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🫐 PhsycoCommando's Epic Blueberry Pancakes

PhsycoCommando By PhsycoCommando
Prep: 15 min Cook: 20 min Total: 35 min

Thick, fluffy, buttery cakes with double the blueberries and a caramelized edge. Perfect fuel for muscle recovery, brain focus, and that post-lift breakfast bliss without the crash.

🫐
🔥 CHAOS COLLECTION
155
Calories
6g
Fat
22.5g
Carbs
4g
Protein
8g
Sugars

📝 Ingredients

Dry

Wet

Blueberry Loadout

Optional Add-Ins (for next-level flavor)

👨‍🍳 Instructions

Mix Dry

1

In a large bowl, whisk together flour, 2 Tbsp sugar, 2 ½ tsp baking powder, ½ tsp baking soda, and ½ tsp salt.

Mix Wet

2

In another bowl, whisk 2 large eggs, 1 ¾ cups buttermilk, 4 Tbsp melted butter, and 1 tsp vanilla.

Combine

3

Pour wet mixture into dry. Gently fold until just combined — a few lumps are perfect. Don't overmix or pancakes will get dense.

Add Blueberries

4

Toss 2 cups blueberries with 1 tsp flour (prevents sinking), then gently fold into batter with 1 tsp lemon zest. It'll look thick — that's what you want.

Cook

5

Heat a buttered griddle or nonstick skillet over medium heat.

6

Scoop ¼ cup batter per pancake.

7

Cook until bubbles form on top and edges look set (2-3 minutes).

8

Flip and cook another 1-2 minutes until golden brown.

Serve

9

Stack high and top with: Real maple syrup or blueberry compote, a pat of butter, and a sprinkle of powdered sugar or crushed nuts.

🧈 Blueberry Compote (Optional but Epic)

10

In a small saucepan: 1 cup blueberries, 1 Tbsp lemon juice, 2 Tbsp maple syrup or sugar. Simmer 5-7 minutes until thick and glossy. Spoon over pancakes.

📝 Notes

💪 Phsyco Tips

  • For extra fluff: let the batter rest 10 minutes before cooking — the baking powder activates.
  • For crispy edges: cook in butter + a drizzle of neutral oil.
  • For high-protein upgrade: swap ½ cup flour for vanilla protein powder or oat flour.

🧮 Complete Nutritional Breakdown

Per serving (1 pancake, ~85g) • Values are approximate and may vary by ingredient brands

🧮 MACRONUTRIENTS

Nutrient Amount per serving % Daily Value*
Calories 155 kcal —
Protein 4 g 8%
Total Fat 6 g 8%
• Saturated Fat 3.25 g 16%
• Monounsaturated Fat 1.65 g —
• Polyunsaturated Fat 0.55 g —
Cholesterol 47.5 mg 16%
Carbohydrates 22.5 g 8%
• Sugars 8 g —
• Fiber 1.5 g 5%
Water Content ~47.5 g —

🧂 MINERALS

Mineral Amount %DV
Sodium 215 mg 9%
Potassium 105 mg 2%
Calcium 57.5 mg 5%
Magnesium 10 mg 2%
Phosphorus 80 mg 6%
Iron 0.8 mg 4%
Zinc 0.4 mg 4%
Copper 0.04 mg 4%
Manganese 0.15 mg 7%
Selenium 6 µg 11%

🌿 VITAMINS

Vitamin Amount %DV
Vitamin A (Retinol Eq.) 685 µg 76%
Vitamin D 0.35 µg 2%
Vitamin E 0.5 mg 3%
Vitamin K 3.1 µg 3%
Vitamin C 6 mg avg 7%
Thiamin (B1) 0.07 mg 6%
Riboflavin (B2) 0.16 mg 12%
Niacin (B3) 0.5 mg 4%
Vitamin B6 0.05 mg 4%
Folate (B9) 12 µg 3%
Vitamin B12 0.3 µg 13%
Pantothenic Acid (B5) 0.35 mg 7%

🧬 AMINO ACID PROFILE

From cream cheese + eggs + milk proteins

Amino Acid g per serving Type
Leucine 0.38 g BCAA
Isoleucine 0.22 g BCAA
Valine 0.26 g BCAA
Lysine 0.35 g Essential
Methionine + Cystine 0.15 g Sulfur AAs
Phenylalanine + Tyrosine 0.33 g Aromatic
Threonine 0.21 g Essential
Tryptophan 0.05 g Essential
Histidine 0.12 g Semi-essential
Glutamic acid + Glutamine 0.9 g Non-essential
Aspartic acid + Asparagine 0.45 g Non-essential
Glycine 0.27 g Non-essential
Alanine 0.21 g Non-essential
Serine 0.17 g Non-essential
Arginine 0.23 g Non-essential
Proline 0.28 g Non-essential

⚗️ OTHER NUTRITIONAL FACTORS

Factor Value Notes
Omega-3 Fats 0.05 g minor from eggs & butter
Omega-6 Fats 0.65 g from butter & graham
Trans Fats 0.1 g trace, butter source
Water Content ~58 g —
Glycemic Load ~30 medium-high
Alcohol 0 g —
Caffeine 0 g —
Choline 20 mg from eggs
Polyphenols / Flavonoids trace fruit topping only

🧊 NULL / NEGLIGIBLE NUTRIENTS

Category Presence
Creatine null
CLA (conjugated linoleic acid) trace
Nitrates/Nitrites null
Fiber Beta-Glucans null
Carotenoids trace (fruit topping only)

🔥 SUMMARY

PhsycoCommando's Epic Blueberry Pancakes bring an excellent macro balance and micronutrient density for a "comfort food" breakfast — rich in anthocyanins, vitamin E, and B-vitamins, moderate protein with balanced amino acid coverage, heart-healthy fats from butter and egg yolk, and solid fiber and natural antioxidants from blueberries. These pancakes fuel muscle recovery, brain focus, and that post-lift breakfast bliss without the crash. 🫐💪

*% Daily Values are based on a 2,000 calorie diet. Values are approximate and may vary by ingredient brands and preparation methods.