Healthy pancakes are a delicious and satisfying breakfast or a fun family dinner. Modify this basic whole-grain recipe from the USDA five different ways. Use your creativity to change up the ingredients to fit your personal tastes, and encourage your family to make their favorite suggestions.
Light-as-a Feather Whole Wheat Pancakes
- 1-1/3 cups whole wheat flour
- 1 1/2 teaspoons baking powder
- 1/4 teaspoon salt
- 1/4 teaspoon baking soda
- 1 large egg
- 1 tablespoon brown sugar
- 1-1/3 cups low-fat buttermilk
- 1 tablespoon canola oil
1. Preheat the griddle. In a medium bowl, stir or sift dry ingredients together.
2. In a separate bowl, beat egg, buttermilk, brown sugar and oil together. Stir into the dry ingredients just until moistened; batter should be slightly lumpy.
3. Pour 1/4 cup batter for each pancake onto sprayed or seasoned hot griddle.
4. Flip the pancake when bubbles appear on surface; turn only once.
Include vegetables with every meal to gain the benefits of fiber, vitamins, minerals, and great taste. Decrease buttermilk to ¾ cup and add 1 cup grated carrots or zucchini (wrap the grated vegetables in paper towels and squeeze out as much water as possible); flavor with 1/4 tsp cinnamon, 1/8 tsp nutmeg or dash of ginger!
Fruit adds fiber, vitamins and minerals plus a naturally sweet flavor. Add ½ cup fresh or thawed, frozen berries; chopped apples, or sliced bananas to the recipe. Flavor with ½ teaspoon cinnamon.
Meals that include protein are more satisfying, and protein at breakfast helps reduce cravings all day. Reduce the buttermilk to 1 cup and include ½ cup cottage cheese, ricotta cheese, or plain Greek yogurt.
Fiber helps us feel full and satisfied longer, plus it promotes a healthy digestive tract. Add two to four tablespoons mixed seeds such as chia seeds, ground flaxseeds, or pumpkin seeds to the recipe.
Add ¼ cup of your favorite chopped nuts — walnuts, almonds, pecans — to the basic recipe.
Add even more flavor and nutrition with these delicious toppings:
- Top pancakes with fresh berries or chopped fresh fruit mixed with plain Greek yogurt and vanilla.
- Simmer frozen fruit with a small amount of 100% apple juice until bubbly and thickened slightly.
- Heat ¼ cup creamy peanut or almond butter mixed with one to two teaspoons of honey or natural maple syrup in the microwave.
The One Medical blog is published by One Medical, an innovative primary care practice with offices in Boston, Chicago, Los Angeles, New York, Phoenix, Portland, the San Francisco Bay Area, Seattle, and Washington, DC.
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