bodybuilding diet jamie eason

[music] hi, i'm jamie eason and today we're in thebodybuilding.com kitchen. we're gonna make my sugar-freepumpkin spice pancakes. we're gonna need two bowls, alarge bowl and a smaller bowl. and we'll use thelarge bowl first. we're gonna put all of our dryingredients in the large bowl. we're gonna start with oatflour, which is essentially just ground oatmeal.

you can get it in the healthfood section or you can grind your own. if you do your own, it's hardto get it so fine so you want to make sure that youuse a little bit extra. so this is a 1 cup and a 1/2. then we're gonna add alittle bit of sweetener to it. it's a pumpkin spice pancakeso it really shouldn't be overly sweet. you can add syrup and stuffat the end so this is just

2 tablespoons of splenda. then we've got our bakingpowder, which is about a tablespoon of baking powder. a little bit of salt, this isa 1/4 of a teaspoon of salt. and then our spices, we're gonnahave 2 tablespoons of cinnamon, let's see, a 1/4 of ateaspoon of allspice and a 1/4 of ateaspoon of nutmeg. so those are all ofour dry ingredients. you want to whiskthose together,

just until it'sall incorporated. okay, looks good. okay, then we're gonna tradeit out and i'm gonna use my medium-sized bowl herefor the wet ingredients. you're gonna needfour egg whites. make sure you don't getany egg shell in there. number two. oh, i got a little pieceof egg shell in there but it's easy to fish out.

i'll use this oneto fish it out. there we go. and number four. all right. and then after we've put inour egg whites, let me rinse my fingers off a little bit, we'regonna add a 1/2 cup of pumpkin, that's where the pumpkinspice pancakes come in. so--and you can use realpumpkin if you want to, which to me is a lot of work soi like to just buy the canned

pumpkin but make sure thatwhen you're buying the canned pumpkin that you're notgetting the pumpkin pie mix. that's loaded with sugar. this is just raw pumpkin,just basic raw pumpkin. so scoop it all into the bowland, again, we're gonna whisk that together with the eggs. make sure you mix it up reallywell 'cause it'll get a little bit lumpy and you don't reallywant to be able to see any of the clear part of the eggs.

okay, so that looks pretty good. and then our last wetingredient, i'm just gonna leave the whisk there, isgonna be almond breeze, which is actuallyjust almond milk. you can use any brand thatyou like but this one is a unsweetened version, which iswhat i like 'cause i don't want to add any extra sugar. now almond milk comes fromjust compressed almonds. it's got some healthy fatin it but it's definitely

really good for you. it adds a little bit of protein. there's 40 calories for a 1/2cup so we are gonna add a cup and a 1/2 and this littlescooper i'm using, measuring scoop, is 1/2 cup, soi'm gonna do 3 of these. now depending on the consistencyof pancakes that you like, you can just do a cup, you cando, you know, a little less, a little more; howeveryou want to do it. sometimes if you add a littleless, even once you've

incorporated the wet intothe dry, you can still add a little bit of liquid. there's really no rule there. whisk that together. and now we're gonna addour wet ingredients to our dry ingredients. so bring this bowlback, pour the wet in and scoop all thegood stuff out. okay, then we mix this together.

and i have preheatedmy griddle over here. you can use just afrying pan kind of pan. if you have agriddle it's great 'cause you can do alot more at once. and that's about right. all right, now i'm gonna spraymy griddle with a little bit of non-stick butter spray. okay, and i like to use my 1/4scooper to get the batter out because i find it makes all mypancakes more uniform and just

easier to kind ofcontrol where the batter goes. spread it out. and this should makeabout 10 pancakes. these are doing pretty good. trying to get them all downthere so i can flip them all about the same time. a lot of times they say watchfor the little bubbles to see when you're supposed to flip itbut for this you just kind of have to be patient.

usually a pancake takesanywhere from 3 to 5 minutes on each side. when we're done, we'regonna use our sugar-free syrup. there's lots ofbrands out there. you just want to make sure inyour ingredients that you're not using one that's, youknow, loaded with a ton of different additives. this one's made with sucralosewhich is just splenda again, but if you don't want to do anartificial sweetener like that,

you can do pureed like fruit,you can do--you can put peanut butter on some ofthem, which is pretty good,

bodybuilding diet jamie eason,or you can actuallyjust use whole fruit. that's it. so please come back next time and check out bodybuilding.comfor more recipes.