Pancakes. Now there’s a food my kids will eat, and I can whip up in a jiffy. But how much nutrition are my kids receiving? As for me, I’d like to drop a few pounds. Are pancakes really the best choice?
After months of reading up on nutrition, I began to fortify my basic pancake mix with “secret ingredients.” I told the kids these new power pancakes would help make them strong and healthy. I now feel so confident serving this nutritious meal, we even eat pancakes for dinner once a week. Rev up your pancake batter and try five different variations of this simple meal.
Secret Ingredient #1: Whey Protein Powder
Protein builds muscle and burns fat. A scoop of vanilla whey protein powder adds a nice flavor and essential amino acids, but not a lot of calories or fat. The protein turns regular pancakes into a filling, hearty meal.
Secret Ingredient #2: Ground Flaxseed
Toss in some ground flaxseed for cholesterol-lowering fiber and Omega-3 fatty acids. Omega-3’s are necessary for heart health and brain function. I just discovered this amazing grain. The nutty flavor is quite tasty in a pancake.
Secret Ingredient #3: Eggs rich in Omega-3
If your pancake mix calls for eggs, try a brand like Egg-land’s Best. These eggs are low in saturated fat and rich in both Vitamin E and Omega-3 fatty acids.
Pancake No-No’s: Artificial Anything
Check the ingredients on your pancake mix and toppings. Avoid any product with the words “partially hydrogenated” or “high fructose corn syrup. I have begun purchasing organic pancake mix, but I haven’t gone as far as using a whole wheat mix yet. (I’m still getting the kids used to the texture of whole wheat flour.) Only top your pancakes with natural ingredients such as fruit or real maple syrup. Even a sprinkle of powdered sugar is a lower calorie, more natural option than the fake ingredients in your average bottle of maple syrup.
Now that you have a healthy pancake batter, it’s time to experiment with add-ins for even more nutritional power and taste.
Apple-Walnut Pancakes
Apples provide soluble fiber and pectin. Walnuts have B-vitamins and healthy polyunsaturated fats. Peel and dice one apple and add it to the batter. Sprinkle in some cinnamon and add some chopped walnuts. As a topping, try frying some apple slices in butter and cinnamon. This is a fall favorite!
Banana-Pecan Pancakes
Bananas are great source of potassium, magnesium, and Vitamin C. Pecans provide B-vitamins, fiber, and zinc. Add one mashed banana and some chopped pecans to the batter. Serve with fresh, sliced banana and a touch of real maple syrup.
Blueberry Pancakes
Blueberries are extraordinarily healthy, topping the list of antioxidant fruits. They are high in fiber, Vitamins A and C, potassium and folate. Mix fresh or frozen blueberries in the pancake batter. If you’re using frozen berries, defrost them under warm water before adding them to the batter. Use caution when you’re serving pancakes with fresh berries–they get really hot. As a topping, heat some blueberries in the microwave. Pour the warm, saucy blueberries over your pancakes and add a dusting of powdered sugar.
Pumpkin Pancakes
Pumpkin is a good source of beta carotene, potassium, fiber and Vitamins A and C. Mix some canned pumpkin into your pancake batter. Kids will love the orange color. Real maple syrup makes a great topping.
Chocolate Chip Pancakes
It was a happy day for me when I learned that chocolate is an antioxidant! Choose dark chocolate chips with as much cocoa as possible. Even though there are redeeming qualities to my favorite food, reserve these pancakes for a special treat. Sprinkle with a little powdered sugar or go all out and put on a dollop of whipped cream. Yum!
Make a fast, healthy meal packed with nutrition that your whole family will love. Make some power pancakes!
