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How To Fuel Your Cycling Recovery | Emma’s Spinach Protein Pancakes

How To Fuel Your Cycling Recovery | Emma’s Spinach Protein Pancakes


(soft jazz music) – Welcome to Oat Cuisine with GCN. This is a recipe for
savory spinach pancakes made of surprise, surprise, oats. Let’s get crackin’. So savory spinach pancakes. What do we need? We need some oats, two
eggs, 50 grams of spinach, baking powder, some lowfat
milk, squeeze of lemon juice. And then to layer the pancakes
we’re gonna need mushrooms. We’re gonna need a lowfat cheese, which I’ll talk about in a moment. And then to garnish, we’re
gonna need some cherry tomatoes and maybe a little bit of
balsamic and some salad. Now obviously, I’ve got a
little cheeky headstart here by pre-chopping 250 grams of mushrooms, weighing out 50 grams of spinach, weighing out my 150 grams of
oats and my 300 mils of milk. So pretty much ready to go. First thing you wanna do, is
start cooking your mushrooms. While the mushrooms are cooking is a great time to make your batter. So, weigh out 50 grams of spinach, add in the juice of half a lemon, which is about one to two tablespoonful. 150 grams of oats. Trying not to lose them, oh no. Let me chuck the rest in, which is 300 mils of milk, two eggs, one teaspoon of salt, and three
teaspoons of baking powder. So voila, easy peasy. Just bung the lid on and
blend the hell out of it. If you don’t have a cool blender like this then use a handheld blender or
if you have no blender at all, just use oatmeal flour. Great, now we wanna
blend the pancake batter until it’s smooth so that
there are no lumps of oats. Before you start frying your
gloriously green pancakes, it’s a good idea to line up the things you are gonna stack the pancakes
with so you’re ready to go. So you need two plates, you need your mushrooms
which are now cooked, and you need your cheese. Now I’m gonna use Quark. It’s a low fat cream cheese. Low fat and high protein. You could also use soft
goat’s cheese or cream cheese. But just be aware that, depending on which cheese you use, there might be more fat in the recipe. Great, so we’ve got pan up to temperature. Got one calorie cooking spray. I’m gonna cook each pancake is gonna be about two tablespoons. Two generous tablespoons, I would say, of the pancake batter. Cook it for about two to three
minutes on the first side. And about one minute on the second side. Cooking time of course will depend a bit on the temperature of your
hob and your frying pan, and everything else, but roughly look for when
it turns a little bit golden and it’s firm enough to flip over. They must be golden on both sides. Now, bear in mind that these pancakes are nice thick pancakes, they’re not skinny crepes, so don’t expect them
to spread out too much, and, in fact, don’t let
them spread out too much. They’re also a quite
glorious shade of green. Now we’re gonna stack these
pancakes up on two plates, so while each pancake is cooking, you wanna put the layers in between. So, on each pancake, gonna put about a teaspoonful
of your soft cheese, doesn’t have to be too neat because no one’s gonna see this bit, and a few cooked mushrooms. (soft jazz music) Number three. As the pancake stack gets higher, you need to be a little bit more careful so it doesn’t topple over. Number four. And my last one. Okie dokie. Whoa, last one. So with two generous tablespoons of batter for each pancake, you should end up with four or
five pancakes on each plate, or in this case, five and
four, but it’s alright. We’ll argue about who gets
the bigger portion later. Top off your pancake stack
with bit more cheese, spread it around, and the last of the mushrooms. Brilliant. So we’ve got our pancake stack, we’re gonna top it off with the very last bit of the cheese, yum, and then garnish time,
to make it look pretty. Little bit of rocket, or maybe some spinach if
you’ve got any left over, maybe a few sprigs on top. Did I mention that I love rocket? It is so delicious, mmmm. And a few cherry tomatoes, because cherry tomatoes
are also delicious, and also they look great
against the green and white of the pancakes and cheese. I would garnish this with
maybe a bit more salt, if you like a little salt, black pepper, chili flakes,
and a drizzle of balsamic. You could use balsamic glaze
if you like things sweet. Okie doke, here goes. This is gonna be one of the weirdest ways I have ever eaten porridge. (soft jazz music) Mmmmm. Mmmmm, mmmm, mmmm. Mmmmm mmm mmm mmm mmmm. That was a win. You can make almost
infinite variations on this. You could use, for example,
tomatoes, slow-cooked tomatoes, mozzarella, cottage cheese. Basically, you can put
any flavors you like with these spinach pancakes. I think they’re pretty tasty. If you like the recipe,
give it a thumbs up. If you’d like to check
out some other recipes in this Oat Cuisine series, you could also check
out the sweeter version which is these lemon
and blueberry pancakes. Mmmm, I love rocket. Oh, (beep). It’s a good thing I’m
wearing this apron, eh? You can get this apron, by the way, in the GCN shop.

100 comments on “How To Fuel Your Cycling Recovery | Emma’s Spinach Protein Pancakes

  1. Could you use those foam bike grips for chain protectors when you go riding what do you think have a look at this for your bike. ?

