PP-pancake recipes will appeal to everyone who adheres to the rules healthy eating... They are prepared from low-calorie ingredients, which allows them to be included in the diet.

Corn flour contains a large amount of fiber, improves the functioning of the gastrointestinal tract, removes excess fluid and toxins from the body.

To prepare the dish, you will need the following products:

• sifted corn flour - 75 g;
• low-fat milk - 200 g;
• egg - 1 pc.;
• salt - 1 pinch;
• sweetener;
• olive oil.

Preparation:

1. Combine all ingredients, mix.
2. Put the pan on the fire, add a drop of oil, spread with a brush or paper towel.
3. Bake pancakes in the usual way.

To corn flour did not settle during cooking, you need to stir the dough regularly.

Whole grain or wholemeal flour is just as useful. It is made from the same wheat, but contains the shell and germ of grains, rich in vitamins and minerals. It is possible and even necessary to use such flour during weight loss. It saturates the body with useful substances, keeps the feeling of satiety for a long time.

Required products:

• 90 g whole grain flour;
• 1 egg;
• 170 g warmed milk;
• salt;
• vegetable oil.

How to cook:

1. Beat the egg in a plate.
2. V separate container sift flour and lightly salt. Stir in the milk.
3. Beat the egg, add to milk and flour, mix again until the consistency of low-fat sour cream.
4. Cover cling film, put in the refrigerator for half an hour.
5. Preheat a frying pan, grease with oil. Bake pancakes until tender.

Rice flour is a hypoallergenic gluten-free product. It contains vegetable protein, fiber, vitamins, minerals, di- and monosaccharides.

To make pancakes, you will need:

• 125 g rice flour;
• 1 large egg;
• 200 ml skim milk;
• 10 g corn starch;
• 1/2 tsp lemon peel;
• salt;
• sugar substitute;
• olive or other vegetable oil.

You need to cook the dish like this:

1. Remove ingredients from refrigerator and keep warm.
2. Beat the egg, combine it with sweetener and milk. Mix well.
3. Put sifted flour, salt, zest into the milk-egg mixture. Stir after adding each ingredient.
4. Preheat a frying pan, brush with a drop olive oil.
5. Bake pancakes on both sides.

Rice flour tends to sink to the bottom. To prevent this from happening, the dough must be constantly mixed.

Buckwheat flour is rich in vitamins, macro- and microelements. It improves the functioning of many body systems: nervous, immune, cardiovascular, digestive.

To prepare diet pancakes you will need:

• 700 ml of water;
• 300 g buckwheat flour;
• 1 chicken egg;
• vegetable oil.

Preparation:

1. Sift flour into a deep bowl. Add the egg, stir until smooth.
2. Salt, pour in a thin stream of water. Stir the dough constantly to avoid clumps.
3. Preheat a frying pan, grease with vegetable oil.
4. Bake the pancakes for 2 minutes on each side.

The dish made according to this recipe will appeal to fans of sports nutrition. Protein pancakes diversify dietary diet and make up for the lack of protein in it.

The following ingredients are required:

• 100 g of milk;
• 36 g protein powder;
• 1 egg;
• 1 protein.

Cooking method:

1. Beat egg and egg white in a separate plate. Pour in the protein and mix thoroughly.
2. Warm milk to room temperature... Pour into the protein mixture in a thin stream and mix again.
3. Bake pancakes on both sides in a nonstick skillet until browned.
4. Dessert, cooked without oil, turns out to be dryish. Serve it with low-calorie jam or natural yoghurt without additives. On top you can put fresh berries, banana slices.

Ingredients:

• 150 ml of low-fat kefir;
• 1.5 tbsp. l. rice flour;
• 1 egg;
• a pinch of salt;
• soda at the end of the knife;
• sweetener or 1 tsp. honey.

Cooking procedure:

1. Prepare ingredients. Remove the egg and kefir from the refrigerator in advance so that they warm to room temperature.
2. Put all the ingredients in a deep bowl and mix thoroughly.
3. Cook in a well-heated skillet for 1-2 minutes on each side.

Required products:

• 4 tbsp. l. oat bran;
• 2 tbsp. l. wheat bran;
• 1 glass of fat-free kefir;
• 2 eggs;
• salt.

Cooking method:

1. Place the bran in a blender or coffee grinder. Grind to make flour.
2. Mix bran with eggs, salt.
3. Slowly pour in the kefir, stirring the dough constantly.
4. Bake in a hot skillet without oil.

Pancakes made with this recipe are very low in calories. They can be eaten by vegans, as well as those who are fasting or on a strict diet.

