Tosca Reno


Friday, April 27, 2012

Pamela's Pancake Recipe

Just in time for the weekend, Eat-Clean Diet Vegetarian Cookbook guest blogger, Pamela Hernandez, reminds us to be gentle on ourselves as we make changes towards a healthy, Eat-Clean lifestyle. She also shares a delicious Vanilla Coconut Protein Pancakes recipe below. Delicious!
Fit & fabulous, Pamela!

I am a vegetarian.
I Eat Clean.
I am a personal trainer.
I am not perfect.

My whole fitness journey, now in its 14th year, has been a work in progress. First, learning how to manage portions and find balance in my early meat-free but carb-heavy diet. Then learning being fit doesn’t mean spending hours in the gym; it’s quality not quantity that matters in workouts. More recently I discovered Eating Clean and how to do it without chicken or salmon and fewer frozen-veggie burgers.

It’s this concept of progress, not perfection, and slow transformation that I teach to my clients. They want to change every aspect of their diet and fitness overnight. They want to know what I eat or what I do when I work out. I am never afraid to share my workouts or food log, but I always tell them it took me years to get where I am today. In fact, my goal is to help prevent them from making many of the mistakes that I did by giving them the tools that I didn’t have when I started, like The Eat-Clean Diet books and Clean Eating magazine.

I reassure them, telling them it may seem slow but in 6 months or a year they will look back and be amazed at how far they have come, one small change at a time.  I also counsel them that it will never be perfect but each choice is an opportunity to be a better.

That’s why I live and teach a clean eating, plant based and fit lifestyle. I’m not perfect, but each day I want to be better.

I believe I can be better.

I believe you can be better too.

Pamela’s Vanilla Coconut Protein Pancakes

Eating clean on the go is a challenge for anyone but in can be especially challenging as a vegetarian. These pancakes are a great Sunday breakfast with leftovers to spare for the week. I make a “sandwich” by putting natural peanut butter on them.

1 cup vanilla almond milk
¾ cup oats
½ cup whole wheat flour
6 oz Fat Free plain Greek yogurt
2 egg whites
1 tsp vanilla extract
1 tbsp coconut oil
2 tsp baking powder
1 scoop vanilla whey protein powder
Olive oil cooking spray

1. In a medium bowl add oats to soy milk and let sit 5 minutes.
2. In a separate bowl whisk Greek yogurt, egg whites, vanilla extract and coconut oil until smooth.
3. Add yogurt mixture, whole wheat flour, baking powder, and whey protein powder to the oat mixture. Mix thoroughly.
4. Spray a well-heated griddle lightly with olive-oil cooking spray. Pour batter onto griddle and cook for 3-4 minutes on each side or until they are lightly browned.

Makes 8 pancakes.


  1. Pamela I loved your story and your positive message.wonderful!!

  2. Yum! I am going to make this weekend.

  3. I also loved your message - a work in progress is what I usually call myself. Will try your recipe very soon. I am a clean eater and have been trying recently to really adhere to the principles Tosca lies out in her books. I haven't ventured into protein powders (yet) - they seem manufactured to me, and I'm dairy-free so the whey products wouldn't work, though I know soy protein is available. I'll read some labels this weekend.

    1. Soy protein will work for the recipe. :) I don't eat a lot of dairy either, whey is one of my last hold outs. You can use soy yogurt in place of the Greek. I like Wildwood plain.

  4. THANKYOU. Having a slow progress (need to shed about 80-90lbs), reading your story has reaffirmed to me thats it's really OK to be a work in progress and that it's not a race. One step how ever small is one step further away from where I've started. I just need to keep telling myself that and truly believe it. Thankyou, I'm going to print this off and read it every time I feel I'm not getting anywhere. xx

    1. You just made my day, thank you! It is true, one step at a time you will get there! Enjoy the journey. :)


    *Agamenon Troyan

    Tudo estava quieto
    Nada se movia
    Ruas desertas
    Nenhum sinal de vida

    O rio estava seco
    O céu, abstrato
    A terra abandonada
    No tempo e no espaço

    Do pacífico veio um tufão
    Rápido e silencioso
    Tão mortal quanto um tubarão

    O cogumelo surge...
    É início do fim.
    Atômico, alarmante e gigante
    O holocausto de Caim.

    Com uma espada flamejante
    Veio o anjo da morte
    A ceifar fantasmas
    Dessa aldeia amaldiçoada
    Para todo o sempre penar...

    *parte integrante do meu livro (O Anjo e a Tempestade), de Agamenon Troyan

  6. Thank you so much for this...i needed to be encouraged that it is a slow process. One of my biggest problems with clean eating is getting over the mental block. I know that I should eat healthy, but deep inside I still enjoy the foods that are unhealthy for my body. I keep having to remind myself that I feel better inside and out when I choose clean foods. Maybe in 14 years I will still be learning things too, but thankful for where I've come from. Here's to clean eating!

    1. Here's to clean eating! We all enjoy a little treat now and again. Me, I love cheesecake on my birthday. And that's okay. Or I've found healthy subs that I love just as much. It's so funny how I now crave my evening oatmeal with almonds, cinnamon and pumpkin. Or the amazing Cocoa Muffins from Oxygen Magazine with peanut butter. It takes time but it will happen to you too!

  7. Pamela, I thought your philosophy and urging people patience was just as delicious as the pancake recipe itself. Can't wait to try a dose of both this weekend! :)

  8. Hope you enjoy them Shira, thanks!

  9. I'm always looking for great sources of protein--and who doesn't love pancakes? Thanks!

    1. Thanks Mary, they are a favorite in my house. :)

  10. You're welcome! I love the energy I get from eating clean. When I don't, I feel it. It's often one of the first things my clients notice too.

  11. My family is very new to clean eating. Today we had a very lazy Saturday, and today was the first day since we started eating clean that we haven't fallen into our same old pattern of eating junk food and takeout when we are too lazy to make something for supper. Thidawn try and recipe was the perfect way to finish off our day. There is nothing better than some pancakes and I felt so good feeding my family these amazing clean eating pancakes! They were so tasty. This is definitely my new pancake recipe! Thank you for sharing!

    1. "Thidawn try and recipe..." was supposed to say "this message and recipe"...


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