  2. @gcn would you also make some nice videos for us glutenfree riders? My wife has an gluten intolerance and would also like some options

  3. Ok now that looks good I was inspired by one of for other oat pancake recipes to make oat tortillas and they didn't turn out could you please do a video on how to cook oat tortillas thank you

  4. At first I didn’t like Emma when she became a GCN presenter, but now I’ve realised she’s just a legend. Keep doing these healthy recipes, they’re great!

  5. Emma, my wife and I have made all your meals to date and they are great!!! Time permitting we only ride 200 to 250 miles per week and your recipes are now part of our training. We will try this as soon as we can. Thank you so much!

  6. If it was with true forest mushrom, some boletus maybe would be nice, then I would eat, if someone cooked it to me.. I think I would like birch bolete ^_^

  7. Soooooo, Bora, apart from sponsoring Peter Sagan & Co, also sponsors Emma Pooley??

    rush to install a Bora kitchenware

  8. But…but why? There’s spinach, and then there’s pancakes. If I’m going to eat spinach, I’ll put it in a salad or smoothie. But pancakes? I can’t even imagine spinach-less savory pancakes!

  9. Another recipe full of cholesterol, saturated fats, animal hormones, blood, feaces, antibiotics and vaccines… drop the animal products. Stop promoting them, they are sources of incredible UNNECESSARY violence.

  10. Will try both with spinach and (#gcnhack 🙂 ) zucchini.
    Low fat for faster recovery with a bit of extra salt in cheese, not to mention sweat-driven loss of calcium: yes, that's a right recovery meal.

  11. Love the cooking vids but as an enthusiastic home cook the one cal spray and low fat cheese makes me sad. I would rather see real cheese and oils and some discussion of portion control instead.

  12. Did Dr. Jeukendrup proof-read this recipe? All variety of ingridients looks suspicious from poinf of view of absorbtion, eg. spinach acidy blocks calcium.

  13. Oh yum. Love savory pancakes! I'll have to pass on the salad and tomatoes as they are off limits for my IBS. I think I'll start making all my pancakes with oats. The lemon ones were fabulous. All these oat recipes are wonderful. Also keep me full more than half the day. Thanks !!😘

  14. I like good old fashion pancakes with butter and syrup topped off with some strawberries and a big glass of chocolate milk on the side.

  15. Loved the blueberry pancakes. Made some this morning and ate them whilst watching the world cup. Admittedly I fried them with more fat though……

  16. Eating my banoffee overnight oats before a ride while watching how to cook protein oat pancakes for the post ride! xD

  17. #torqueback #askgcnanything have you seen this video of a man being pushed off his bike by a man in a car? https://youtu.be/lejYWsW82Wo

  18. Oh dear. I started training as a chef in my uncle's Greek restaurant in the 1960s. Off and on I've kept working part time in restaurants and still work for a caterer (traiteur) here in France.
    I followed this recipe to the letter.
    The result was truly vile.
    Love Emma to bits but stick to the bike.
    And that soundtrack. My present partner says it reminds her of the music to a short film she starred in a few years ago involving a lonely housewife, a plumber with a big plunger and a farmyard animal.
    GCN, you're 'avin' a larf……… innit?

  19. Oat-cuisine… I only got that the 2nd time round. Very clever.

    I think I shall substitute the mushrooms for some lovely crispy bacon or pancetta though, because damnit, after 100 miles, I've earned my bacon!

  20. Well done just made them, very good, just a suggestion have a download recipe card? But really good work nice to see something different, keep them coming

  21. To get milk from cows we perpetually artificially impregnate them and steal their babies (and usually kill them). While mourning for their lost young (they have necessarily strong maternal bonds like most mammals) we hook them up to machines that take the milk that should have been her baby's. She is then re-impregnated to start the miserable cycle all over again until she becomes 'spent' and is sent to slaughter for meat. Every time we buy milk we support this horror

  22. As a former barista and cook I would love to see more content about cooking, nutrition, and cycling/food related videos more often!

  23. tip always crack eggs in separate container which can be inspected for shells…and if none are found pour eggs from that separate container

  24. Looks nasty and a too much hassle. 2 scoops of protein powder and some simple carbs is all you need for a recovery meal.

  25. This recipe (probably the baking powder) caused my nutribullet to explode, spewing green gunk both all over me and my entire kitchen. Thanks Emma for the great content, but from now on I think I'll stick exclusively to your cycling related advice!

  26. Don't judge when to flip your pancake by time — judge it by appearance. When you start to see lots of big bubbles on the top, it's time to flip.

  27. Just made this with some modifications. I've used raspberries and strawberries instead of the spinach so my pancakes were brown outside and pink inside. Between the pancake layers I've put mascarpone bananas and more strawberries so it became some kind of a sweet cake but without any added sugar so I hope it's still healthy. If isn't I don't really care because it's tasty for sure. 😀

  28. Word of warning to vegans – DO NOT replace the milk with coconut milk. Unless you know something I don't. They worked in terms of coming out looking OK, but to eat were VILE, and there is no way these pancakes would have been so bad as recommended by GCN. I couldn't get the taste out of my mouth for days.

  29. made them last week. ran really short on mushrooms. Could've used at least 350grams. Apart from that they were really good. gonna make them again.

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