Products required for cooking:

• 2 cups whole grain flour
• 2–2.5 glasses of still water (boiled or mineral water);
• a pinch of salt;
• baking soda on the end of the knife
• vegetable oil.

You need to cook pancakes as follows:

Required Ingredients:

• 0.5 kg of chicken breast without skin and bones;
• 150 g ground oatmeal or whole grain flour;
• 2 heads of onions;
• 300 ml skim milk;
• 3 eggs;
• olive oil;
• salt, sweetener;
• water.

Preparation:

1. Rinse the chicken breast under the tap. Cut into several large pieces, put in a saucepan and pour cold water... After boiling, reduce heat and cook for 10 minutes. Cool down.
2. Peel the onion, cut into small cubes, sauté in olive oil until golden brown.
3. Connect bow with chicken breast, mince. Season with salt and refrigerate.
4. Combine eggs with flour and stir until smooth. Pour milk slowly, stirring constantly.
5. Prepare pancakes with a drop of olive oil.

Required Ingredients:

• 100 g whole grain flour;
• 200 ml of low-fat milk;
• 1.5 bananas;
• 2 eggs;
• 1 tbsp. l. coconut oil.

Step by step recipe:

1. Combine eggs with sifted flour. Slowly add milk while stirring continuously.
2. Peel the banana and cut into small pieces.
3. Add banana and liquid coconut oil to the egg and milk mixture. Mix well.
4. Cook without oil in a non-stick skillet.

Garnish with banana slices and low-calorie jam.

If desired, various fillings can be added to the PP pancakes. It can be champignons with onions, sour cream with herbs, fruits, cottage cheese, fresh or frozen berries. The main thing is that the ingredients contain a small amount of calories.

Nutrition is a regulator of the body's metabolism. The state of your physical and even psychological health depends on what you eat, in what quantity, when and with what period of time. Proper nutrition affects hormonal levels and even intellectual levels.

Choice the right products and food for athletes is extremely important. Dishes should saturate the body with useful microelements, give energy and not leave a negative mark on the figure, please the taste buds.

PP Pancake Recipe

When following a sports diet, sometimes you want to pamper yourself healthy sweets or "correct" baking. You can try making PP wholegrain pancakes, which are best for breakfast or afternoon tea.

Ingredients

• 1 egg;
• a pinch of salt;
• ½ glass of milk;
• ½ glass of water;
• 1 cup whole grain flour
• ½ teaspoon baking powder;
• 2 bags of Fit Parade sweetener;
• a teaspoon of olive oil.

Step-by-step cooking of PP Pancakes

1. Beat the egg with a pinch of salt. Thanks to the salt, the egg will better beat into a fluffy foam.




2. Pour in ½ cup low-fat milk and ½ cup boiled warm water... Mix everything thoroughly.
3. Mix dry ingredients separately in a bowl. Add half a teaspoon of baking powder and a couple of bags of sweetener to the flour. If there is no great love for sweets, you can do without the last ingredient. You can add agave syrup or maple syrup to the pancakes at the end;
4. We combine dry ingredients with liquid ones. Pour flour and baking powder into the mixture of milk with egg and water.




5. Add 1 teaspoon of olive oil to the resulting dough. Due to the fact that the pancakes will be fried in a dry frying pan, the oil in the dough itself will give the required minimum fat content for normal frying and will prevent the pancakes from burning.
6. Fry in a dry skillet for about a minute on each side. In order for the pancake to bake and not burn, you can cover it with a lid. The PP pancakes will be medium in size. Somehow they will resemble American pancakes.




7. Pour syrup over the prepared pancakes and decorate with fresh fruit.
8. We get a lot of pleasure without harming the body and without eating light carbohydrates!

Advice! With agave syrup, cherries will go well. They will complement the taste of the syrup and add a little sourness.

The importance of proper nutrition in sports

Proper nutrition and adherence to the diet is a great way to improve health and improve metabolism (bring it to a high level). It should be understood that a healthy lifestyle also includes other areas of activity: self-development and communication with people.

A complex approach: adherence to nutrition and systematic physical activity - provide the necessary ground for muscle growth, burning excess fat masses and acquiring excellent physical shape.

Pancakes for athletes and their combination with proper nutrition

Proper nutrition is the general name for a diet system. Each target area has its own diet, which is based on one or another proportional ratio of proteins-carbohydrates-fats.

There are certain rules that apply to all exercise regimens. These include: avoiding empty carbohydrates (muffins and sweets), eating the right fats, increasing the amount of protein in the diet, etc.

Pancakes PP in video format

Kind and happy time of day to you, my dear readers! Agree, diet pancakes - it sounds pretty fantastic. However, they do exist, and they are no less tasty than their traditional counterparts.

