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January 8, 2018

Pancakes – Six Recipes using Whole Grain Flours

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Here are some tips and recipes to help you make perfect whole grain pancakes.

Pancake Primer

  • Measure all of the dry ingredients using a dry measuring cup
  • Measure liquid ingredients using a glass or wet measuring cup
  • No buttermilk? Make your own – use the same amount of milk in the recipe and add 1 Tbsp (15 mL) vinegar
  • Don’t over stir pancake batter, it should be slightly lumpy.
  • Preheat oven to ensure all of the pancakes will be hot to serve all at once – saves you standing over the stove cooking while everyone else is chowing down at the table having fun without you.
  • We like to use non-stick pans which are best heated over medium heat
  • If you are using an electric griddle heat to 375 °F (190°C)
  • To avoid adding extra fat calories use a pastry brush to lightly coat the pan with oil
  • Flip only once, after the top side has bubbles showing.
  • Use maple syrup sparingly – yes its Canadian, yes it tastes delicious and yes, it’s contains sugar.
  • For an extra special treat, warm the syrup before serving.
  • Leftover pancakes can be wrapped and frozen for a quick weekday breakfast. Stack between a sheet of waxed paper or parchment paper and freeze in either a resealable freezer bag or a container. Frozen pancakes can be quickly reheated in toaster oven, or in microwave.

Now you’ve got the professional home economists tips under your belt on to the recipes:

I appeared on Breakfast TV Toronto in support of a fundraiser for POGO – The Pediatric Oncology Group of Ontario. When a child gets diagnosed with cancer this group helps the family navigate through the treatment process and beyond. They provide not only emotional and physical support but financial support as well.

Their fundraiser pjs and pancakes is a way for you to help.

Here’s the link to the BT segment.

Sunday Morning Pancakes with Blueberry Honey Sauce From Healthy Starts Here (Whitecap 2011)

Recipe by: Mairlyn Smith PHEc

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

  1. Preheat oven to 200º F (95 ºC).
  2. In a medium bowl whisk together the milk or soy beverage, egg, and oil.
  3. 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.
  4. Heat a large non-stick frying pan over medium heat. Add a small amount of canola oil or spray to lightly coat the pan.
  5. 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.
  6. 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

Carbohydrate Choices – 2

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

  • In a small saucepan, combine honey and blueberries bring to a boil.
  • Boil for 5 minutes. Remove from heat and add orange juice and orange zest.
  • 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

Carbohydrate Choices: 2

Living with diabetes? Feel free to use Splenda instead of honey.

 

Cornmeal Pancakes

From Homegrown (Whitecap 2015)

Recipe created by Michele McAdoo, PHEc Mairlyn Smith, PHEc

 Makes – 18 – 4-inch (10 cm) pancakes

 

2 cups (500 mL) skim milk

¼ cup (60 mL) dark brown sugar, packed
2 omega-3 eggs
3 Tbsp (45 mL) canola oil

1 ½ cups (375 mL) whole wheat flour

1 ½ cup (375 mL) whole grain medium grind cornmeal – see sidebar

1 Tbsp (15 mL) natural wheat germ

3 Tbsp (45 mL) baking powder

  1. In a large bowl whisk together: milk, brown sugar, eggs, and oil.
  2. Stir in: flour, cornmeal, wheat germ and baking powder, until well combined.
  3. Heat a large non-stick skillet or griddle over medium heat – 375 °F (190°C). Use a pastry brush to lightly coat with oil.
  4. Stir batter once more to ensure the cornmeal hasn’t sunk to the bottom of the bowl.
  5. Pour ¼ cup (60 mL) of the batter into the hot pan to form a 4-inch (10 cm) pancake. You will probably fit 3 pancakes per pan.
  6. Pancakes will be ready to flip when the underside is golden brown and there are bubbles on the top side of the pancake. Pancakes should only be flipped once.
  7. Flip and cook the pancakes for additional 2-3 minutes or until underside is golden and the center springs back when pressed. If desired keep all of the pancakes in a warm oven 200°F (95°C) until all of the batter is cooked. Pancakes should only be flipped once.
  8. Serve with a drizzle of Blackberry Syrup on page xx.

One serving = 3 pancakes

Per serving: 363 calories, 11 g total fat, 1.4 g sat. fat, 0.2 g trans fat, 487 mg sodium, 57 g carbohydrates, 5 g fibre, 10 g sugar, 10 g protein

Carbohydrate Choices: 3.5

Professional Home Economist Tip:

Not all cornmeal is whole grain cornmeal. Look for Whole Grain on the package and choose medium grind for this recipe, you can find it in the health food section in larger grocery stores.

