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. 

Ingredients:

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

Directions:

1. Spray large, heavy-bottomed skillet with cooking spray and preheat over medium heat.
2. In a small bowl, sift together flour and baking powder.  Set aside.
3. 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.
4. Pour batter into skillet, about ¼ cup batter per pancake.
5. Cook until bubbling, about 1 ½ minutes.  Turn, and cook until golden brown.
6. Makes about 10 pancakes.

Makes 5 servings (107 g/ serving) Ÿ 1 serving = 2 pancakes

Download PDF

View Nutrition Facts

Adapted from: Allrecipes.com

Prepared By: Jennifer Broxterman, Registered Dietitian & Lisa Doerr, BScH Foods & Nutrition student
NutritionRx  Ÿ  Email: info@nutritonrx.ca  Ÿ  Phone: (519) 520-9549  Ÿ  Website: www.nutritionrx.ca

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