Pancakes can be a yummy but not-so-healthy way to start the day. Registered dietician Liz Weiss adds some secret ingredients to her recipe that boost the nutritional value without sacrificing flavor.
RECIPE
Pumpkin Pancakes
Makes 4 to 5 Servings
1 cup all-purpose flour
1/2 cup whole wheat flour
2 tablespoons ground flaxseed or wheat germ
2 tablespoons granulated sugar
2 tablespoons mini semi-sweet chocolate chips
1 tablespoon baking powder
1/8 teaspoon salt
2 large eggs, beaten
1 1/3 cups 1% low-fat milk
1/2 cup canned 100% pure pumpkin
1 teaspoon vanilla extract
1. Whisk together the all-purpose flour, whole wheat flour, flaxseed, sugar, chocolate chips, baking powder, and salt in a large bowl.
2. In a separate bowl, whisk together the eggs, milk, pumpkin, and vanilla until well blended. Pour the liquid ingredients over the dry ingredients and stir until just combined.
3. Lightly oil or coat a large nonstick skillet or griddle with nonstick cooking spray and heat over medium-high heat. Pour the batter onto the hot skillet using a 1/4-cup measuring cup, forming 4-inch pancakes.
4. Cook until bubbles begin to appear on the surface of the pancakes and the bottoms turn golden, about 3 minutes. Flip and cook until the other sides are golden, an additional 2 to 3 minutes. Repeat with the remaining cooking spray and batter.
Nutrition Information per Serving (3 pancakes): 280 calories, 6g fat (2g saturated, 0.7g omega-3), 330mg sodium, 46g carbohydrate, 4g fiber, 11g protein, 80% vitamin A, 25% calcium, 15% iron
Transition: Each serving of my pancakes has almost a day’s worth of vitamin A … and an impressive 4 grams of fiber. Plain ol’ pancakes barely have any.
Close: A vegetable in every bite – a delicious and nutritious way to start the day. With Meal Makeovers. I’m Liz Weiss.