Start the day with a healthy protein rich meal, balanced with vitamins and minerals, complex carbohydrates and good fat.

This delightful recipe created by Carol Gracie is full of nutritional ingredients that energize the body for Jiu-Jitsu and other fitness activities while helps you build lean muscle mass.

Enjoy it!

Coconut Peanut Butter Protein Pancakes

Pancakes:

6 egg whites

1 cup of rolled oats

2 tbsp. wheat germ

½ tbsp. Cinnamon

1 tbsp. Coconut Oil

Toppings:

2 tbsp. unsweetened Peanut Butter

1/4 cup of unsweetened dried coconut

Cinnamon (to taste)

Preparation:

Combine egg whites, rolled oats, wheat germ and cinnamon in a blender. Blend until smooth and combined.

Spray coconut oil in a frying pan and cook the pancakes over medium heat for 2-3 minutes each side until golden brown.

Serve with peanut butter and shredded coconut on top. Sprinkle cinnamon to taste.

Variations (other flavor options)

Coconut Peanut Butter Chocolate:

Omit wheat germ and use 2 tbsp. of  unsweetened Cacao powder

Nutty Almond:

Substitute peanut for almond butter. Omit the unsweetened dried coconut and sprinkle nuts on top of the pancakes.

Nutritional Facts:

A single Egg White offers 4 g of protein, 16 cal, no fat, 1.3 mcg of folate, 6.6 mcg of selenium, 2.3 mg of calcium, 3.6 mg of magnesium, and 4.9 mg of phosphorus.

Oats contain complex carbohydrates; it is high in fiber, protein, thiamine, manganese, selenium, phosphorus, magnesium, zinc, copper and iron.

Wheat germ is loaded with monounsaturated and polyunsaturated fats. These good fats protect your heart by lowering blood cholesterol and improving your blood pressure. It is also rich in fiber and vitamin B.

Cinnamon is a superior sweetener for food and flavoring for desserts, but when it is eaten causes no damaging sugar surge in the bloodstream. It contains chemicals that mimics the hormone insulin, helping your body to use sugars correctly for energy and prevent weight gain.

A 2-tablespoon serving of peanut butter contains 188 calories. These calories come from a mix of carbohydrates, proteins and fats. It serves as a rich source of vitamin E and niacin, or vitamin B-3. Reach for peanut butter as a source of beneficial minerals, especially magnesium and copper.

Unsweetened dried coconut should be eaten in moderation because is high in saturated fat. Some of the saturated fat in the coconut is a medium-chain saturated fat, which raises both good and bad cholesterol levels, according to the Academy of Nutrition and Dietetics. It contain a small amount of carbs and protein, and minerals such as phosphorus and iron. Iron is a mineral necessary for delivering oxygen to your muscles and organs. Phosphorus is also a mineral that helps with the formation of your bones.

References:

www.eatright.org

www.livestrong.com

SUPERFOODS by Tonia Reinhard

GRACIE DIET created by Carlos Gracie

THE GRACIE DIET Book by Rorion Gracie

100 FOODS TO STAY YOUNG by Charlotte Watts