 

Buckwheat Buttermilk Pancakes

From Homegrown (Whitecap 2015)

Recipe created by Michele McAdoo, PHEc

 Makes 10 pancakes

Buckwheat is one of the few foods that contain rutin, a substance that has anticlotting properties.

½ cup (125 mL) buckwheat flour

½ cup (125 mL) whole wheat

1 Tbsp (156 mL) natural wheat germ

1 Tbsp (15 mL) granulated sugar

1 Tbsp (15 mL) baking powder

1 ½ cup (375 mL) buttermilk

1-omega-3 egg

3 Tbsp (45 mL) canola oil

  1. In a large bowl whisk together: flours, wheat germ, sugar, and baking powder.
  2. In a separate bowl: beat together egg, buttermilk and oil.
  3. Add to the dry ingredients and mix just until lumpy (it will make sense when you see it).
  4. Heat a large non-stick skillet or griddle over medium heat – 375 °F (190°C). Use a pastry brush to lightly coat with oil.
  5. Stir batter once more to ensure the cornmeal hasn’t sunk to the bottom of the bowl.
  6. Pour ¼ cup (60 mL) of the batter into the hot pan to form a 4-inch (10 cm) pancake. You will probably fit 3 pancakes per pan.
  7. Pancakes will be ready to flip when the underside is golden brown and there are bubbles on the top side of the pancake. Pancakes should only be flipped once.
  8. Flip and cook the pancakes for additional 2-3 minutes or until underside is golden and the center springs back when pressed. If desired keep all of the pancakes in a warm oven 200°F (95°C) until all of the batter is cooked.
  9. Serve with a drizzle of 100% pure maple syrup.

One serving = 2 pancakes without maple syrup

Per serving: 226 calories, 11 g fat, 1.5 g sat. fat, 0.2 g trans fat, 277 mg sodium,  25 g carbohydrates, 2 g fibre, 7 g sugar, 8 g protein

Carbohydrate Choices: 1 ½

 

Oatmeal & Apple Buttermilk Pancakes

From Homegrown Whitecap (2015)

Recipe created by Michele McAdoo, PHEc

Makes 10 pancakes

More upscale than regular pancakes, make these for a brunch or a special breakfast.

You can buy oat flour at most bulk stores, or make your own. Place rolled oats or quick-cooking oatmeal in a food processor.  Pulse until oatmeal becomes the consistency of flour, approx. 30 seconds to 1 minute.  Note: 1 ¼ cups (310 mL) oatmeal should yield 1 cup (250 mL) oat flour.

1 cup (250 mL) oat flour

½ cup (125 mL) all-purpose flour

1/3 cup (75 mL) quick-cooking rolled oats

2 Tbsp (30 mL) granulated sugar

1 Tbsp (15 mL) baking powder

½ tsp (2 mL) ground cinnamon

1 omega-3 egg

1 cup (250 mL) buttermilk

2 Tbsp (30 mL) canola oil

½ Granny Smith apple, scrubbed, cored and diced to equal 1 cup (250 mL) diced

  1. In a large bowl whisk together: flours, oats, sugar, baking powder, and cinnamon.
  2. In a separate bowl: beat together egg, buttermilk and oil.
  3. Add to dry ingredients and mix just until lumpy (it will make sense when you see it). Add grated apple; mix just until combined.
  4. Heat a large non-stick skillet or griddle over medium heat – 375 °F (190°C). Use a pastry brush to lightly coat with oil.
  5. Pour ¼ cup (60 mL) of the batter into the hot pan to form a 4-inch (10 cm) pancake. You will probably fit 3 pancakes per pan.
  6. Pancakes will be ready to flip when the underside is golden brown and there are bubbles on the top side of the pancake. Pancakes should only be flipped once.
  7. Flip and cook the pancakes for additional 2-3 minutes or until underside is golden and the center springs back when pressed. If desired keep all of the pancakes in a warm oven 200°F (95°C) until all of the batter is cooked. Pancakes should only be flipped once.
  8. Serve with a drizzle of 100% pure maple syrup.

One serving = 2 pancakes without maple syrup

Per serving: 277 calories, 10 g total fat, 1.5 g sat fat, 0.2 g trans fat, 252 mg sodium,  39 g carbohydrates, 3 g fibre, 11 g sugar, 8.5 g protein

Carbohydrate Choices:  1 ½

 

Oatmeal Buttermilk Pancakes

From Homegrown (Whitecap 2015)

Recipe by: Olga Kaminskyj, PHEc

Makes 12 – 4-inch (10 cm) pancakes.