I'll make a reservation right away: any pancakes, even dietary ones, do not need to be eaten in kilograms. 2-3 pieces are enough. But you shouldn't deprive yourself of pleasure either! Moreover, on the threshold of Maslenitsa 🙂

Important! Pancakes according to the recipes below should be fried in a pan greased with the thinnest layer of oil ONE time - only before the first pancake. If the butter turned out to be a bit too much (well, the hand trembled - it does not happen to anyone), then carefully remove the excess in the pan with a napkin. Butter is almost pure fat. fatty dishes cannot be "light" in any way.

Fancy with bananas

Ingredients:

• large banana;
• 2 eggs;
• baking powder on the tip of a spoon;
• half a teaspoon.

How to cook?

• Combine all ingredients in a blender, then bake.

Pancakes turn out to be of an unusual dark color - this is the reaction of a banana to heat treatment.

Diet pancakes with milk

Ingredients:

• egg;
• ½ cup flour;
• a glass of milk;
• ½ teaspoon sugar;
• soda;
• salt.

Cooking step by step:

1. Beat the egg.
2. Add the rest of the ingredients and mix well.
3. Let stand 15-30 minutes, add half a teaspoon of vegetable oil, mix and bake.

By the way, pancakes, even dietary ones, are unlikely to help. Simply consuming them in reasonable amounts will not affect your figure.

Puffed Oat Flake Pancakes

Ingredients:

• 200 grams of oatmeal;
• egg;
• a glass of low-fat;
• sugar and salt to taste.

How to cook?

• Mix everything in a blender and bake.

Healthy, Low-Calorie Bran Pancakes

Ingredients: an egg, 2 tablespoons of loose bran, a glass of low-fat kefir, a little soda, salt and sugar to taste.

How to cook?

• Combine with kefir and let stand for 1-2 hours.
• Beat the egg, add the soaked bran and the rest of the ingredients. Mix
• You can bake!

Protein Fitness Pancakes

Ingredients:

• Protein (sold in sports nutrition stores) - 30 grams or 1 scoop (usually found in a jar of protein);
• a teaspoon of oatmeal;
• egg;
• 3 egg whites;
• some sugar or sweetener of your choice.

You can add a little bran if the dough is thin (and it should be about the same as liquid sour cream).

How to make protein pancakes:

• Combine all ingredients in a blender and bake.

Perhaps this is the most dietary of the presented recipes for losing weight.

Now let's talk about the main thing ...

How to make any pancake recipe dietary

Do you prefer a different recipe? Well, it can be made more useful too.

In any recipe, you can:

• replace the egg with 2 proteins (this way there will be less fat and more protein - a);
• replace some of the flour with bran (more fiber, fewer calories);
• replace some of the regular flour with whole grain (again for the sake of fiber) - to make whole grain flour at home, grind oatmeal or buckwheat on a coffee grinder;
• replace some of the flour with oatmeal (fiber, slow carbohydrates), you can beat it or leave it as usual - a matter of taste;
• eliminate or minimize fats;
• add grated apples or applesauce(fiber, the ability to add less sugar);
• replace sugar with bananas in whole or in part.

By the way, in many recipes you can find a proposal to add a sweetener to the pancake dough. In this regard, I want to note that there are only two safe sugar substitutes: and. If you do not have either one, it is better to add a little sugar - at least it is not toxic or carcinogenic.

Agree, pancakes, even without sugar, but to the detriment of health, are too much. So be sensible. With all my heart I wish you a harmonious and happy Maslenitsa!

P.S. By the way, what kind of pancakes do you cook? Do you have any tricks to help you "diet" the usual recipes? Share with us in the comments.

Damn pp rich in vitamins and minerals such as: vitamin A - 13.4%, vitamin B2 - 11.9%, choline - 16.5%, vitamin B12 - 24.2%, vitamin H - 13.3%, calcium - 14 , 5%, phosphorus - 18.8%, chlorine - 18.1%, cobalt - 33.8%, selenium - 24.8%

