Consuming protein is essential because it provides the body with the amino acids needed to repair tissues, synthesize enzymes and hormones, strengthen the immune system, and maintain optimal metabolic function. Adequate protein intake also helps preserve muscle mass—which tends to decline with age—supports brain health by promoting neurotransmitter production, and increases satiety, which can help regulate appetite and support weight management.
But remember, it's not just about eating protein—it's about the quality of the protein you choose. The best protein will always come from animal sources, especially when the animals have been raised properly: pasture-raised and organic eggs, chickens that are fed and cared for naturally, and beef from cows that have eaten grass and lived as nature intended.
Then we have plant-based proteins, like tarwi (also known as chocho), sacha inchi, quinoa, amaranth (kiwicha), cañihua, lentils, black beans, and chickpeas.
Consuming high-quality protein in the right amounts is key to optimizing overall health and preventing chronic disease.
If you're looking for a delicious and nourishing way to start your morning, this high-protein pancake recipe is just what you need. It combines ancestral and functional ingredients like tarwi—an Andean legume rich in protein—and bone broth powder, which offers unique nutritional and medicinal benefits.
The Nutritional Power of Tarwi
Tarwi, also known as chocho, is an Andean legume with a long history in the region. It originated in the Andes, with evidence of its cultivation dating back to pre-Incan cultures such as Nazca and Tiahuanaco. The Incas used it extensively, considering it a key food in their diet and agricultural systems.
This superfood contains over 50% protein, 24% carbohydrates, 13% dietary fiber, and around 22% healthy fats, including omegas 9, 6, and 3. It also offers about 7.5% of important minerals such as iron, calcium, magnesium, potassium, and zinc, as well as vitamin B12. Tarwi stands out not only for its high protein content but also for its remarkable calcium levels.
Beyond its nutritional profile, tarwi has antioxidant and anti-inflammatory properties that can help strengthen the immune system and reduce oxidative stress.
Bone Broth Powder: A Functional and Medicinal Ingredient
Bone broth powder is made from the bones of 100% grass-fed and grass-finished cows, meaning these animals have lived in natural conditions and have been exclusively pasture-fed their entire lives. The bones are slowly simmered to extract collagen, minerals, and essential amino acids.
Its benefits include:
- Boosting metabolism
- Supporting gut health and improving digestion
- Helping lower the risk of heart disease
- Easing arthritis and strengthening joints
- Reducing cellulite
- Promoting healthier hair and nails
- Strengthening the immune system by supplying essential nutrients that support cellular function
- Improving skin health
Incorporating bone broth powder into your breakfast—whether in this pancake recipe or even in your coffee—helps you start the day with an extra dose of nutrients and energy.
