Toi here, and welcome to another episode of Knauthentic.
Topic of the day: building a balanced breakfast
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1. It may seem like I spend a lot of time talk about breakfast on this program. The reality is that I do. For me, breakfast really is the most important meal of the day. My breakfast will literally determine if I will have a good day or struggle a bit that day. Today, we’ll be completing our series on lentil pancakes but first let’s talk about balance.
2. Near the end of this program I’ll explain how I prepare my lentil pancakes. Last week I mentioned a few macros as we prepared the batter together, but what really matters are the servings. I’ve determined that two of these pancakes comes to about 14-16 grams of protein with a variety of nutrients and fiber to balance out the carbs that dominate this dish. So remember, if you are super carb sensitive you may want to skip this recipe or only eat one at a time with an alternative sweetener.
3. Now that we understand what we’re getting from these lentil pancakes, it’s important for me to stress that I do not eat these on their own. One their own, these are not a suitable breakfast for me. That means, I need to add about 16-20 grams of protein and other nutrients to make this a real balanced breakfast. For me that means two eggs, or two homemade sausages, or two strips of tofu bacon (unless it’s the weekend and I get real bacon as a treat). That also means that I can mix and match these items as I see fit. Two eggs is 12-14 grams of protein depending on their size and the same goes for the sausage and bacon. I also like to add heart health nut and or seeds as a garnish to round out the needed protein and nutrients.
Now, it’s time to talk about how I cook a lentil pancake.
Be sure to visit my Knauthentic YouTube channel if you want to see the short.
Step-by-step instructions
1. Start with a nonstick pan on medium to medium-low heat (depending on how fast you want them to cook and how much attention to want to give to them as they cook.) A light spray of oil is recommend, but can be omitted.
2. If desired, add water to thin out your batter before pouring. Thin pancake are flexible and thinker pancakes puff up
3. Look for bubbles and giggling. Once the pancake can swirl around the pan, it is ready to flip.
4. It only need a few seconds, up to 1 minute to cook on the second side before it ready.
5. Consider reducing the heat to medium or low-medium for the second pancake and repeat the steps.
6. Stack cooked cakes on a plate ant top with 2 tsps. or more of your preferred liquid sweetener. I used honey this time.
Question: Do you prefer a sweet or savory breakfast? I’d love to know. I enjoy variety and try to have a balance of both. This is just one of my sweet options.
If you, or someone you know, has a health or food journey story or recipe you think others might benefit from, please check my Be Featured links on social media, and share your story in the way that suits you best.
Starting next month, this podcast will transition to a once monthly posting as I undergo health treatment. I appreciate your understanding.
Until next time, stay safe, eat well, and be blessed.
Credits
Knauthentic Season 1, Episode 29.
Starring Toi Thomas.
Featuring no one else at this time.
Topics discussed: Sweet vs Savory Breakfast, Lentil Pancakes, Building a Balanced Breakfast
Produced by Toi Thomas in association with The ToiBox of Words and Lit Carnivale.
Directed by Toinette “Toi” Thomas.
Thanks again to the Knauthentic community on Substack, YouTube, and wherever you can hear this podcast. This is all for you!
