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Four-Grain Fitness Pancakes

Photo by: Joseph DeLeo
Comments: 0
 

Recipe

Vary these healthful pancakes with the grains at hand. Toss in some toasted sesame seeds or toasted chopped walnuts, pecans, or almonds for a quick crunchy addition.

Yield: MAKES ABOUT FOURTEEN 4-INCH PANCAKES; SERVES 4

Ingredients

  • ½ cup all purpose flour
  • ½ cup whole wheat flour
  • ½ cup rye flour
  • ½ cup barley or buckwheat flour
  • ¼ cup cornmeal
  • ¼ cup toasted wheat germ
  • 2 teaspoons baking powder
  • 1 teaspoon ground cardamom
  • ½ teaspoon baking soda
  • ¼ teaspoon salt
  • 2 large eggs, separated
  • 1½ cups buttermilk
  • ½ cup milk
  • ¼ cup canola oil, plus extra for greasing
  • 2 tablespoons honey or maple syrup
  • Plain yogurt for topping
  • Fresh sliced nectarines, blueberries, or blackberries, or Sugar-Free Apple Spread for topping

Directions

In a bowl, whisk together the flours, cornmeal, wheat germ, baking powder, cardamom, baking soda, and salt. In a small, deep bowl, beat the egg whites with an electric mixer until soft, glossy peaks form. In another bowl, beat or whisk together the egg yolks, buttermilk, milk, oil, and honey. Pour the buttermilk mixture into the dry ingredients and mix just until combined. Fold in the egg whites.

Heat a griddle or large skillet over medium heat and grease lightly. For each pancake, spoon or pour about ¼ cup batter onto the hot griddle. Cook until bubbles appear on the surface and the edges look dry, about 2 minutes. Turn over and cook until golden brown, about 1 minute more. Serve immediately or transfer pancakes to a baking sheet and keep warm in a 200°F oven. Bake the remaining batter as directed. Top with yogurt and fruit or Sugar-Free Apple Spread.


© 2004 Lou Seibert Pappas
 

Nutritional Information

Nutrients per serving (% daily value)

Nutritional information does not include Fresh sliced nectarines, blueberries, or blackberries, yogurt, or Sugar-Free Apple Spread for topping. For nutritional information on Sugar-Free Apple Spread, please follow the link above.

505kcal (25%)
318mg (32%)
1mg (2%)
62mcg RAE (2%)
545mg
116mg
17g
13g
7g
67g
112mg (37%)
842mg (35%)
3g (16%)
20g (31%)
4mg (22%)
 

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