.
This is a quick,
delicious, protein packed meal you can take with you on the road or eat at home
anytime. It will give you plenty of
dietary fiber, low glycemic carbs from the cereal and 39+ grams of high quality
protein. Sometimes I even add 6 oz of cold coffee to the mix for a pick me
up.