32 SportsUnion | APRIL 2019
Power Up with
Pancakes
Kaitlyn Summers MS, RDN
Ever wonder where the
word
“Breakfast”
came
from?
“Breakfast”
“Break Fast”
“Break the Fast”
Breakfast is just that…
Breaking the fast. During
sleep, our body goes into a
fasting state and depletes
our carbohydrate energy
stores. In the morning, our
body needs energy from
food
to
replen-
ish those
stores.
Because
of
this,
break-
fast
is
essential
to start
the day
fueled
and en-
ergized.
Skipping
breakfast
can lead
to
feel-
ing tired,
fatigued,
and even poor perfor-
mance later on in the day.
Pancakes are a break-
fast staple. However, it’s
difficult to make time
for pancakes during the
week especially balancing
school and activities. Pan-
cakes can also be messy
and not ideal for eating on
the go. To solve this prob-
lem, try making “Pancake
Bites”. Putting the batter
in a muffin tin then baking
makes for an easy, on-the-
go breakfast. These “Pan-
cake Bites” are fluffy like
pancakes but in the shape
of a muffin to make them
portable. The bites can be
stored in the freezer and
taken out when needed.
Pancake bites don’t have
to be just
for break-
fast, they
make for
a satisfy-
ing snack
or
post
workout
fuel. With
c a r b o -
hydrates
and pro-
t e i n ,
t h e s e
bites are
the per-
fect com-
bination
to refuel
and
re-
pair after a game or prac-
tice.
LEMON ZEST
PANCAKE BITES:
Ingredients:
* Standard size muffin
pan (1/2 cup capacity)
* 1 cup Kodiak Cake But-
termilk Mix*
* 1 cup milk of your choice
* 1 egg
* 1 tbsp fresh lemon juice
* 1/8 teaspoon lemon zest
* 1 teaspoon of sugar
Instructions:
Preheat oven to 375 de-
grees. Spray muffin pan
with non-stick spray, if
needed.
Combine all ingredients
together
Evenly distribute mix
into 5 muffin cups. Ap-
prox. ¼ cup mix each.
Bake for 20-25 minutes.
*Kodiak Cakes is a whole
wheat, higher protein mix
compared to standard pan-
cake mixes. Kodiak Cake
mix can be replaced with a
store-bought whole wheat
pancake mix.
The buttermilk mix
makes it easy to change up
the flavor and customize
the taste. Add fruits such
as blueberries or mashed
up bananas. Top off with
nuts or chocolate chips.
Mix in cocoa powder and
peanut butter for a sweet
treat or add a tablespoon
of honey or maple syrup to
the batter. Spice it up with
cinnamon or pumpkin pie
spice.
Interested in individual or team nutrition seminars?
Kaitlyn Summers, MS, RDN provides nutrition education opportunities for teams,
parents, or coaches. Learn more at www.WNYPerformanceNutrition.com
Kaitlyn Summers, MS, RDN is a private practice dietitian and sports nutritionist
behind WNY Performance Nutrition. Kaitlyn has a passion for educating youth
athletes and parents about proper sports nutrition. She provides individual
counseling and group seminars in WNY
www.wnyperformancenutrition.com
@KaitlynSportsRD