Easy Heart Healthy – Diabetic Friendly Recipes – Installment 1: Delicious Whole Wheat Pancakes
There are many websites that tell you what you should and shouldn’t eat if you are a diabetic or if you have heart disease, heart failure or have had a heart attack. But many of the recipes are complicated and don’t deliver the flavor you want and the nutrition you need. Needing something easier, tastier, diabetic friendly and heart healthy, I developed many of my own and rewrote many old favorites. The truth is – diabetics are much more likely to have heart disease and heart attacks than non-diabetics. Even children with Type 2 Diabetes are in danger of heart disease caused by high LDL cholesterol, atherosclerosis (hardening/thickening of the arteries).
Out of necessity, I have developed many diabetic, heart-healthy recipes that are easy to make, taste great and, best of all, family friendly. I will share them with you in installments – daily or weekly, depending on when I have converted, developed or rewritten recipes that work and that we all enjoy.
Today’s Breakfast – Heart Healthy, Diabetic Friendly Blueberry Pancakes
These pancakes have great taste that is slightly sweeter than pancakes made from the “complete” mixes and they are so easy to put together. They’re great for everyone, the taste will amaze you, and they are only kind of pancakes a diabetic or someone with heart disease should eat.
Ingredients (makes 8 pancakes):
1 Cup Whole Wheat Flour (no white or bleached flour) – I use King Arthur Flour
1 tsp Baking Powder
3/8 Cup Egg Substitute (I use Egg Beaters)
1 Cup Skim Milk
2 Tablespoons Canola Oil (generally used for baking) – I use Smart Balance brand
Instructions:
Pre-heat non-stick, electric griddle to 350 degrees.
Combine whole wheat flour and baking powder in a medium size mixing bowl.
Add egg substitute, skim milk and oil.
Whisk gently just until all dry ingredients are moistened.
Grease the griddle with additional 2 tablespoons canola oil. Spread the oil evenly over the griddle. Using this oil will give the pancakes that special texture and look on the outside very much like restaurant style pancakes. You can also achieve this effect by spraying the heated griddle with high heat non-stick cooking spray – I use PAM for Grilling.
Using a 1/4 cup measuring cup, pour the batter on the hot griddle. For blueberry pancakes, add 6-8 berries on top of the pancakes before flipping them over. You can also add a few pecans now to increase your intake of healthy oils.
Let the pancakes cook on the first side until they begin to bubble, turn and cook for the same amount of time on the second side.
Serving:
Top your pancakes with one tablespoon of a heart healthy spread, I use Smart Balance, and 1/4 cup sugar free syrup – our house favorites are Maple Grove Farms and Smucker’s.
Nutrition Per Pancake:
Calories 102, Fat 3.5 g (sat fat less than 1 g), Cholesterol .5 mg, Sodium 103 mg, Carbohydrates 13 g, Potassium 51 mg, Sugar 1.5 g, Fiber 2 g, Protein 8 g.
Every new or rewritten recipe has a story.
My husband, who has been a diabetic for many years, had a near-fatal heart attack in December 2009 – just before Christmas. We had to change everything about how we live and what we eat every day – quickly. He is not overweight, he is not sedentary, and he is a Type 2 Diabetic. His parents were both diabetics, all four grandparents were diabetics, his brothers are diabetics – his genetics were definitely against him. Keeping that diabetes under control proved difficult – the additives in most processed foods made it nearly impossible. We thought that keeping his “sugar” under 200 was enough – that was flawed thinking as was proven by that heart attack. So, we researched, read labels and taught ourselves what to buy, and, more importantly, what not to buy.
Some easy, uncomplicated rules to help:
Ninety percent of your shopping cart should be filled with items sold on the edges of the supermarket – don’t browse the aisles. Go down them only for things on your list – this limits my temptations, and will help you too!
No trans-fats, no hydrogenated or partially hydrogenated anything. If those words are on the label, drop it like it’s on fire!
No need to read everything on the label, just scan it. Make sure sugar is not the first ingredient; avoid the word “syrup” as often as possible.
Avoid, or eat sparingly, palm or palm kernel oils – they are saturated, as are the fats in most meats. Palm oil is usually found in those wonderfully creamy, chocolate candy bars many of us love.
Have beef or pork only once a week and in a very small, very lean portion. Eat chicken or turkey instead – white meat, please.
Eat fish twice a week – stay tuned for some great fish recipes that even the pickiest eaters will enjoy.
Have at least one meatless dinner a week – I have a great dinner omlette recipe I’ll share with you soon!
Be healthy, enjoy and come back often for more recipes and tips!
Source:
http://www.mayoclinic.com/health/fat/NU00262/NSECTIONGROUP=2
