NEW -- The Anabolic Gourmet STORE

Friday, January 28, 2011

Pannukakku (Finnish Pancake)--Kicked up Anabolic Version

Difficulty:  EASY
Servings: 6
Nutrition Information
Calories:  314
Carbohydrates 27g; Protein 24g.
Fat:  Saturated 7g; Polyunsaturated 1g; Monosaturated 4g

Hyvää Heikinpäivä!

In honor of Heikinpäivä (Saint Henrik’s Day), I have chosen to upload a kicked up anabolic version of Panukakku (A custard-like Finnish pancake). Even Paavo Nurmi (the most famous Finnish athlete) would have approved this version! St. Henrik is the patron saint of Finland, and St. Henrik's Day (Heikinpäivä) is the day that marks the halfway point of the winter. At this time farmers checked to make sure that their stock of hay, grains and other commodities were only half gone as to sustain them for the rest of the winter.

On this day, as well as most other Finnish name days, there are some folk sayings associated with Heikinpäivä. Three that are still rather popular and they are: Karhu kaantaa kylkea (The bear rolls over to the other side, meaning winter is half over), Talven selka taittuu (Winter's back breaks), and Heikki heinaa jakaa (Heikki divides the hay). In our small town of Hancock, Michigan, with its close ties to our sister city, Porvoo, Finland; and with Finlandia University in the epicenter of the city; Heikinpäivä is celebrated with vim and vigor. A parade, dancing, an artisan market (Tori), Finnish crafts, a wife-carrying contest, and the ever popular “Polar Dive” into the icy waters of Portage Lake are annual traditions. Check out these images of some of last year's Heikinpäivä Celebration.

About this Recipe

This is about as close to a perfect balance of protein, carboyhdrates and fat as you can get in one meal--pretty close to the 40/40/20 ratio described on the General Nutrition Page.  We pair this up with an anti-oxidant packed sugar-free blueberry sauce (recipe follows).  Of all the fruits, Blueberries are the most antioxidant-rich of all.  Pannukakku with blueberry sauce makes a great breakfast, and works quite well as an anabolic dessert.  Leftovers will keep 4-5 days in the refrigerator--nuke it for 45 seconds to reheat.


  • 4 Large Eggs
  • 1/4 Cup Honey (Use organic or raw honey to get the most health benefit)
  • 1 teaspoon Salt
  • 2.5 Cups Skim Milk
  • 1/2 Cup Unbleached Flour
  • 3 Scoops Vanilla or Unflavored Whey Protein Powder
  • 1/2 teaspoon Pure Vanilla Extract
  • 4 Tablespoons (1/2 stick) Butter


  1. Preheat oven to 375 degrees F. Select a HEAVY oven-safe 12 inch frying pan (I like cast iron) and preheat it in the oven as well.
  2. When the oven and frying pan are preheated, place the butter into the hot frying pan. Gently rotate the frying pan to coat it evenly with the melted butter.
  3. Place all the remaining ingredients into a blender or mixing bowl.
  4. Pour all of the excess melted butter from the frying pan into the batter mixture and process or whisk until the dry and wet ingredients are fully incorprated--DO NOT OVER BLEND. You don't want this mixture to be foamy.
  5. Pour the batter into your prepared frying pan and bake for about 25 minutes. The pancake should be nice and puffy with raised edges that are golden brown. A knife inserted into the center of the pancake should come out clean. Meanwhile, make the blueberry sauce.
  6. Remove from oven and let stand 10 minutes before serving. Cut into 6 wedges. Note:  The pannukakku will fall in the middle as it rests--This is the way it is supposed to be.

Blueberry Sauce--The Finns call it Marja Vellia (Berry Soup)

  • 1 Cup Frozen (or fresh) Blueberries
  • 1/4 Cup Water
  • 2 to 3 packets of your favorite artificial sweetener (I prefer all-natural stevia)
  • 2 teaspoons Cornstarch + 1 Tablespoon water


  1. Combine blueberries, 1/4 cup water, and the artificial sweetener in a small saucepan and bring to a boil.
  2. Combine the cornstarch with 1 Tablespoon of cold water and whisk into the hot berry mixture until the sauce is slightly thickened.
Print this recipe

No comments:

Post a Comment