Here is a weekend treat that is guilt free. The white flour has been slashed and in its place is healthy carbs “whole wheat flour and oats”, plus an unexpected dash of sugar-lowering cinnamon. Wheat germ provides healthy fats, extra fiber, and deliciously nutty flavor.
Preparation time: 20 minutes Cooking time: 15 to 20 minutes Serves 8
Ingredients:
- 2 cups low-fat buttermilk.
- 1/2 cup old-fashioned rolled oats.
- 2/3 cup whole wheat flour.
- 2/3 cup all-purpose flour.
- 1/4 cup toasted wheat germ.
- 1 1/2 teaspoons baking powder.
- 1/2 teaspoon baking soda.
- 1/4 teaspoon salt.
- 1 teaspoon cinnamon.
- 2 large eggs.
- 1/4 cup firmly packed brown sugar.
- 1 tablespoon canola oil.
- 2 teaspoons vanilla extract.
- 1 cup maple syrup, warmed.
- 1 1/2 cups sliced strawberries, bananas or blueberries.
Directions: 1. Mix the buttermilk and oats in a small bowl. Let stand for 15 minutes.
2. Whisk the whole wheat flour, all-purpose flour, wheat germ, baking powder, baking soda, salt, and cinnamon in a large bowl.
3. Whisk the eggs, sugar, oil, and vanilla in a medium bowl. Add the buttermilk mixture. Add this mixture to the flour mixture and mix with a rubber spatula just until flour mixture is moistened.
4. To cook the pancakes: Coat a large nonstick skillet with cooking spray. Heat over medium heat. Spoon about 1/4 cup batter for each pancake into the skillet and cook until bottoms are golden and small bubbles start to form on top, about 3 minutes. Flip the pancakes and cook until browned and cooked through, 1 to 2 minutes. (Adjust the heat as necessary for even browning.) Keep the pancakes warm in a 200°F (90°C) oven while you finish cooking the remaining batter.
To cook the waffles: Coat a waffle iron with cooking spray. Heat the iron. Spoon in enough of the batter to cover three-quarters of the surface, close the iron, and cook until the waffles are crisp and golden brown, 4 to 5 minutes. Keep the waffles warm in a 200°F (90°C) oven while you finish cooking the remaining batter.
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5. Top with maple syrup and strawberries (or blueberries). One serving is 2 pancakes or waffles. Wrap any leftover pancakes or waffles individually in plastic wrap and refrigerate for up to 2 days or freeze for up to 1 month. Reheat in a toaster or toaster oven.
Tip If you don’t have buttermilk on hand, make your own “sour milk” by mixing 1 tablespoon lemon juice or vinegar with enough low-fat milk or plain soy milk to measure 1 cup. Alternatively, blend equal proportions of fat-free plain yogurt and low-fat milk. Shelf-stable buttermilk powder is another option; substitute according to package directions, but for added calcium and body, replace liquid with low-fat milk instead of water.
Per serving 292 calories 8 g protein 60 g carbohydrates 3 g fiber 3 g total fat, 1 g saturated fat 56 mg cholesterol 331 mg sodium
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Shop Now for Mother’s Natural Toasted Wheat Germ (6×12 oz.)
