High Protein Blueberry Pancakes
High Protein Blueberry Pancakes
serves 4
I came back from Mexico for my father’s 80th birthday and, since then, I’ve been staying at my parents house to help my mom get a few things in order. After a few months in Mexico, in the sweltering heat and with no oven to commit my usual cooking crimes, I was ripe and ready to cook for my family. Though I’ve been a champion of cooking for one (and making it fun and functional) over the last 7.5 years, when I was in Mexico I lost my mojo beyond eggs, hummus, pesto and salads. I was in survival cooking mode, which can sometimes be creative and pretty. I’m proud of the meals I made there, but I didn’t feel I was cooking, per se. Blame the heat, blame a lot of alone time - blame is a harsh word. Either was, I wasn’t mentally there. Sure, I managed to eat well, healthy and take best care of myself - but coming home, well, coming to my parents, since I no longer have my Queens home, kitchen and stuff, gave me back my why.
Living, I mean staying with my parents, has brought with it my official title as Sr. Manager of the Senior Center. Duties have included (but have not been limited to) cooking, finding new meal strategies and efficiencies, while also helping with house decluttering, organization, calling haulers to remove “junk” and donating goods. My favorite responsibilities are getting creative in the kitchen and playing word games with the seniors. Not every day is easy, but every day comes with a new learning or discovery about love, God, compassion and cottage cheese.
With dad’s dementia and, what I believe are stuggles with emotional eating and not understanding hunger cues anymore, something I deeply relate to given my own history with my weight, I’ve been working to make some changes in the house to help keep him satisfied and help keep mom out of all day meal service once I leave the Senior Center in 2 weeks.
Going high protein in the morning has been helping to regulate my dad’s hunger and it turns out what one doesn’t know about sneaking cottage cheese into their pancakes - well - it will not hurt them. Protein stabilizes blood sugar, keeps us fuller longer (takes time to break down, like our friend fiber) and helps with muscle building and recovery. Dad is loving the tasty options and it can be noted that in the last 4 weeks, he’s not asking for more food or snacks after eating a meal. We said goodbye to mid-morning bowls of cereal and have replaced them with protein and fiber filled pancakes. Sure, it takes a little more time to prepare but “vale la pena” as we say in Spanish - it’s worth it. Since dad sleeps later and is sun rising (slower, moody in the morning and waking later) we’ve switched to a schedule of brunch service to eliminate 1) waking him early just to give him breakfast 2) having to create options for breakfast, lunch and dinner 3) because he is relatively inactive and plays games or colors between meals, this avoids him sitting at the table for long periods of time just to fit in two meals before 1:30pm 4) now brunch is over by 1:30pm and we find he’s getting up from the table, some days, because no two days are alike, a little bit easier and more efficient.
With an illness like dementia, days cannot be controlled. Every day is new, different and not easy. But with routine and some cottage cheese, it’s shocking what can be accomplished. Feeding ourselves well, adapting our schedules, making a routine, finding our why and a little bit more protein will not hurt any of us on this grand tour of life and health. Dementia aside, these pancakes are adult, kid friendly, incredibly tasty and satisfying.
Fear not the cottage cheese! These are light, fluffy and even sneak in a banana. Flour is subbed for oats and eggs make these pancakes cakey and even more protein packed.
Our health is the one thing we can start working on at any age, before it becomes too late. I know I try to encourage myself everyday to stay with the process of health - for the longevity of my mind, meantal health, heart and body - vanity aside. I hope you will also be inspired to do the same.
High Protein Blueberry Pancakes
1 1/2 cup oats
1 banana
3/4 cup cottage cheese
1/2 cup ricotta
3 eggs
1/4 cup of milk (lactose free or plant based is fine)
1 T vanilla extract
Dash of cinnamon
1 teaspoon baking powder
Blueberries
Preheat your oven to 275 or 300 degrees and have a pyrex handy. Why? As pancakes are cooked, place them in this pyrex dish and in the oven so the pancakes are hot upon serving
Place all ingredients except the blueberries into a high powered blender or food processor and blend until smooth
Spray a skillet or large pan with non-stick spray or a few pats of butter and heat over a medium low flame
Pour 1/4 cup or 3 T of batter on to the pan and add blueberries
Cook each pancake until the batter starts to form little bubbles and flip the pancake with a spatula
Once flipped, cook for another 1-2 minutes until pancake is cooked through
Stack pancakes high and serve with maple syrup, extra blueberries and nuts of your choice