Healthy Pancake Mix

http://www.eatingwell.com/recipes/healthy_pancake_mix.html

From EatingWell:  Summer 2004, The EatingWell Diabetes Cookbook (2005)

With this whole-grain mix on hand, you can enjoy homemade pancakes on busy weekday mornings. This is also a great item to pack on camping trips. Be sure to refrigerate or freeze the mix as flaxseed meal is highly perishable.

6 cups pancake mix (makes 18 servings, 2 pancakes each) | Active Time: 20 minutes | Total Time: 20 minutes

Ingredients

• 2 1/2 cups whole-wheat flour
• 1 cup buttermilk powder, (see Note)
• 5 tablespoons dried egg whites, such as Just Whites (see Note)
• 1/4 cup sugar
• 1 1/2 tablespoons baking powder
• 2 teaspoons baking soda
• 1 teaspoon salt
• 1 cup flaxseed meal, (see Note)
• 1 cup nonfat dry milk
• 1/2 cup wheat bran, or oat bran

Preparation

1. Whisk flour, buttermilk powder, dried egg whites, sugar, baking powder, baking soda and salt in a large bowl. Stir in flaxseed meal, dry milk and bran. Makes 6 cups pancake mix. To make pancakes:
2. Combine 1 1/2 cups nonfat milk, 1/4 cup canola oil and 1 teaspoon vanilla extract in a glass measuring cup.
3. Place 2 cups pancake mix in a large bowl. (Refrigerate the remaining pancake mix in an airtight container for up to 1 month or freeze for up to 3 months.) Make a well in the center of the pancake mix. Whisk in the milk mixture until just blended; do not overmix. (The batter will seem quite thin, but will thicken up as it stands.) Let stand for 5 minutes.
4. Coat a nonstick skillet or griddle with cooking spray and place over medium heat. Whisk the batter. Using 1/4 cup batter for each pancake, cook pancakes until the edges are dry and bubbles begin to form, about 2 minutes. Turn over and cook until golden brown, about 2 minutes longer. Adjust heat as necessary for even browning. Makes 6 servings, 2 pancakes each.

Nutrition

Per serving : 272 Calories; 13 g Fat; 2 g Sat; 6 g Mono; 8 mg Cholesterol; 27 g Carbohydrates; 12 g Protein; 5 g Fiber; 471 mg Sodium; 336 mg Potassium

1/2 Carbohydrate Serving

Exchanges: 2 starch, 1 very lean meat, 2 fat (mono)

Tips & Notes

• Make Ahead Tip: Refrigerate the dry mix in an airtight container for up to 1 month or freeze for up to 3 months.

• Notes: Buttermilk powder, such as Saco Buttermilk Blend, is a useful substitute for fresh buttermilk. Look in the baking section or with the powdered milk in most markets.
• Dried egg whites are convenient in recipes calling for egg whites because there is no waste. Look for brands like Just Whites in the baking or natural-foods section of most supermarkets or online at bakerscatalogue.com.
• You can find flaxseed meal in the natural-foods section of large supermarkets. You can also start with whole flaxseeds: Grind 2/3 cup whole flaxseeds to yield 1 cup.