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Sea Salt Caramel Apple Peanut Flour Protein Pancakes and Ankle Sprains

Start your morning with an easy 7 ingredient pancake recipe! Filled with good fiber, a little bit of protein and fat to help give you a well-rounded breakfast and lots of pancakes to eat! This is built off of my simple, clean 4 ingredient peanut butter pancake mix recipe. Keep reading for the very delicious recipe and some tips on ankle sprains.

Look at all the pancakes!

Look at all the pancakes!

Remember how I told you to stay tuned for some awesome pancake recipes to come last week? Well, here is one of those recipes! This one uses the basic clean peanut butter pancake recipe mix that requires no eggs, nor milk to make. Now that you have mastered that, it is time to get creative with the add in’s! Even better, I’ve managed to post this recipe today so you can have pancake day for either of your weekend days! (Or, make ahead and eat it for a weekday breakfast! These are great hot, or cold). Follow the pictures below to see the pancakes being made from start to finish and in between some tidbits about ankle sprains.

Ingredient line up

Ingredient line up

If you have been following along with me, you know that I have been dealing with an ankle injury and you also know that because of the craziness of the ICU, I haven’t been able to take care of it properly. Therefore, I have resorted to pretending that it doesn’t hurt and that there is not a nice bruise on the side of my foot. On the plus side, my ankle bone is more visible than it was when this first happened and the bruise has improved. Yay!

I like to use medicine droppers for this purpose

Try a medicine dropper when using extracts/flavors

“Rolling your ankle” is such a common injury that I would be surprised if you have never done it before. **Super impressed if you haven’t**. Due to this, I want to give you some basic information and tips on how to take care of your now injured foot. An easy way to remember what to do is with the mnemonic RICE.

Get excited! Ingredients are all in!

Get excited! Ingredients are all in!

R=Rest

It is important to rest your injured foot. Staying off of it will help it heal quicker. You have already done damage, try not to make it worse by continuing to use it. What people often do not realize is that sure, you may be able to walk on it, but the surrounding muscles, joints, etc are picking up the slack. Hence, these surrounding parts will be working harder to compensate for the injured muscles/tendons/ligaments that have the damage. Overcompensating can then lead to tightness, misalignment and/or injury to these surrounding structures.

Trying to give you a look at the consistency

Trying to give you a look at the consistency

I= ICE

When using ice, remember not to lay your bag directly on the skin. Use a towel, or some sort of barrier. Ice is working as a vasoconstrictor. Think of vasoconstrictors as making your blood vessels tighter. During injuries, your body sends a whole bunch of factors to help repair that damage. Your blood vessels become more permeable in that area which leads to the swelling that is often associated. Generally, try not to go for longer than 20 minutes at at time, though, when using your ice pack.

And we are a go

And we are a go

C= Compression

Use something like an ACE bandage to wrap the foot. This helps to stabilize the foot. It also helps with swelling. Don’t wrap the bandage too tight though, you don’t want to cut off your circulation! (Something I have seen people do before)

Ooohh look how golden

Ooohh look how golden

E=Elevation

The key for elevation is keeping it above the level of your heart. Think about using a pillow or two under your foot at night.

These are some basic measures you can take when you have an injury. However, it is a good idea to see your doctor particularly if you cannot bear weight, it looks deformed, you have a lot of tenderness right over the ankle bone, it “gives out” when you try to use it, and/or you loose feeling. These are some (not an exhaustive list) of the reasons it would be a good idea to get the injury assessed sooner rather than later. If you are uncertain how severe the injury is, do not know how to wrap the ankle, etc then those are some other reasons to go get it checked out!

Are you the one person that has never “rolled” their ankle?

I’d love to hear your stories about your ankle sprains. One time, I had to get crutches and it was in the middle of an icy winter. Not only could I only wear a sandal, but it was so difficult to use the crutches on the ice on the sidewalks that I often had to step on my injured foot to stabilize myself. THEN realized how bad of an idea it was to do that because oh man PAINFUL. Needless to say, crutches and ice don’t work out too well. :/

Sea Salt Caramel Apple Peanut Flour Protein Pancakes
Yum
Print Recipe
Nice tasty little dense pancakes to start your morning off right.
Servings Prep Time
1 3 minutes
Cook Time
20 minutes
Servings Prep Time
1 3 minutes
Cook Time
20 minutes
Sea Salt Caramel Apple Peanut Flour Protein Pancakes
Yum
Print Recipe
Nice tasty little dense pancakes to start your morning off right.
Servings Prep Time
1 3 minutes
Cook Time
20 minutes
Servings Prep Time
1 3 minutes
Cook Time
20 minutes
Instructions
  1. 1. Blend oatmeal in a food processor, or coffee grinder (I use a coffee grinder) until it becomes flour consistency
  2. 2. Cut up the apple into small pieces
  3. 3. Add all ingredients to mixing bowl (I use measuring cup with a spout) and add water until it thins out (about a slow pour if you want to pour)
  4. 4. Grease pan or griddle and turn on to let heat up
  5. 5. Once pan sizzles when a bit of water is thrown on it, use a spoon or pour out each pancake to desired size
  6. 6. Cook until you see bubbles and the pancake color deepen and then flip
  7. 7. Continue to pour, cook and flip until the batter runs out.
  8. 8. Top with any desired toppings and enjoy!
Recipe Notes
  1. Substitute the caramel syrup for whatever you like to use. Cleaner is better if possible!
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{ 4 comments… add one }
  • Rino April 10, 2016, 9:25 PM

    If you don’t have peanut flour what do you recommend as a subsitute? Ground up peanuts? Peanut butter?

    • andadashofcinnamon April 13, 2016, 8:01 PM

      If you are looking for a peanut butter taste, I think it would be better swapping out the peanut flour for another type of flour (more ground oats, almond flour perhaps) and then adding in peanut butter. At least 1/2-1T of peanut butter. Or, swap it out for a type of flour and top the pancakes with melty peanut butter.

  • Jess April 8, 2016, 4:57 PM

    Love the idea of using the medicine dropper! Thanks for the great recipe 🙂

    • andadashofcinnamon April 8, 2016, 5:59 PM

      I love using it. I used to try to pour it out of the container nice and slow into whatever I was making (since I’m not much of a measurer…) and it would just gush. Always too much. I originally wanted a pipette, because I loved pipetting things in chemistry lab haha but a medicine dropper was easier to get. I would highly recommend it!

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