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Healthy Pancakes
Healthy Pancakes
17 Reviews
From: EatingWell Magazine, Summer 2004
EatingWell reader Kathy Moseler of Barrington Hills, Illinois, contributed this convenient recipe to our Kitchen to Kitchen department. The pancakes are made with 100 percent whole-wheat flour and get an additional fiber boost from flaxseed meal.
- By: EatingWell Test Kitchen
Ingredients 6 servings
for serving adjustment
Serving size has been adjusted!
Original recipe yields 6 servings
Nutrition per serving may change if servings are adjusted.
- 2½ cups whole-wheat flour
- 1 cup buttermilk powder, (see Note)
- 5 tablespoons dried egg whites, such as Just Whites (see Note)
- ¼ cup sugar
- 1½ tablespoons baking powder
- 2 teaspoons baking soda
- 1 teaspoon salt
- 1 cup flaxseed meal, (see Note)
- 1 cup nonfat dry milk
- ½ cup wheat bran, or oat bran
- 1½ cups nonfat milk
- ¼ cup canola oil
- 1 teaspoon vanilla extract
Preparation
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Active
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Ready In
- 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 dry mix.)
- Combine milk, oil and vanilla in a glass measuring cup.
- 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.
- Coat a nonstick skillet or griddle with cooking spray and place over medium heat. Whisk the batter. Using ¼ 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.
- Variations: Chocolate-Chocolate Chip Pancakes: Fold ½ cup cocoa powder and 3 ounces chocolate chips into the batter. Blueberry: Fold 1 cup frozen blueberries into the batter. Banana-Nut: Fold 1 cup thinly sliced bananas and 4 tablespoons finely chopped toasted pecans into the batter.
- 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 ⅔ cup whole flaxseeds to yield 1 cup.
- Serving size: 2 pancakes
- Per serving: 138 calories; 7 g fat(1 g sat); 2 g fiber; 14 g carbohydrates; 6 g protein; 7 mcg folate; 4 mg cholesterol; 5 g sugars; 65 IU vitamin A; 1 mg vitamin C; 145 mg calcium; 1 mg iron; 235 mg sodium; 198 mg potassium
- Carbohydrate Servings: 1
- Exchanges: 2 starch, 1 lean meat, 2 fat (mono)
Reviews 17
May 12, 2017
By: Ced1106
Tried using regular nonfat milk instead of dried, but the batter was becoming too liquid, so didn't add any more milk. Worked fine, although I may have added more sugar than I thought I did. Well-received by the family. Not sure if I'd make it if we didn't already have many of the ingredients not often used in recipes.
January 30, 2012
By: EatingWell User
Does anyone have suggestions to replace the egg or dairy ingredients? We have used Ener-G egg replacer when a recipe calls for 2 or less eggs, however we were told if a recipe calls for 3 or more that Ener-G will not work. Suggesions?
Pros: no white flour & not a box mix, yeah!
Cons: We have food allergies in our house to dairy & egg
July 20, 2011
By: izzy2728
Amazing pancakes!!!!
The mix was easy to make and was very delicious. I used meringue powder and added a TSP of cinnamon and a pinch of nutmeg and the taste was great. I made them for my 5 yr. old cause he always wants pancakes and want him to get his whole grains and fiber. I added slices of banana with no syrup and he loved them and was asking for more:)
Pros: Whole grain:)
Cons: Not finding dry egg
May 15, 2011
By: Nicole
good with a few changes
I did not have dry egg whites or buttermilk powder - so I used 5 TBSP of egg whites (egg beaters) & made buttermilk - the mix was very thick and got thicker as it sat to be cooked - was fine once I added more milk
February 06, 2011
By: dinodebblue
Healthy Pancakes
Can one use liquids instead of dry ingredients? Would like to have better substitution information.
Pros: Looked wonderful, wanted to try.
Cons: Had no dried buttermilk or dried egg whites.
December 30, 2010
By: EatingWell User
Healthy Pancakes
don't want substitutes
Pros: Flaxseed is good
Cons: How can I use real buttermilk, Liquid egg whites instead of dried substitutes?
December 02, 2010
By: EatingWell User
My problem with your recipes is that they never tell what the serving size is. The calorie listing is for 2 pancakes or 10?
August 06, 2010
By: EatingWell User
They taste great with nothing on top. Removing the oil will probably make them dry tasting. I prefer using healthier oils instead. I recently found butter flavored grape seed oil; it works great in the recipe. Grape seed oil has good glycemic properties and it helps raise HDL (good) cholesterol.
August 02, 2010
By: EatingWell User
Way too many ingredients that I won't use for other meals.
Rose Marie
