Pancakes Ready to Eat

Santiago’s Pancakes

Basics, Easy to make, Memory Lane

Spanish Version

I have never considered myself as an expert, I think one learn something new everyday, with this said i felt greatly rewarded when one of my teammates from the swimming team, asked me to teach him how to make pancakes over a text message.

I Remember that i made my first pancakes when I was a child, one of those weekend mornings where i waked up early than mom, I want to the kitchen with the Idea to make breakfast for everyone by myself, then i went to my mothers room and wake her up and ask her for the recipe, she replied in-between waking and sleep,”Its one of each”.

Uh? One of each? what a Fastastic way to make a recipe! so here it goes…

One of each!


1 cup of flour

1 Large egg

1 Tbsp oil

1 cup milk

1 Tbsp Sugar

1 tsp Baking Powder

1 pinch of salt


In a bowl mix all the ingredients until betting a smooth texture.

Put a griddle or pan on mid high, once hot put a little bit of oil so the pancake doesn’t stick to the pan.

With a ladle pour some batter on the pan until getting some bubbles over the edges and those turn into small orifices, flip it and cook for 30 seconds aprox.

Once done proceed with the rest of the batter, and serve with butter and honey.

This article picture was taken by Santiago, my teammate. I don’t remember those first pancakes, but I can still hear some complains about not doing the dishes after that.

Spinach Frittata

Spinach and Herbs Fritatta

Breakfast, Easy to make, Healthy

Spanish Version

During my teen years i loved cooking shows, by that Time TLC had a few and i remember some as “Biba’s Italian Kitchen”. I Also remember to be seated with a paper sheet every day and write in some sort of shorthand everything that happened there. One of the recipes I remember (as a concept) was the Frittata, I don’t remember the recipe at all (it must be rotten down somewhere) but the idea to use a skillet and then place it into the oven was so intriguing, mostly because i never had a real oven until I moved out, and if you add to this the aroma of fresh herbs it turns even better.

The following frittata is not Biba Caggiano’s, but it works marvels as a high fiber and protein healthy breakfast.  In the picture is served with Arepas to add a high glicemic index carb to your diet.

You may add some grated cheese but as im right now on a non dairy diet, there’s no cheese on this one.


1 Small scallion chopped green and white parts
1 tbs. olive Oil
1 cup washed spinach leaves
1 Sprig of Oregano
1 Sprig of Thyme
4 Basil Leaves
4 Egg whites from large eggs
2 Egg Yolks from large eggs
Salt and Pepper

Special Equipment: A heavy ovenproof skillet


Preheat the oven broiler on the higher temperature and align place the tray on the middle rack.

In an ovenproof skillet pour the oil, once hot sauté the scallions until the white turns clear.

Add the spinach, herbs and salt tossing it for a less than a minute so it doesn’t loose all the crispness.

Mix the egg whites and yolks and pour into the skillet.

Remove the skillet from the burner and place it in the oven until the top is golden brown (about 15 minutes)

Remove from oven using a protective mitten to avoid burning yourself, the frittata will be risen and it will be turning back down while it cools.

Put it on a plate and enjoy!

Nutrition Facts

Calories 321 cal
Carbs 3g
Fat 17g
Protein 35g
Sodium 441 mg
Sugar 0g

Egg whites Omelette

Egg whites omelette

Breakfast, Easy to make, Healthy

Spanish Version

A classic of high protein diets is the egg whites omelette, because it’s a fast and easy way to obtain high quality protein. The egg white possess a great source of protein easy to obtain and dast to cook.

Now, to the taste the egg whites have a very plain, almost neutral, taste and it can be really annoying to have on a everyday basis. In my case when I do a whites omelette I mix it with a portion of vegetables or meat, the one on the picture has aji dulce, onion and garlic the idea is to enhance the flavor of what’s on it with the omelette.

In the market there are many options to get egg whites, you can get them from fresh eggs, pasteurized frozen or on UHT, even powder, mostly used on the industrial preparations. For me there’s nothing like the fresh ones, the processed products don’t have the same texture while cooking, I can use them as an ingredient for some other preparation but nos as the main protein.


1 Tablespoon oil
4 egg whites from large eggs


spray a small pan with oil and bring it to mid high temperature.

In a bowl pour the egg whites separating them from the yolk, and mix them with a whisk or a fork.

There is a few methods to separate the yolks.

Open the egg in half and pass the yolk from a side to the other of the shell until most of the white is separated, discard the yolk.

Make a medium sized hole (thick as a finger) on one of the sides and pour out the white on a bowl.

You can also pour the whole eggs on a bowl and remove the yolks picking them in between the fingers.

So, once the pan is hot, pour the whites and let them cook, moving the pan from the handle so it doesn’t stick.

Once cooked from a side, around 2 or 3 minutes flip over and cook for 10 seconds on the opposite side, if it’s to hard to flip it over, fold and cook until sealed.

Now just fill with sautéed vegetables, or meat, or just ham and cheese!


