From: Healthy Starts Here!
Fall means weekend pancake season to me! Here is my go-to-it recipe for pancakes.
The New Pancake Method:
My Grade 8 home economics teacher, Mrs. Favaro would have failed me for sure if she had read the method in this recipe. Pancake batter is a form of the muffin method – dry ingredients in one bowl, wet ingredients in another, add wet to dry and mix. I always thought it was just one more bowl to wash, so when I make pancakes I just add the dry to the wet, using one bowl. In the world of home economics, I am a trouble maker or trend setter, depending on which side of the fence you’re sitting on.
You can serve these pancakes with pure maple syrup but if you want to serve them with the Blueberry Honey Sauce you need to make the sauce first. See recipe below.
1 ¼ cup (310 mL) skim milk or fortified organic soy beverage
1- omega-3 egg
1 tbsp (15 mL) canola oil
¾ cup (175 mL) whole-wheat flour
¼ cup (60 mL) large oat flakes
2 tbsp (30 mL) wheat germ
2 tbsp (30 mL) ground flaxseed
2 tbsp (30 mL) oat bran
2 tsp (10 mL) cinnamon
2 tsp (10 mL) baking powder
- Preheat oven to 200º F (95 ºC).
- In a medium bowl whisk together the milk or soy beverage, egg, and oil.
- Add the whole wheat flour, large oat flakes, wheat germ, flaxseed, oat bran, cinnamon, and baking powder. Beat in with the whisk. Let sit while the pan is heating, the batter will get a little thicker. Stir before you start frying them.
- Heat a large non stick frying pan over medium heat. Add a small amount of canola oil or spray to lightly coat the pan.
- Spoon in 2 tbsp (30 mL) of batter per pancake, swirl batter with the back of the spoon to make a 4-inch (10 cm) pancake and cook till bubbles form on the top of the batter and the underside is dark golden brown, flip and cook the other side until done. Keep warm in oven on an oven proof pan or plate until all pancakes are cooked.
- Serve with Blueberry Honey sauce or pure maple syrup.
Makes 16 – 4-inch (10 cm) pancakes One serving = 4 pancakes
One serving contains: 227 Calories, 7.8 g Total fat, 1 g Sat Fat, 0 g Trans Fat, 235 mg Sodium, 30 g Carbs, 5 g Fibre, 4.9 g Sugars, 10 g Protein
Diabetes Food Choice Values Per Serving: 1 ½ carbohydrates, 1 meat and alternative, 1 fat
When my son did the recipe testing for these pancakes, instead of making 16 pancakes he made 4 extra large ones. He’s a university student and he said it was quicker that way.
Blueberry Honey Sauce
This sauce tastes great over plain yogurt as well.
½ cup (125 mL) cup honey or sweetener of your choice – see below
1 ½ cups (375 mL) fresh or frozen blueberries, if fresh wash, remove any stems
2 tbsp (30 mL) orange juice, preferably fresh
1 tbsp (15 mL) orange zest
1 In a small saucepan, combine honey and blueberries bring to a boil.
2 Boil for 5 minutes. Remove from heat and add orange juice and orange zest.
3 Store in a glass jar in the fridge for up to 3 days or cool slightly and pour over pancakes.
Makes approximately 1 ¼ cups (310 mL) One serving = ¼ cup (60 mL)
One Serving Contains:133 Calories, 0.3 g Total fat, 0 g Sat Fat, 0 g Trans Fat, 2 mg Sodium, 35.3 g Carbs, 2 g Fibre, 32.6 g Sugars, 0 g Protein
Diabetes Food Choice Values Per Serving: 2 carbohydrates
Living with diabetes? Feel free to use Splenda instead of honey.