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Sunday, October 9, 2011

1st recipe to healthy living Pancakes

 From: Eating
Per serving: 497 calories; 12 g fat (1 g saturated fat, 3 g mono unsaturated fat); 12 mg cholesterol; 75 g carbohydrates; 27 g protein; 14 g fiber; 1331 mg sodium; 908 mg potassium Nutrition Bonus: Calcium (24% daily value), Fiber (20% dv)
·         2 1/2 cups whole-wheat flour
·         1 cup buttermilk powder (see Note)
·         5 tablespoons dried egg whites, such as Just Whites (see Note) Just Whites
·         1/4 cup sugar
·         1 1/2 tablespoons 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.     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 pancake mix. To make pancakes:
2.    Combine 1 1/2 cups nonfat milk, 1/4 cup canola oil and 1 teaspoon vanilla extract 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. Makes 6 servings, 2 pancakes each.
5.    Notes: Buttermilk powder, such as Saco Buttermilk Blend, is a useful substitute for fresh buttermilk. Look in the baking section or with the powdered milk in most markets. Dried egg whites are convenient in recipes calling for egg whites because there is no waste. Look for brands like Just Whites in the baking or natural-foods section of most supermarkets or online at You can find flaxseed meal in the natural-foods section of large supermarkets. You can also start with whole flaxseeds: Grind 2/3 cup whole flaxseeds to yield 1 cup.

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