Calories 270
Carbs 0
Fat 20 g
Protein 22 g
Sodium 117 mg
Sugar 0 g

Plated oatmeal pancakes

Oatmeal (Flour) Protein Pancakes

Basics, Breakfast, Easy to make, Healthy

Spanish Version

The Oatmeal has a lot of benefits, being able to work for the marketing department of the major oatmeal brand in the world, I had the opportunity to visit the factory and find out the process involved into making the Rolled Oats and the Oat flour.

Oatmeal is one of the less processed cereal you can find on the mass market, the company just receive the grain and process it by pressing it over with giant rollers, they pass it thru a, oven that heat them and dried them and then straight to the package.

Another part of this already pressed oats, go to the mill to create the flour, so it’s a very high fiber product that helps a lot on your everyday diet, it reduces the cholesterol levels, helps with the intestinal functions and it expands on your stomach to make you feel satisfied.

So, this is another delicious pacake recipe, very easy to make, it has no dairy products or sugar, its high protein and very fulfilling.

This could be a gluten free recipe if you are sure that the Oatmeal and Baking Powder has not cross contamination of any other cereal (just read the package)


3 Large Eggs Whites

1/4 cup Oatmeal Flour

1/2 tsp Cinnamon

1/4 tsp baking powder

1/16 tsp salt

1 Tbsp oil for cooking


Place a griddle on the burner on mid – high temperature

Whip the eggs until white and foamy

Add all the other ingredients and beat until well mixed

Spray the griddle with oil a little bit (for each pancake)

With a spoon cook the batter on one side until little dry bubbles bust into the pancake, then flip and cook for 30 seconds

Plate and serve with some honey

Serving:  4 small pancakes NUTRITIONAL FACTS (Aprox)

Calories 184 Carbs 22 g Fat 3 g Protein 20 g Sodium 323 mg Sugar 1 g


Protein Corn Pancakes

Maseca® and Protein Corn Pancakes

Easy to make, Healthy

Spanish Version

I waked up this morning willing to try a different thing for breakfast, so I made this protein pancakes to kickstart my metabolism, it just took me 5 minutes so it’s really easy to do.

Yield: 2 pancakes (for 1 portion)


3 egg whites, from large eggs

1/3 cup Maseca® Nixtamalized corn flour

1/8 teaspoon (a pinch) of sea salt 

1/2 teaspoon Baking Powder

1 Tablespoon Corn oil for the griddle


On a bowl whisk the egg until liquid and very foamy white color

add the corn flour, baking powder and salt and whisk until have al well mixed.

It’s a very thick batter, not so liquid

On a Medium-High temperature griddle spray some oil and spread half of the batter with a spoon.

Cook each pancake first on a side, until having small bubbles, then flip it and cook the other side for a few seconds.

Serve warm with some Honey, or sugarless marmalade, and enjoy!

Nutrition Facts (aprox)
Calories 375
Carbs 30 g
Protein 21 g
Fat 15 g
Sodium 387 mg
Sugar 1 g

Oatmeal chocolate-nut muffins

Oatmeal chocolate nut muffins

Desserts, Healthy

Spanish version

Muffins instead of cupcakes, are relatively healthy. It’s not too sweet, is perhaps made with whole wheat flour or some fiber content, and is more likely to be loaded with fruit than candy. A muffin can also be savory instead of sweet. The texture is usually dryer and slightly denser than cupcakes.

With all this said, This oatmeal-nut-muffins turned out to be delicious, mostly because anything with chocolate on it -on this case 70% cacao dark chocolate – it’s delicious! Toasted oats and nuts bring a fragrant great texture, a great source of fiber, which make it a complete pre-training snack.


1 cup all-purpose flour

1/4 cup sugar

1 teaspoon double-acting baking powder

1/4 teaspoon salt

1 large egg

1/4 cup unsalted butter, melted and cooled

1/4 cup milk

1/3 cup rolled oats, toasted lightly

1/3 cup walnuts, chopped and toasted lightly

80 grams 70% cocoa chocolate, chopped

Can be prepared in 45 minutes or less.


In a pan over mid-high place the oatmeal and nuts, heat and stir constantly until a slight toast, this will bring up flavor and aroma, then pour on a colander an sift to remove excessive dust, and let it cool down.

Preheat oven to  400 °F, and place rack on the middle.

In a bowl whisk together the flour, the sugar, the baking powder, and the salt.

In another bowl whisk together the egg, the butter, and the milk, stir the egg mixture into the flour mixture until the mixtures are just combined. 

Stir in the oats, the walnuts, and the chocolate chips. 

Divide the batter among 6 paper-lined 1/2-cup muffin tins and bake the muffins  for 15 to 20 minutes, or until a tester comes out clean, this may be complicated the first time around because chocolate will be melted, so try to prick on the batter side.

Transfer the muffins to a rack, let them cool you may serve them warm.

Nutritional facts (approximated for each muffin)

Calories 326

Carbs 33 g

Fat 20 g

Protein 6 g

Sodium 200 mg

Sugar 13 g