*Content courtesy of ACE Fit (acefitness.org)
Happy National Pancake Day! Celebrate this delicious holiday with breakfast for dinner. Try these sweet or savory recipe options tonight.
Try this healthy pancake recipe, made with whole wheat, as a base. To try something new, add your favorite fruits or nuts to the mix!
- 2 1/2 cups whole-wheat flour
- 1 cup buttermilk powder, (see Note)
- 5 tablespoon dried egg whites, such as Just Whites (see Note)
- 1/4 cup sugar
- 1 1/2 tablespoon baking powder
- 2 teaspoons baking soda
- 1 teaspoon salt
- 1 cup flaxseed meal, (see Note)
- 1 cup nonfat dry milk
- 1/2 cup wheat bran, or oat bran
- 1 1/2 cups nonfat milk
- 1/4 cup canola oil
- 1 teaspoon vanilla extract
1. Whisk flour, buttermilk powder, dried egg whites, sugar, baking powder, baking soda and salt in a large bowl. Stir in flaxseed meal, dry milk and bran. (Makes 6 cups dry mix.)
2. Combine milk, oil and vanilla in a glass measuring cup.
3. Place 2 cups pancake mix in a large bowl. (Refrigerate the remaining pancake mix in an airtight container for up to 1 month or freeze for up to 3 months.) Make a well in the center of the pancake mix. Whisk in the milk mixture until just blended; do not overmix. (The batter will seem quite thin, but will thicken up as it stands.) Let stand for 5 minutes.
4. Coat a nonstick skillet or griddle with cooking spray and place over medium heat. Whisk the batter. Using 1/4 cup batter for each pancake, cook pancakes until the edges are dry and bubbles begin to form, about 2 minutes. Turn over and cook until golden brown, about 2 minutes longer. Adjust heat as necessary for even browning. Variations Chocolate-Chocolate Chip Pancakes: Fold 1/2 cup cocoa powder and 3 ounces chocolate chips into the batter. Blueberry: Fold 1 cup frozen blueberries into the batter. Banana-Nut: Fold 1 cup thinly sliced bananas and 4 tablespoons finely chopped toasted pecans into the batter.
Nutritonal Info: Calories: 272, Carbohydrates: 27g, Fat: 13g, Protein: 12g, Dietary Fiber: 5g
Blueberry Ricotta Pancakes
Sprinkling the blueberries on top of the cooking pancakes ensures even distribution. Keep finished pancakes warm in a 200°F oven, if desired, while cooking the rest.
- 1/2 cup whole-wheat pastry flour, (see Source)
- 1/4 cup plus 2 all-purpose flour
- 1 teaspoon sugar
- 1 teaspoon baking powder
- 1/4 teaspoon baking soda
- 1/2 teaspoon freshly grated nutmeg
- 3/4 cup part-skim ricotta cheese
- 1 large egg
- 1 large egg white
- 1/2 cup nonfat buttermilk, (see Tip)
- 1 teaspoon freshly grated lemon zest
- 1 tablespoon lemon juice
- 2 teaspoons canola oil, divided
- 3/4 cup fresh or frozen (not thawed) blueberries
1. Whisk whole-wheat flour, all-purpose flour, sugar, baking powder, baking soda and nutmeg in a small bowl. Whisk ricotta, egg, egg white, buttermilk, lemon zest and juice in a large bowl until smooth. Stir the dry ingredients into the wet ingredients until just combined.
2. Brush a large nonstick skillet with 1/2 teaspoon oil and place over medium heat until hot. Using a generous 1/4 cup of batter for each pancake, pour the batter for 2 pancakes into the pan, sprinkle blueberries on each pancake and cook until the edges are dry and bubbles begin to form, about 2 minutes. Flip the pancakes and cook until golden brown, about 2 minutes more. Repeat with the remaining oil, batter and berries, adjusting the heat as necessary to prevent burning.
Nutritional Info: Calories: 238, Carbohydrates: 30g, Fat: 8g, Protein: 12g, Dietary Fiber: 3g
Red Onion and Goat Cheese Pancake
The technique for this pancake is similar to that for a Dutch baby or German pancake, but the savory onion and goat cheese combination is a surprise for those who think of pancakes as breakfast food only. Serve with a mixed green salad for a light supper or as a side dish with grilled or roasted meat.
- 1 tablespoon extra-virgin olive oil
- 2 large red onions, sliced (see Kitchen Tip)
- 2 tablespoon water
- 2 tablespoon chopped fresh thyme
- 1/2 cup all-purpose flour
- 1/2 cup low-fat milk
- 2 large eggs
- 2 large egg whites
- 1 tablespoon canola oil
- 1 tablespoon sugar
- 1/4 teaspoon salt
- 1/4 teaspoon freshly ground pepper
- 1/4 cup crumbled goat cheese
- 1 cup balsamic vinegar
- 2 teaspoons honey
1. Heat olive oil in a large cast-iron or ovenproof nonstick skillet over medium-high heat. Reduce heat to medium, add onions and cook, stirring occasionally, until they are tender and light golden brown, 15 to 20 minutes. Stir in water and thyme, scraping up any browned bits.
2. Meanwhile, position rack in middle of oven; preheat to 450°F.
3. Blend flour, milk, eggs, egg whites, canola oil, sugar, salt and pepper in a blender until smooth. Pour the batter over the onions. Sprinkle with cheese.
4. Bake the pancake until puffed and golden, about 15 minutes.
5. Meanwhile, combine vinegar and honey in a small saucepan. Bring to a boil over medium-high heat and cook until syrupy and reduced to 1/3 cup, 12 to 15 minutes. (Watch carefully during the last few minutes to prevent burning.) Cut the pancake into wedges and serve immediately with the balsamic syrup.
Nutrional Info: Calories: 295, Carbohydrates: 38g, Fat: 12g, Protein: 11g, Dietary Fiber: 2g
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