What is useful Pancake pp

• Vitamin A responsible for normal development, reproductive function, skin and eye health, and maintenance of immunity.
• Vitamin B2 participates in redox reactions, enhances the color sensitivity of the visual analyzer and dark adaptation. Insufficient intake of vitamin B2 is accompanied by a violation of the condition of the skin, mucous membranes, impaired light and twilight vision.
• Choline is a part of lecithin, plays a role in the synthesis and metabolism of phospholipids in the liver, is a source of free methyl groups, acts as a lipotropic factor.
• Vitamin B12 plays an important role in the metabolism and conversion of amino acids. Folate and vitamin B12 are interrelated vitamins and are involved in hematopoiesis. Lack of vitamin B12 leads to the development of partial or secondary folate deficiency, as well as anemia, leukopenia, thrombocytopenia.
• Vitamin H participates in the synthesis of fats, glycogen, the metabolism of amino acids. Insufficient intake of this vitamin can lead to disruption of the normal state of the skin.
• Calcium is the main component of our bones, acts as a regulator of the nervous system, participates in muscle contraction. Calcium deficiency leads to demineralization of the spine, pelvic bones and lower extremities, increases the risk of osteoporosis.
• Phosphorus takes part in many physiological processes, including energy metabolism, regulates acid-base balance, is a part of phospholipids, nucleotides and nucleic acids, is necessary for the mineralization of bones and teeth. Deficiency leads to anorexia, anemia, rickets.
• Chlorine necessary for the formation and secretion of hydrochloric acid in the body.
• Cobalt is part of vitamin B12. Activates metabolic enzymes fatty acids and folate metabolism.
• Selenium- an essential element of the antioxidant defense system of the human body, has an immunomodulatory effect, participates in the regulation of the action of thyroid hormones. Deficiency leads to Kashin-Beck's disease (osteoarthritis with multiple deformities of the joints, spine and extremities), Keshan's disease (endemic myocardiopathy), hereditary thrombasthenia.

A complete guide to the most useful products you can see in the app

Oatmeal is one of the most popular PP dishes. In fact, it is a universal basis for the preparation of dozens of different options healthy food dishes. Many people who monitor their health love and often prepare oatmeal. Recipe for proper nutrition with a photo you will find in this article, and thanks to this you will be able to personally appreciate its excellent nutritional and beneficial properties.

You can choose your favorite oatmeal yourself - the recipe most accurately conveys all the subtleties of the process of its preparation step by step. But this does not mean that changes cannot be made to the recipe.

You can experiment and create your own original recipes dishes based on classic oatmeal.

• Once you learn how to make oatmeal, you will appreciate the enormous variability in this dish. The simple, delicious oatmeal available to all foods suggests a lot of a variety of not only fillings, but also the ingredients of the base pancake itself .
• Before you cook the oatmeal, it is recommended to evaluate the recipe from the point of view of food compatibility. It is an important part of a healthy diet. Oatmeal, depending on your preference, can be either a main course or a sweet dessert. But then how to make oatmeal both tasty and healthy?
• We will teach you how to cook oatmeal according to PP recipes so that it pleases the stomach and does not affect your figure. Our colorful selection of PP recipes with a photo will show you step by step the process of making perfectly balanced and beautiful oats.

Basic recipe

Ingredients:

• Milk - 5 tablespoons.
• Eggs - 2 pcs.
• Oatmeal - 5 tablespoons. spoons.
• Salt is on the tip of the knife.

Mix everything and bake a pancake in a frying pan on both sides.

it dietary product, it is an omelet of eggs and cereals in the form of a thick soft crust with various fillings.

The classic oatmeal is made from oat flour , this can be understood from its name. However, oatmeal made from other flours is also very popular.

The right oatmeal is prepared quickly and easily, and most importantly - from natural products, which are part of the traditional diet of the PN system. If the oatmeal pancake seems boring to you, you can use corn, rice, buckwheat and even wheat whole grain flour ... You can add large oatmeal to the pancake mixture, ground nuts, flaxseeds, sesame seeds, pumpkin seeds and any other suitable ingredients. Experiment and create your favorite recipe, oatmeal is a great field for culinary creativity.

Oatmeal toppings

The ability to prepare a dish with different fillings opens up even more room for interesting experiments... Most often cooked oatmeal with egg - in dough chicken eggs act as a binding agent however they can be replaced. A good alternative can be oatmeal with milk or oatmeal with kefir - these products saturate the body with calcium and at the same time prevent the oatmeal from falling apart in the pan.

Oatmeal oatmeal is a great base for both sweet and salty options. However, the system of proper nutrition involves limiting salt and sugar in the diet, up to a complete rejection of them. It's up to you how to make the oatmeal. The PP recipe will be better if the pancake itself is without added salt and sugar ... Then its neutral taste will allow the taste and aroma properties of its filling products to be clearly manifested.

The most popular oatmeal recipes

1. Ovsyanoblin on the water.

If you cook oatmeal without milk, you get very dietary option dishes. Its calorie content will not exceed 130 kcal per 100 grams. To cook a dish in water, you can use dry oatmeal or ready-made oatmeal without oil and salt. If the flakes are dry, then you need to take 1 a raw egg, add 2 table. spoons of oatmeal and 2 tablespoons. spoons of water. Mix the mass and leave to swell for 3-4 minutes, then pour into a preheated pan and bake under the lid until tender. If the oatmeal is already ready, then all that remains is to drive 1 egg into 100 grams of porridge, stir thoroughly and fry in a pan without a lid. Try both and pick the one that tastes best for you.

