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A Healthier, Heart-ier pancake!

Jan 2012 008

Warm and fluffy pancakes, a breakfast indulgence that many people just drool over. Topped with fruit, maple syrup, chocolate or whipped cream – they always sound so darn appealing.  I try to love them, really I do, but each time I  eat one – even just a plain old pancake with minimal syrup, I am left feeling sick and undernourished.  It  shouldn’t bother me that my body doesn’t agree with eating pancakes -after all they are typically sugar on sugar (maybe a touch of fibre if they are topped with fruit). Making pancakes a regular breakfast item is not the best nutritional choice however indulging on pancakes once in a while is a treat everyone is entitled too!  So this weekend when my kids asked for pancakes for breakfast, I decided to try a new recipe.  One that would have more substance, be healthier and yes heart-ier.  Instead of using all white flour  I used mainly oats, I also swapped out vegetable oil for 2 whole bananas and and a dollop of sour cream.  These higher fibre, higher protein pancakes are a heart friendly version that did not leave me feeling icky.  Even the kids ate them up – asking for seconds!

Banana Oat & Blueberry Pancakes

  • 1 cup of whole oats, processed in the food processor for 45 seconds or until coarsely ground
  • 1/2 cup whole oats
  • 1/2 cup flour (whole wheat or white)
  • 2 tsp baking powder
  • 2 medium bananas (ripe or riper!)
  • 2 eggs
  • 1/2 cup milk
  • 2 Tbsp sour cream
  • 1 tsp cinnamon (optional)
  • 1 tsp vanilla (optional)
  • 1/4 tsp sea salt
  • Fresh or frozen blueberries – about 3/4 cup
  1. Combine processed oats, whole oats, flour and baking powder in a large bowl.
  2. In a blender combine bananas, eggs, milk, sour cream, cinnamon, vanilla and sea salt.  Alternatively combine in a bowl using a wooden spoon – stir vigorously!
  3. Pour wet ingredients into dry and stir – do not over mix, some lumps are ok.
  4. Preheat a nonstick pan over medium heat.  Add approximately 1/2 cup of mixture to pan.  Top with about 10 blueberries.
  5. Cook for approximately 5 -7 minutes or until air bubbles appear on top of the pancake.  Flip and cook an additional 3 minutes.
  6. Repeat until all the batter is cooked.
  7. Serve with maple syrup or like I eat them – Plain!

 

 

Andrea

Andrea

Andrea Buckett enjoys a career that has embraced multiple arenas as a diversified food expert; her experience is rich in knowledge about all things food. Founder of Insatiable Food, Andrea has encompassed exciting platforms on television, in writing, recipe development, culinary instructing and food event productions. Combined with a keen eye for food trends and a strong background in homeopathic medicine and nutrition, Andrea’s passion is to inspire others to eat well and live well. Andrea is an active social media user with her Blog Insatiable Food, you can follow her on Twitter & Facebook.

 

One Response

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