Wednesday, 14 December 2011

Ricky Goodall Highlight Video

Eggnog Holiday Spice Protein Pancakes

One of my favourite things about the holidays is the return of Eggnog! Unfortunately this delicious drink is very high in calories, with even the fat-free versions being high in sugar.

The good news (for me :D) is that I just finished a fight and have some time to relax and enjoy some cheats!

With MMA, unlike many other sports, we don't exactly get an "off season," so long periods of off time don't really happen, but I do get to enjoy a bit of time of high calories, so I figured I'd try to combine a nutritious, fat-burning/muscle building meal with my favourite holiday flavour.

***This meal is high in refined sugar and should be considered a "cheat meal"***

Eggnog Holiday Spice Protein Pancakes


3/4 cup Egg Whites
1 Brown Egg
1/2 cup oats
1/4 tsp Cinnamon
1 tsp Flax Seed
1/2 Banana

1/2 cup Fat-free Eggnog
1/8 tsp Nutmeg
1/4 tsp Cinnamon
1/8 tsp Allspice
1/4 cup Blueberries (fresh is better, frozen works too)
No Added Sugar Old Tyme Maple Syrup
1/2tbsp coconut oil


  • Pre-heat non-stick frying pan on medium heat with coconut oil
  • Chop banana into small pieces and combine all ingredients except blueberries in a blender. Blend on high for 30 seconds or until mixture is consistent.
  • Pour mixture into pre-heated frying pan. Add blueberries carefully by hand until distributed evenly along surface of pancake
  • You'll know one side is done when the mixture no longer moves a lot when you tilt the frying pan. At this time flip the pancake.
  • Cook for 2-3 minutes until side is done, then flip again to make sure the top is fully cooked.
  • Cut into 6 pieces like a pizza and top with 1/8 cup maple syrup
  • Makes one large pancake. Use smaller pans to make more than one pancake out of this recipe.

499 Calories
40g protein
60g carbs
11g fat with only 1.5g saturated fat