Tip: You need to start the pancakes an hour before breakfast time.

2 cups (500 mL) buttermilk (or plain kefir)

2 cups (500 mL) large flake oats

2 -omega-3 eggs

2 Tbsp (30 mL) canola oil

1 tsp (5 mL) pure vanilla extract

½ cup (125 mL) whole wheat flour

2 Tbsp (30 mL) granulated sugar

1 Tbsp (15 mL) ground flaxseed

1 tsp (5 mL) baking powder

1 tsp (5 mL) baking soda

Canola oil for frying

  1. Combine buttermilk and oats in large glass mixing bowl. Microwave on High 1 minute; stir, cover, and let stand for 1 hour to soften oats.
  2. In a separate bowl: whisk together eggs, oil, and vanilla extract; stir into oat mixture.
  3. In a small bowl: combine flour, sugar, flaxseed, baking powder and baking soda. Gently stir into oat mixture until just combined.
  4. Heat a large non-stick skillet or griddle over medium heat – 375 °F (190°C). Use a pastry brush to lightly coat with oil.
  5. Pour ¼ cup (60 mL) of the batter into the hot pan to form a 4-inch (10 cm) pancake. You will probably fit 3 pancakes per pan.
  6. Pancakes will be ready to flip when the underside is golden brown and there are bubbles on the top side of the pancake. Pancakes should only be flipped once.
  7. Flip and cook the pancakes for additional 2-3 minutes or until underside is golden and the center springs back when pressed. If desired keep all of the pancakes in a warm oven 200°F (95°C) until all of the batter is cooked. Pancakes should only be flipped once.
  8. Serve with a drizzle of 100% pure maple syrup and blueberries if desired.

One Serving = 3 pancakes without maple syrup

Per serving: 439 calories, 16 g total fat, 2.9 g sat. fat, 0.3 g trans fat, 566 mg sodium, 54 g carbohydrates, 6.4 g fibre, 13 g sugar, 16 g protein

Carbohydrate Choices: 3

 

Basic Barley Pancakes with Two Variations

From Homegrown (Whitecap 2015)

Recipe created by Wendi Hiebert, PHEc.

Makes 10 Pancakes

1-1/2 cups (375 mL) barley flour

2 tsp (10 mL) baking powder

2-omega-3 eggs

2 Tbsp (30 mL) liquid honey

1 cup (250 mL) skim or 1% milk

  1. In a large bowl whisk together: flour and baking powder.
  2. In a separate bowl: beat egg, beat in honey.
  3. Add to the dry ingredients and mix just until lumpy (it will make sense when you see it).
  4. Heat a large non-stick skillet or griddle over medium heat – 375 °F (190°C). Use a pastry brush to lightly coat with oil.
  5. Stir batter once more to ensure the cornmeal hasn’t sunk to the bottom of the bowl.
  6. Pour ¼ cup (60 mL) of the batter into the hot pan to form a 4-inch (10 cm) pancake. You will probably fit 3 pancakes per pan.
  7. Pancakes will be ready to flip when the underside is golden brown and there are bubbles on the top side of the pancake. Pancakes should only be flipped once.
  8. Flip and cook the pancakes for additional 2-3 minutes or until underside is golden and the center springs back when pressed. If desired keep all of the pancakes in a warm oven 200°F (95°C) until all of the batter is cooked. Pancakes should only be flipped once.

One serving = 2 Pancakes without maple syrup

Per serving: 236 calories, 7 g total fat, 0.8 g sat. fat, 0 g trans fat, 170 mg sodium, 45 g carbohydrates, 5 g fibre, 7.6 g sugar, 9 g protein

Carbohydrate Choices: 3

Variations:

Apple Pancakes: Add 1 tsp (5 mL) ground cinnamon to flour mixture. Replace 1/2 cup (125 mL) milk with 1/2 cup (125 mL) unsweetened apple sauce. Stir 1 cup (250 mL) diced apple into dry ingredients before adding liquid ingredients.

Blueberry Pancakes: Replace 1/2 cup (125 mL) milk with 1/2 cup (125 mL) blueberry yogurt. Gently stir 1 cup (250 mL) fresh blueberries into dry ingredients before adding liquid ingredients. Frozen blueberries can be used, but to prevent batter from turning a grey colour, instead of combining berries with batter, spoon batter onto pan, then sprinkle uncooked top of each pancake with about 1-1/2 tbsp (22 mL) blueberries.

 

 

 

 

 

 

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