Pancake Recipes for Cyclists
Pancake Recipes for Cyclists
Here are two pancake day recipes from Sean Fowler - top chef to pro cyclists, previously with Team Cannondale and currently for Groupama FDJ.
A professional cyclists diet isn't always regulated to within an inch of their life - sometimes these athletes need a little nutritional pick-me-up just like you and me.
Team chefs like Sean are skilled at preparing food and snacks that not only boost mood but maintain nutritional discipline. These two recipes do just that!
Spelt Pancakes
INGREDIENTS
Makes 16-20 4" pancakes.
1 cup whole grain spelt flour
1/4 cup oat flour
1/4 cup rice flour
1 tablespoon (packed) light brown sugar
2 teaspoons baking powder
1 teaspoon kosher salt
1/2 teaspoon ground cinnamon
1/4 teaspoon baking soda
1 cup rice milk or soy milk
1/2 cup plain whole-milk yogurt
3 large eggs
3 tablespoons olive oil plus more for griddle
METHOD
Step 1
Sift first 8 ingredients into a large bowl; set aside. Whisk rice milk, yogurt, eggs, and 3 Tbsp. oil in a medium bowl to blend; add to dry ingredients. Stir just to blend.
Step 2
Preheat oven to 200°. Preheat a griddle or large nonstick skillet over medium heat. Lightly brush with oil. Working in batches, use a 1/4-cup measure to pour batter onto griddle. Cook until pancake bottoms are browned and bubbles begin to pop on top, about 3 minutes. Flip; cook until just cooked through and brown on bottom, about 1 minute. Transfer to oven to keep warm while making remaining pancakes.
Top with maple syrup, pancakes, fruit compote, or fresh berries.
Nutrition Per Serving
1 pancake contains:
Calories (kcal) 73.1
%Calories from Fat 42.1
Fat (g) 3.4
Saturated Fat (g) 0.7
Cholesterol (mg) 32.6
Carbohydrates (g) 8.4
Dietary Fiber (g) 0.6
Total Sugars (g) 1.9
Net Carbs (g) 7.8
Protein (g) 2.2
Sodium (mg) 129.2
GLUTEN FREE PANCAKES
This gluten free pancake recipe put together by Groupama-FDJ head chef Sean Fowler is perfect for amateurs and pros alike
INGREDIENTS
Makes eight four-inch pancakes
2 large eggs
50g olive oil
75g coconut oil (melted)
275ml rice milk, oat or soy
65g yogurt or kefir
125g buckwheat flour
50g tice flour
50g oat flour
1tsp salt
2tsp baking powder
1/2t cinnamon
METHOD
1. Preheat griddle so it is hot enough that water sputters and bounces when dropped on griddle.
2. Use a small amount of olive oil on the griddle to season spreading it evenly with towel.
3. Sift all dry ingredients together and in separated bowl mix well all liquid ingredients. Then add the liquid to dry ingredients not over mixing.
4. Immediately pour onto the griddle as this recipe thickens as it sits too long. If need be add little by little more rice milk, not to overdo as the ratio will become out of proportion.
Top with maple syrup, pancakes, fruit compote, or fresh berries.
