Heart Healthy Whole-Wheat Pancakes

 

Serves: 4         Calories: 110 (3 regular size pancakes)

FOR THE PANCAKES:

  • 1 cup organic whole-wheat flour
  • 2/3 cup finely chopped California walnuts
  • 3 teaspoons baking powder
  • 1/4 teaspoon baking soda
  • 1/4 teaspoon  Sea Salt
  • 2 eggs (Eggslands Best)
  • 1 cup plus 2 tablespoons milk (and additional milk if needed)
  • 2 tablespoons Organic applesauce
  • 1 tablespoon Organic Maple Syrup
  • vegetable oil (for cooking the pancakes)

FOR THE PUMPKIN YOGURT SAUCE:

  • 1 1/4 cups plain nonfat yogurt
  • 1/2 cup cooked, Organic Canned Pumpkin
  • 1/3 cup apple cider
  • 1 – 4 tablespoons organic maple syrup (depending on how sweet you want the sauce)
  • 2 teaspoons pumpkin pie spice
  • 1/4 Sea Salt

DIRECTIONS

  1. Combine the flour and 1/3 cup of the walnuts in a food processor and pulse until the walnuts are finely ground. Pour into a mixing bowl and add the baking powder, baking soda and sea salt. Stir with a whisk to combine the dry ingredients.
  2. In a separate bowl, combine the eggs (Eggslands Best) and milk and beat until blended. Add the organic applesauce and organic maple syrup and stir until smooth. Pour the egg mixture over the flour mixture and stir just until the dry ingredients are moistened.
  3. Wipe the surface of a nonstick skillet with oil and place over medium-high heat. When the skillet is hot, spoon the batter onto it, using about 3 tablespoons of batter for each pancake. (If the batter seems too thick, add another 1 – 2 tablespoons of milk.) Sprinkle each pancake with about 1 teaspoon of the remaining chopped walnuts. Cook until the pancakes look dry around the edges and bubbles break on the surface, about 2 minutes. Turn and cook about 1 minute more on the other side. Serve the pancakes hot, with Pumpkin Yogurt Sauce.
  4. For the sauce, combine all the ingredients in a saucepan and whisk until smooth. Before serving, stir over low heat to warm gently don’t let it come to a boil.

Heart Facts:

Whole-Wheat Flour: One of the primary nutritional differences between whole-wheat and white flour is the food’s fiber content. Dietary fiber has a number of health benefits — it prevents constipation, lowers blood cholesterol and might help you lose weight.

Whole-wheat flour contains several vitamins, including folate, riboflavin and vitamins B-1, B-3 and B-5.  Making a few easy substitutions in your diet helps you reap the nutritional benefit of whole-wheat flour without sacrificing the foods you love.

Walnuts not only taste great but are a rich source of heart-healthy monounsaturated fats and an excellent source of those hard to find omega-3 fatty acids. Like most nuts, they can easily be added to your Healthiest Way of Eating. Just chop and add to your favorite salad, vegetable dish, fruit, or dessert.  Walnuts provide an unusually high level of vitamin E.  Antioxidant and anti-inflammatory benefits of walnuts has moved this food further and further up the ladder of foods that are protective against metabolic syndrome, cardiovascular problems, these anti-inflammatory and antioxidant phyto-nutrients also help explain the decreased risk of certain cancers—including prostate cancer and breast cancer and type 2 diabetes.

 

 

 

Picture: By Jack and Jason’s Pancakes – www.jackandjasons.com, CC BY-SA 4.0-3.0-2.5-2.0-1.0, https://commons.wikimedia.org/w/index.php?curid=14689803

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