Recipes

Whole Wheat Pancakes
(Makes 24 2-inch pancakes)

Six simple ingredients are all it takes to make these nutritious, whole grain pancakes. They are delicious with fresh fruit, unsweetened spreadable fruit, or maple syrup.

• 1 banana
• 1¼ cups fortified soymilk or rice milk
• 1 tablespoon maple syrup
• 1 cup whole wheat pastry flour or whole wheat flour
• 2 teaspoons sodium-free baking powder
• ¼ teaspoon salt
• fresh fruit, spreadable fruit or maple syrup for serving

In a large bowl, mash banana, then stir in milk and maple syrup.

In a separate bowl mix flour, baking powder, and salt. Add to banana mixture and stir until smooth.

Pour small amounts of batter onto a preheated non-stick, lightly oil-sprayed griddle or skillet and cook until tops bubble. Flip with a spatula and cook second side until golden brown, about 1 minute. Serve immediately.

Per pancake: 42 calories; 2 g protein; 9 g carbohydrate; 0.5 g fat; 1 g fiber; 37 mg sodium; calories from protein: 14%; calories from carbohydrates: 75%; calories from fats: 11%

Recipe from Healthy Eating for Life for Children by PCRM nutrition director Amy Lanou, Ph.D.

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