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Greenville, SC

Trimarni is place where athletes and fitness enthusiasts receive motivation, inspiration, education, counseling and coaching in the areas of nutrition, fitness, health, sport nutrition, training and life.

We emphasize a real food diet and our coaching philosophy is simple: Train hard, recover harder. No junk miles but instead, respect for your amazing body. Every time you move your body you do so with a purpose. Our services are designed with your goals in mind so that you can live an active and healthy, balanced lifestyle.

Trimarni Blog

A blog dedicated to exercise, nutrition and my life

Strawberry whole wheat pancakes

Marni Sumbal

With cooler temps, interval runs, fun times at master swim and longer miles on the bike, it was about time that I welcomed a new pancake recipe/creation. It's been a while since I made pancakes and after 93 miles on the bike Sunday, with Karel and dozens of other cyclists for the Penny Farm LSD ride (..will explain in a later blog), Karel had the look of "I NEED Pancakes!".

When it comes to pancakes, it's easy to overdo it on calories..especially if they come from a restaurant like IHOP or Denny's.
For example, 4 Harvest grain n' nut pancakes at IHOP have 920 calories, 49g fat, 11g sat fat, 125mg cholesterol, 1810mg sodium, 95g carb, 10g fiber, 22g sugar and 25g protein. Even if you only have 1 pancake, calories still come to 230, 13g fat and around 450 mg of sodium.

It is likely that you are either in the beginning part of your recovery season or you are starting your base training for the upcoming tri season. Or, perhaps you are currently training for a late winter/early spring running race. Regardless of what you are training for or if you are just working out for fitness, there is no reason to avoid pancakes, so long as you eat them on occasion and with balance in mind.

My suggestion is to use a smaller plate when serving pancakes. Use an alternative to syrup (sugar-free or regular) such as yogurt (greek or plain) with your choice of fresh fruit. Avoid the tendency to feel unsatisfied with only 1-2 pancakes by making protein fill half your plate. For example, 3 egg whites + 1 whole egg make for a quick egg scramble. Depending on your tendency to gravitate toward carbs-only on the weekend, you may want to opt for spinach and tomatoes in your egg scramble to help meet your daily veg recommendations for the day. I personally have no trouble eating a beautiful salad for dinner on the weekend so for this meal I opted for fruit and protein w/ my pancakes.
Also, in order to prevent overeating and to aid in a quick recovery after the workout, don't forget about your immediate recovery protein drink. Do not fear that the extra calories from protein will put you over in terms of "adding calories" after you just worked out. The protein will help you from overeating later in the day as well as control cravings..but most of all, you will increase your chance of experiencing performance gains, after your workout is complete (since that is where the real gains in fitness long as proper recovery is prioritized).
Depending on the workout duration and intensity, options include 1 scoop whey protein in water, 1/2 scoop whey protein in 1/2 cup milk (add a little water to help with stirring), 1 scoop whey + ice and yogurt and fruit (smoothie) or 8 ounces non fat milk. If on the run, 1 scoop Recoverite from Hammer mixed with water.

Strawberry whole wheat pancakes
1 cup whole wheat flour
1 tablespoon brown sugar
1/2 tablespoon baking powder
1/2 teaspoon baking soda
1 teaspoon cinnamon
1/8 teaspoon salt
1/2 cup non fat plain yogurt
1/2 cup nonfat milk
1 tablespoon olive oil
1 large egg
8-10 frozen (slightly defrosted for 1 minute or until soft enough to cut into quarters) strawberries


1. In a small bowl, whisk together dry ingredients and set aside.
2. In separate bowl, whisk together milk, yogurt, oil and eggs. Add dry ingredients and mix until just moistened. Add a little water if needed to avoid lumps.
3. On a non-stick pan, sprayed with a little non-stick spray, ladle around 1/4 cup pancake batter onto pan.
4. Cook until pancake surface begins to bubble, about 1 - 2 minutes. Flip and cook 1 - 2 minutes more.

*Topping - leftover homemade cranberry "jam".
1/2 cup sugar + 1 bag Ocean Spray cranberries - cook according to package on cranberries.

Nutrition facts per pancake (without cranberry topping)
Per 2 ounces (about 1/4 cup)
71 calories
2.4g fat
2g protein
27mg cholesterol
1.4g fiber
3.5g sugar