Healthy Quick Pancakes: Made at a Moment’s Notice 14 October 2015

After returning from a beautiful fall hike in Colorado this morning, all my husband and I could think about were pancakes. However, we only had 10 minutes before work started. Consequently, that is how this recipe evolved. Whether you are looking for a quick healthy breakfast or an afternoon snack, follow these steps to create pancakes that are tasty, filling, and good for you.

Healthy Pancakes at a Moment’s Notice

Step 1: Heat canola oil on medium heat in a large frying pan on the stove.

To prevent too much oil from being absorbed into the pancake dough, lightly grease and pre-heat your frying pan or griddle.

Step 2: In a 4-cup measuring cup, mix your pancake dough.

To decrease clean up time, mix the dough in a container, such as a measuring cup with a spout, so that you can pour the pancake dough directly into the frying pan.

If you use a mix, prepare the dough using the ratio that the company suggests which is written on the package. For example: my favorite pancake mix, recommends that to prepare six to seven (4-inch) pancakes, to stir together 1 cup of mix and 2/3 cups of water with a wire whisk.

Step 3: Add these next 5 ingredients to increase the nutritional value of your pancakes.

1 mashed banana (mash with a fork on a separate plate)

As bananas ripen, the natural carbohydrates in the banana start to break down into glucose. In addition to sweetening your pancakes naturally, bananas are an excellent source of potassium which is important in helping to decrease blood pressure and prevent leg cramps.

½ cup low fat milk or yogurt or soymilk or almond milk (You choose!)

This extra liquid not only helps maintain a pancake dough consistency even when you add oatmeal and nuts, it increases the protein, calcium and vitamin D in your pancakes for healthy bones.

½ cup oatmeal. I like to use old-fashioned 100% whole grain oats for a hearty texture!

Oatmeal is a heart healthy 100% whole grain that contains soluble fiber. Thus, old fashioned oats, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease. A serving of whole grain oats, which is a ½ cup (the same as this recipe requires!) supplies 2 grams of the 3 grams of soluble fiber from rolled oats necessary per day to have this heart healthy effect.

¼ cup of chopped pecans (or any nut of your choice).

Interestingly enough, according to the Journal of Agriculture and Food Chemistry, pecans rank highest among nuts in their antioxidant capacity by containing large amounts of vitamin E. Consequently, adding pecans to your diet can help inhibit the unwanted oxidation of blood lipids and help prevent coronary heart disease. Also, pancakes feel like a meal to me with the added protein, flavor, and texture that nuts naturally contain.

½ teaspoon of cinnamon

Current research suggests there are many health benefits of cinnamon because they contain antioxidants and polyphenols. In addition, cinnamon could potentially help to regulate blood sugars, improve total cholesterol and increase levels of anti-oxidants in the blood. Thus, though I recommend ½ teaspoon of cinnamon for these pancakes, don’t be stingy if you feel like adding more.

Step 4: Pour pancake dough into pre-heated oiled frying pan and cook until golden brown.

Remove from pan and put onto a paper towel on a plate to remove excess oil. Before cooking the next batch, use a paper towel to remove the excess oil and small pieces of pancake to prevent burning. Add a small amount of oil, heat and pour dough.

My dad was famous for making his silver dollar pancakes for Sunday supper. With 1.5 inches in diameter, the pancakes created portion control.

Step 4: Serve and/or Freeze

These pancakes are so flavorful and delicious that one does not need extra maple syrup. We often just eat them plain; however, if you want to dress them up, serve with a dollop of lowfat yogurt and fresh berries.

If you have extra pancakes, store in a ziplock bag in the freezer for a quick breakfast another day.

Enjoy these tasty, filling and nutritious pancakes which are ready at a moment’s notice!

Martha Henze, MS, RD, Traveling Taste Buds, LLC.

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Disclaimer: The information provided here does not constitute medical advice. If you are seeking medical advice, please visit your healthcare provider or medical professional.


Foods & Recipes/Grains & Cereals

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