Pancakes are a favorite breakfast at my house, but I got tired of feeding my kids empty calories to start their day. I came up with this whole wheat pancake recipe to add extra fiber and nutrients to this family favorite. Since I already serve whole wheat bread at our house, my kids were used to the taste, so when we switched to whole wheat pancakes, they didn’t even bat an eye. If you’re nervous about your kids’ taste buds (or your own!), try the variations like apple pancakes, pumpkin pancakes, or blueberry pancakes. These flavors are favorites among my kids, and we take turns choosing which we’ll have for breakfast. Each flavor adds extra nutrients, and I’ve outlined the nutritional benefits of the key ingredients in each of these healthy pancake recipes.
Healthy Whole Wheat Pancake Recipe
Ingredients:
½ cup all-purpose flour
½. flax seed meal
1 Tbsp. sugar
2 tsp. baking powder
¼ tsp. salt
1 large egg
1 cup milk
2 Tbsp. canola oil
Directions:
1. Stir both flours, bran, flax seed meal, sugar, baking powder, and salt together in a medium bowl until combined.
2. In another medium bowl, beat the egg and add the milk and oil. Mix thoroughly.
3. Add the egg mixture to the dry ingredients and stir until just combined (batter will be lumpy).
4. Heat a griddle or pan on medium to medium-high heat and grease with nonstick cooking spray. Pour the batter into the pan, making medium-sized pancakes.
5. When the pancakes have a bubbly surface and dry edges, flip and cook until golden brown on both sides.
Makes about 12 pancakes
Tip: This batter can be prepared the night before, covered, and refrigerated until the next morning. Stir, adding more milk if too thick, and prepare as directed. My favorite container for pancakes is the Pampered Chef Classic Batter Bowl. You can measure, mix, and pour all from this sturdy glass bowl. It even comes with a lid to keep your batters fresh in the fridge. It’s the only container I use for pancakes.
Whole Wheat Flour-a good source of dietary fiber and magnesium, whole wheat flour helps you feel fuller longer, attain better digestive health, and reduce your risk for obesity, coronary artery disease, and type II diabetes.
Wheat Bran-wheat bran has similar health benefits to whole wheat flour, so adding this just gives you extra nutrients (such as the B vitamins of thiamin, riboflavin, and niacin) and fiber. This increases good digestive health, heart health, and even women’s health.
Flax Seed Meal-this also adds extra fiber, as well as healthy omega-3 fatty acids and lignans, which promote good colon and breast health. The lingnans in just 2 Tbsp. of flax seed meal are equal to those found in about 30 cups of fresh broccoli!
Healthy Apple Pancakes
Ingredients:
All ingredients used for the Healthy Whole Wheat Pancakes above, plus
1 Tbsp. butter
1 apple
2 Tbsp. brown sugar
2 tsp. cinnamon, divided
¼ cup of all-natural, no sugar added applesauce
Directions:
1. Chop apple with skin on into small cubes.
2. Melt the butter in a small pan, and add apples, brown sugar, and 1 tsp. cinnamon.
3. Combine the ingredients and sauté until apples are soft, about 5 minutes.
4. Follow the recipe for Healthy Whole Wheat Pancakes above, adding the remaining 1 tsp. of cinnamon to the flour mixture, and the applesauce to the egg mixture.
5. After the egg mixture is added to the flour mixture, stir in the sautéed apples and cook the pancakes as directed above.
Makes about 12 apple pancakes
Tip: If making this batter the night before, wait to sauté and add the apples to this healthy pancake recipe until ready to cook.
Apples-apples contain fiber, vitamins, and may even help prevent certain cancers, asthma, Alzheimer’s, and diabetes.
Cinnamon-cinnamon has been shown to lower LDL cholesterol, regulate blood sugar, inhibit growth of certain cancer cells, boosts cognitive function and memory, and is a great source of manganese, fiber, iron, and calcium.
Healthy Pumpkin Pancakes
Ingredients:
All ingredients used for the Healthy Whole Wheat Pancakes above, plus
1 tsp. cinnamon
½ tsp. nutmeg
2 Tbsp. milk
¼ cup canned pumpkin
Directions:
1. Follow the recipe for Healthy Whole Wheat Pancakes above, adding the cinnamon and nutmeg to the flour mixture, and the pumpkin and extra milk to the egg mixture.
2. Prepare and cook as directed.
Makes about 12 pumpkin pancakes
Tip: Adding too much pumpkin to pancake batter can make it thick and result in pancakes that are overdone on the outside and underdone on the inside. So don’t get too overzealous with the pumpkin and stick to ¼ cup per batch.
Pumpkin-pumpkin is full of antioxidants, iron, zinc, and fiber. Much like carrots, they can help with your eye health, as well as keep red blood cells healthy and help with digestive health. For more on the benefits of pumpkins, click here.
Healthy Blueberry Pancakes
Ingredients:
All ingredients used for the Healthy Whole Wheat Pancakes above, plus
2 tsp. lemon juice
1 cup fresh or (thawed) frozen blueberries
Directions:
1. Follow the recipe for Healthy Whole Wheat Pancakes above, adding the lemon juice to the egg mixture, and folding in the blueberries after all of the ingredients have been combined.
2. Prepare and cook as directed.
Makes about 12 blueberry pancakes
Tip: If making this batter the night before, wait to fold in the blueberries until right before cooking. Thaw frozen blueberries in a colander set inside a larger bowl overnight. In the morning, drain, rinse, pat dry, and add to this healthy pancake recipe.
Blueberries-blueberries are packed with antioxidants and fiber. They have been shown to protect against certain cancers, aid in eye, heart, & gastrointestinal health, and even boost memory and brain health.
For More Healthy Eating Ideas, Visit:
Whole Wheat Banana Chocolate Chip Muffins
How To Bake With Flaxseed
Healthy Breakfast Ideas
Healthy Lunch Ideas
Protein-Packed Healthy Trail Mix
Healthy Snack Ideas
Sources:
whfoods.com
wikipedia.com
everything2.com
bobsredmill.com
healthdiaries.com
Reference:
- How To Bake With Flaxseed: www.associatedcontent.com/article/2612869/how_to_bake_with_flaxseed.html?cat=5
- Whole Wheat Banana Chocolate Chip Muffins: www.associatedcontent.com/article/2590221/recipe_review_bananachocolate_chip.html?cat
- Healthy Breakfast Ideas: www.associatedcontent.com/article/2112851/quick_portable_and_healthy_breakfast.html?c
