Pancakes might be delicious, but they aren’t usually billed as one of the most nutritious foods. You can up the health value of your favorite flapjacks by using wheat flour instead of white flour and today, National Blueberry Pancake Day, add some berries for an extra nutrient boost.
While most of us love to eat pancakes, many of us aren’t quite sure how to cook them with prowess.
The first step is choosing the right equipment. The key to a perfect pancake? The pan. Choose a pan that has an advanced nonstick surface that is durable and metal utensil safe, so foods that are prone to sticking, like pancakes, easily slide off, even when little or no butter or oil is used.
Then focus on the tools: the berries and the batter. Whip up a simple batter dotted with plump, juicy blueberries that taste best when served alongside Saturday morning cartoons in your pajamas.
Blueberry Whole Wheat Pancakes
- 2 cups whole wheat flour
- ¼ cup natural sugar
- 2 ½ teaspoon baking powder
- ½ teaspoon baking soda
- ½ teaspoon salt
- 2 cups low-fat buttermilk
- 2 large eggs
- ½ cup low-fat margarine, melted
- 2 packages (6 ounces each) Driscoll’s blueberries
1. Whisk wheat flour, sugar, baking soda and salt in bowl until blended and set aside. In a separate bowl, whisk together buttermilk with eggs.
2. Using a wooden spoon, stir wet ingredients into dry ingredients until just combined. Add melted butter, then blueberries, and stir gently.
3. Heat a non-stick griddle or pan over medium heat. Let a few drops of cold water fall on the surface. If bounces, sputters or instantly evaporates, your pan is ready.
4. Pour 1/4 cup of the batter onto the skillet. Cook for 2 minutes, or until bubbles that appear on the surface are beginning to break and bottom is golden. Turn pancakes over, cook 1 minute or until lightly golden.
5. Place pancakes on heatproof platter and keep warm in a 200 degree F preheated oven. Repeat with remaining batter. Yield: 12 Pancakes, 3 pancakes per serving.
Calories (per pancake): 159.0/Protein: 5.7 g/CHO: 23.8 g/Fat: 5.4 g/Cholesterol: 46.6 g/Sodium: 348.7 mg
Recipe courtesy of Driscoll’s Berries.
January 28th, 2011