Vegetarian Triathlete’s Eat Pineapple Upside-Down Pancakes

The following guest blog post is by client Louis Tafuto. Lou is an accomplished athlete, and will be representing the USA in the 2011 ITU World Championship at the Sprint distance in Bejing, China. Lou is a great example of how an athlete can perform at a very high level as a vegetarian. We asked him to send us a few of his favorite recipes. This is the first of a series. Be sure to check back soon for more delicious vegetarian dishes from Lou.


Hello my name is Louis Tafuto, I’ve been a vegetarian athlete my entire life. I feel that being a vegetarian has helped me not only in my career as an athlete, but in my life in general. I’ve found that combining certain foods can produce incredible recovery benefits after a workout, as well as giving lasting energy before a workout. I’m not a nutritionist, I just love to eat. I’d like to share with you the recipe for my favorite breakfast. This recipes come from Kashi, and it is out of this world! I hope you all enjoy it!

Breakfast: Pineapple Upside-Down Pancakes

Lou's Pineapple Upside-Down Pancakes

Lou's Pineapple Pancakes

These are an amazing, super easy way to start the day, I use Kashi Go-Lean Crunch to add protein and fiber, but you can use pretty much any similar breakfast cereal. This recipe makes 24 mini pancakes. Here’s what you need:

  • 2 cups Kashi® GOLEAN Crunch!® cereal, crushed slightly
  • 1 cup whole wheat flour
  • ½ cup quick-cooking oats
  • 1 teaspoon baking soda
  • ½ teaspoon nutmeg (optional)
  • 1½ cups water
  • 2 Tablespoons pure maple syrup
  • 2 Tablespoons expeller-pressed canola oil
  • ¼ cup organic pineapple juice (use juice saved from crushed pineapple below)
  • 2 large free-range eggs (or egg substitute)
  • 1 – 8 oz. can crushed organic pineapple (no sugar added), drained (save juice for above)


  1. In a large mixing bowl, add the first 5, dry ingredients together. In a separate mixing bowl, whisk together the next 5 ingredients. Set crushed pineapple aside.
  2. Fold the wet mixture into the dry mixture until combined. Refrigerate batter for at least one hour so the ingredients combine completely and batter thickens (you can also refrigerate the batter overnight).
  3. Coat griddle or large skillet with non-stick spray and heat pan over medium heat.
  4. Scoop about ¼ cup of pancake batter onto heated pan, leaving enough room between pancakes to allow them to spread. Drop a heaping tablespoon of crushed pineapple in the middle of each pancake and cook for about 45 seconds, or until tops of pancakes bubble and edges begin to firm up.
  5. Carefully turn the pancakes over and continue to cook for an additional minute or until golden brown.
  6. Serve with pineapple side up, topping each pancake with a dollop of yogurt, fruit slices and a drizzle of maple syrup.

And that’s it! I hope you find this recipe both easy to make and tasty to eat. Tomorrow, I will share with you my favorite vegetarian lunch, lentil & almond burgers!