I know, it’s summer Robin (or almost) but the one ingredient I never stop using is pumpkin! Pumpkin is chock full of vitamins and is very low calorie. Vitamin A, potassium and antioxidant rich. Plus vitamin C & fiber which help promote a healthy blood pressure & heart. So many benefits in this vibrant-colored ingredient. Plus along with everything else that grows, it has protein. Protein! Never has one ingredient been so controversial for people. If you’re vegan like me – the typical question is… “Where do you get your protein?” to “How much is necessary in a diet?” At the vegfest this weekend…. this was a very popular question on the panel I was speaking on.
So how much protein do I need?
The US Department of Agriculture recommends that all men and women over the age of 19 should get at least 0.8 grams of protein per kilogram of body weight per day (or 0.37 grams per pound). That means a woman who is 130 pounds should get at least 48 grams of protein but some recommend 70-80 grams if you’re athletic. Depending on your daily activities, you still may not be getting enough to help your muscles recover from your workouts.
If you get too little protein, you can suffer from fatigue, weakness or muscle loss. Your metabolism slows down and you put yourself at risk of gaining weight. It also weakens your immune system. This breakfast can be made ahead on the weekend so that you can refrigerate or freeze them and defrost as needed. Plus this makes a perfect quick & healthy breakfast for your kids too. And let’s face it… homemade trumps store-bought daily. These are vegan & gluten free.
- 1 cup rolled oats
- 1/2 cup of canned pumpkin
- 1/2 cup of protein powder (your choice)
- 1 cup your choice of non-dairy milk (add additional milk if your batter is overly thick – 1 tsp at a time)
- 1 tsp of ground cinnamon
- 1/4 tsp of ground nutmeg
- 1/2 tsp of baking powder teaspoon
- 1/4 tsp baking soda
- 1/4 tsp of salt (Himalayan salt)
- Oil or vegan butter for cooking
- Optional toppings:
- Fresh fruit
- Add your oats to a blender or food processor and pulse until you have a chunkier oat powder.
- Then add your remaining ingredients.
- Pulse several times until the batter is well-blended, about 45 seconds.
- Preheat your griddle or pan, add your choice of oil (walnut works nicely) or non stick spray.
- Ladle your batter into your prepared pan.
- Cook, over medium heat, for 3 minutes or until the edges are golden.
- Flip and cook for another minute or so.
- Remove and serve immediately.
Into your food processor, add your oats and blend down to a chunkier flour. See photo below.
Then add your protein powder through salt and pulse a few times to blend.
Top with your favorite nuts or seeds.
Workout. Refuel. Rest. Enjoy!
— Knead to Cook