Oh, pancakes: the quintessential weekend breakfast. These ones are quick to prepare and are high in B-vitamins and fibre. Try adding flaxseed for an omega-3 boost, cinnamon for flavour, or substituting an alternate type of fruit. Note: keep an eye on your batter consistency – depending on the substitution, you may need to adjust the quantity of milk used.
1 ¼ cups (315 mL) – Whole wheat flour
2 tsp (10 mL) – Baking powder
1 large – Egg
1 cup (250 mL) – Milk (skim or 1%)
½ tsp (2.5 mL) – Salt
1 Tbsp (15 mL) – Sugar
½ cup (125 mL) – Blueberries
- Spray large, heavy-bottomed skillet with cooking spray and preheat over medium heat.
- In a small bowl, sift together flour and baking powder. Set aside.
- In a large bowl, beat together milk, egg, salt and sugar. Stir in flour mixture until just moistened. Add blueberries, and stir to incorporate them.
- Pour batter into skillet, about ¼ cup batter per pancake.
- Cook until bubbling, about 1 ½ minutes. Turn, and cook until golden brown.
- Makes about 10 pancakes.
Makes 5 servings (107 g/ serving) 1 serving = 2 pancakes
Adapted from: Allrecipes.com
Prepared By: Jennifer Broxterman, Registered Dietitian & Lisa Doerr, BScH Foods & Nutrition student
NutritionRx Email: email@example.com Phone: (519) 520-9549 Website: www.nutritionrx.ca