Blueberry-Almond Pancake Mix

From EatingWell: July/August 1997

Stone-ground cornmeal adds texture and flavor to these pancakes. Cook up any leftover batter—it makes cleanup easier and the pancakes can be packed for snacking later. Try them spread with a little peanut butter.

Makes: 4 servings, 4 pancakes each

Active Time: 15 minutes

Total Time: 30 minutes

Nutrition Profile

High calcium |

View Our Nutrition Guidelines »

Ingredients

1 cup whole-wheat flour
1/2 cup yellow cornmeal, preferably stone-ground
3 tablespoons powdered buttermilk
2 tablespoons powdered egg whites
1 1/2 tablespoons sugar
1 1/2 teaspoons baking powder
3/4 teaspoon baking soda
1/2 teaspoon ground cinnamon
1/2 teaspoon salt
1/2 cup dried blueberries
1/3 cup finely chopped almonds
1 tablespoon canola oil, plus more for greasing skillet
Maple syrup, (optional)
1 3/4 cups water

Preparation

At home: Combine flour, cornmeal, powdered buttermilk, powdered egg whites, sugar, baking powder, baking soda, cinnamon, salt, blueberries and almonds in a sealable plastic bag. Rub in 1 tablespoon oil. Seal bag.
Pour additional oil and syrup, if using, into small plastic bottles. Pack bottles and a paper towel for greasing skillet in a small airtight plastic bag.
At camp: Pour water directly into the bag of pancake mix and mix well. Let stand for 15 minutes.
Oil a nonstick skillet and heat over medium heat. Working in batches, spoon in about 3 tablespoons of batter for each pancake. Cook until the pancakes are browned on the bottom and bubbling on top. Turn and cook until other side is browned. Serve with maple syrup, if desired.

Nutrition

Per serving: 397 calories; 9 g fat ( 1 g sat , 5 g mono ); 4 mg cholesterol; 63 g carbohydrates; 17 g protein; 8 g fiber; 709 mg sodium; 354 mg potassium.

Nutrition Bonus: Calcium (21% daily value), Selenium (15% dv).

Carbohydrate Servings: 3 1/2

Exchanges: 2 1/2 starch, 1 1/2 other carbohydrate, 2 fat

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