A diet rich in protein is important for maintaining or increasing muscle mass, supporting the immune system, and aiding tissue repair. When undergoing cancer treatments, like surgery, radiation or chemotherapy, the body’s demand for protein increases, as this macronutrient plays a critical role in recovery and healing of tissues. During these treatments, the daily recommended intake of protein is 1.0-1.5 grams of protein per kilogram of body weight. For an average adult weight of 70 kilograms, this would equate to 70 to 105 grams of protein daily!
If you have trouble consuming enough protein each day, a simple and easy way to increase our protein intake is to incorporate a protein powder. One scoop of protein powder usually provides an average of 20 grams of protein, and these powders can be used for more than just smoothies. This tasty vegan pancake recipe is high in fibre and incorporates a scoop of protein powder to help satisfy your hunger reach your protein goals.
Ingredients
- 1 cup rolled oats
- 1 scoop of protein powder of your choice
- 1 Tbsp ground flaxseeds
- 1 tsp baking powder
- 1/2 cup oat milk (or any plant-based milk)
- 1 large ripe banana
- 1/2 tsp vanilla extract
- 1/4 tsp salt
- Optional spices: cinnamon, cacao
Instructions
- Place all the ingredients in a blender and blend until completely smooth.
- Brush cooking oil in a large non-stick pan over medium heat.
- Scoop the batter and cook until the edges are golden brown (about 2-3 minutes). Flip the pancake and cook for another 2-3 minutes.
- Serve with your favourite toppings.
A healthy alternative to maple syrup for your pancake topping is this quick and easy 2-ingredient mixed berry compote. It can be made with fresh or frozen berries and is naturally sweetened (no added sugar!).
Ingredients
- 3 cups of berries of your choice (fresh or frozen), but we find blueberries and strawberries work best
- 3 Tbsp fresh orange juice
Instructions
- If using fresh berries, wash the fruit and chop the strawberries in half or quarter sizes.
- Add the berries and orange juice to a medium saucepan.
- Bring the mixture to a boil, then reduce heat to simmer for 10-15 minutes until berries are soft. Constantly stir and mash the mixture to combine the fruit.
- Remove from heat and add to your pancakes. You can also store the compote in the fridge for up to 1 week, or in the freezer for up to 1 month.
- Place on top of your pancakes and enjoy!
Author: Helya Bahmanpour, CCNM Integrative Cancer Centre Intern