| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Fruits, Dairy, Vegetables, Eggs | Breakfast, Pancakes, Fruit, Homearts | 8 | Servings | |
INGREDIENTS
| 1/3 | c | All-purpose flour |
| 1/3 | c | Whole wheat flour |
| 1 | tb | Sugar |
| 1 | ts | Baking powder |
| 1/2 | c | Buttermilk |
| 2 | tb | Vegetable oil |
| 1 | Egg | |
| 1 | c | Blueberries |
| 3/4 | c | Sliced strawberries |
| 1/2 | c | Sliced banana |
| 2 | tb | Sugar OR maple syrup |
INSTRUCTIONS
1. In medium bowl, combine flours, 1 tablespoon sugar, and baking powder. In measuring cup combine buttermilk, oil, and egg. Mix well. Pour liquid ingredients over dry and mix until just combined. In separate bowl, combine fruit. Add 1 cup fruit to batter . 2. Heat large nonstick skillet or griddle over medium-high heat. Spray with nonstick cooking spray. Use 1/4 cup batter for each pancake. Spread to flatten. Cook 3-4 minutes, until bubbles appear on surface and bottom is brown. Turn pancakes and cook 1-2 minutes longer, until golden. Serve immediately, or transfer to 200 degree F oven to keep warm. 3. Combine remaining fruit and sugar or syrup in blender or mini processor. Puree until smooth. Serve with pancakes. Each serving: About 130 calories, 34.6%cff; 3 g protein, 20 g carbohydrate, 5 g total fat (1 g saturated), 27 mg cholesterol, 70 mg sodium. SOURCE HomeArts' "Making It Healthy -- Breakfast" BY TAMARA HOLT Notes: Work Time: 10 minutes; Total Time: 20 minutes. We all know that sprinkling blueberries into traditional pancake batter is a good way to add a little extra flavor and make the pancakes a bit more special. But it is also a great way to add nutrition . a small step toward the goal of eating 5 servings of fruit and vegetables per day that's recommended by the National Cancer Institute and the USDA. I cram my pancakes with all the fruit they will hold, and even top them with a fruit syrup that replaces the empty calories of classic maple topping. And a little whole wheat flour punches up the fiber and vitamin E in the recipe. My simplest tip for healthy cooking is to add fruit and vegetables wherever possible, and these pancakes are a perfect example. -TH Recipe by: Tamara Holt for HomeArts Posted to MC-Recipe Digest V1 #1006 by KitPATh <phannema@wizard.ucr.edu> on Jan 12, 1998
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