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Wholesome Pancakes

Refuel from a hard session with these prizewinners.

Who doesn’t like a yummy gift of homemade food? Here’s a menu that is sure to be a hit as the ultimate triathlete’s breakfast in bed.

These pancakes are light and fluffy prizewinners. Perfect for refuelling after a long swim, bike or run, too.

Ingredients (Yields six 6-inch pancakes)

  • 1/2 cup uncooked oats (quick or old fashioned)
  • 1/2 cup yogurt or milk and 1/2 tsp vinegar)
  • 1/2 to 3/4 cup milk
  • 1 egg or 2 egg whites, beaten
  • 1 tbsp oil, preferably canola
  • 2 tbsp packed brown sugar
  • 1/2 tsp salt, as desired
  • 1 tsp baking powder
  • 1 cup flour, preferably half whole-wheat


  1. In a medium bowl, combine the oats, yogurt and milk. Set aside for 15 to 20 minutes to let the oatmeal soften.
  2. When the oatmeal is through soaking, beat in the egg and oil; mix well. Add the sugar, salt, and cinnamon, then the baking powder and flour. Stir until just moistened.
  3. Heat a nonstick griddle over medium-high heat.
  4. Pour about 1/4 cup batter onto the griddle per pancake. Turn when the tops are covered with bubbles.
  5. Serve with syrup, applesauce, berries and/or yogurt.

Nutritional Information for 6 Pancakes

Calories: 1,000 (330 Cal/2 pancakes) / Carbohydrates: 57 g / Protein: 10 g / Fat: 7 g

From Nancy Clark’s Sports Nutrition Guidebook, nancyclarkrd.com.