2. Oatmeal without eggs.

If done without eggs, it will be beautiful healthy dish suitable even for vegans. Try to cook it using carbonated water instead of regular water - this will make the structure of the pancake more porous and tender.

Here's the easiest recipe- 1 glass of small oatmeal and 2 tablespoons. Spoons of oat bran, pour 2/3 cup mineral water, add salt, sugar or sugar substitute as desired. It is better to bake such pancakes of a small size and with a drop of vegetable oil - then they are better removed from the pan and do not fall apart during the cooking process.

3. Oatmeal with cheese.

It turns out to be very tasty and aromatic with cheese. If you add cheese to the dough, then the egg and vegetable oil can no longer be used when frying - the melted cheese combines the ingredients well and helps the pancake to stay intact.

Recipe- grate 70 grams hard cheese, mix with 100 gr. finished oatmeal in water or milk, mix thoroughly and bake in a pan on both sides.

One more interesting option cooking oatmeal with cheese - toast the oatmeal according to your favorite recipe on one side, then turn it over, sprinkle with grated cheese and foldtwice. Continue frying the resulting semicircle on both sides, at which time the cheese will melt inside - it will be very tasty.

4. Oatmeal with cottage cheese.

This is a classic of the healthy eating system. Oatmeal goes well with cottage cheese, gives the body energy and saturates useful calcium... Moreover, cottage cheese can be part of the dough for the pancake itself or act as a filling.

Make a Simple Curd Pancake Recipe- 1 egg, 100 grams of cottage cheese, 40 grams of oatmeal, 20 grams of milk or water. The ingredients must be mixed and left to swell for 5-7 minutes, then fry in a preheated pan under a lid on both sides. Alternatively, try the dish with cottage cheese filling. To do this, you need to bake a pancake according to your favorite recipe, then grease it with cottage cheese, and sprinkle it with chopped fruits, dried fruits, nuts or avocados on top.

5. Oatmeal with banana.

Banana recipe per recipe for proper nutrition allows the addition of banana to both the pancake dough and the filling. Banana is an excellent binding agent in the dough, so you can cook oatmeal with banana recipe without using eggs. In this case, it is better to mix the ingredients with a blender.- 1 banana and 2 tables. spoons of oatmeal. Bake in a preheated skillet, covered on both sides. The result is a delicious and sweet PP oatmeal. You can also cook with a banana different options fillings - using it alone, or mixing with other fruits and cottage cheese.

All the recipes and preparation methods given are basic. By turning on your imagination, you can cook many options for healthy and delicious food... Including in the form of a cake, sweet or snack - from several cakes with layers of different products.

Is oatmeal good for breakfast

The best choice to start an energetic day is oatmeal for breakfast. The recipe can be anything, it depends on personal preference. The main thing is that oatmeal, which is part of the pancake, is able to provide long-term saturation of the body. thanks to complex carbohydrates. This will keep your appetite in check until lunchtime.

Remember that one of the important principles of a healthy eating system is that food should not only nourish and heal, but also please with its appearance and taste. Oatmeal cope with all these tasks at the same time. A photo can convey beauty and spectacular serving, but not taste and aroma.But for those who are losing weight, this dish is pure benefit. especially as breakfast, and here's why.

PP oatmeal breakfast is rich in fiber and this will help the body cleanse itself of toxins by the evening. As you know, a well-established metabolism is an indispensable condition for losing weight. But remember that you need to follow the drinking regime during the day. Drinking enough water will ensure that the intestinal fiber swells and is cleared properly by the end of the day.

Since the prescription pancake contains cereals for proper nutrition, its calorie content is quite significant. KBZHU 150 kcal 12/6/7 - pancake base according to the classic recipe. But there is no exact answer - BJU oatmeal varies greatly and directly depends on the products from which it is prepared. You can reduce calories in it if you use water instead of milk when preparing it and fry in a dry frying pan without adding vegetable oil.

The products that fill our pancake are even more important. - kcal of bacon, of course, several times higher than the indicators fat-free cottage cheese... Therefore, to find out what is the calorie content of oatmeal per 100 grams, you need to add up the indicators of each of its individual ingredients.

Remember what to choose for breakfast or lunch oat pancake you need a recipe, the calorie content of which, taking into account the filling, would not exceed 30-35% daily requirement a specific person.