Wednesday, March 26, 2014

Whole Wheat Vegan Pancakes
Fruit - A Nice Alternative to Syrup

Light and healthy whole wheat pancakes.

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Pancakes always seem like a special meal to me. Maybe because they are generally served on weekends when we have a bit more time. I used to love making little silver dollar-sized ones when the kids were little. And I'll admit that I occasionally still make the little guys for myself. 

Pancakes themselves can make a light and healthy meal. But when weighed down with butter on every layer and drowned in sugary syrup, not so much. A great alternative to that is to smother the pancakes in fresh berries and fruit. One of my favorite combinations is raspberries and chopped mangos. Bananas and strawberries or peaches and blueberries also make great toppings - the combinations are endless!  

A touch of powdered sugar goes a long way and makes a nice presentation. Place one half teaspoon of powdered sugar in a fine mesh strainer and shake over each serving of pancakes. One half teaspoon of powdered sugar only adds 5 calories.

Low sugar jam is another good alternative to butter and syrup. Low Sugar Strawberry Jam is delicious on pancakes or French toast. My eBook has an entire chapter dedicated to making healthy jam. 

But if you do use butter (or a vegan buttery spread) and syrup, use it sparingly. A little will give you the flavor you need. This stack of pancakes has only a single tablespoon of maple syrup over the top. 

Pancakes also make a great dinner when served with vegan sausage!

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Whole Wheat Pancakes
[makes 4 servings]

1 cup King Arthur white whole wheat flour
1 teaspoon aluminum free baking powder
1 teaspoon baking soda
1/4 teaspoon salt
1 1/3 cup unsweetened almond milk
1 tablespoon extra virgin olive oil plus some for griddle
1 tablespoon maple syrup or agave nectar

Place the flour, baking powder, baking soda and salt in a 1-quart pyrex pourable glass container. Stir to combine.

Mix the milk, oil, and maple syrup (or agave) in a 1-pint container.

Heat a large, lightly oiled griddle on medium heat.

Add the milk mixture to the dry ingredients and stir until combined. Pour pancakes onto the griddle using about 1/4 cup for each pancake.

Cook until you see bubbles on top, about 3 minutes or so. Flip over.

Cook another few minutes until done and brown on both sides.

Serve immediately. Top with fruit, low-sugar jam, or syrup.

Per serving (pancakes only): 153 calories, 5 g total fat, 0 g saturated fat, 0 mg cholesterol, 4 g protein, 21 g carbohydrates, 3 g dietary fiber, and 597 mg sodium.

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