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Start Your New Year With Practically Perfect Pancakes

Nutrition | December, 29 2014

By: PCFSN Communications

As you prepare to head into the New Year, don’t forget to make time for a healthy meal.  The President’s Council on Fitness, Sports and Nutrition encourages you to take a break from all the holiday hustle and bustle and remember what’s most important this holiday season – spending time with family, friends, and loved ones.  There’s no better way to do that than over a delicious, home-cooked meal that you can make together.

Dr. Ian Smith, a member of the President’s Council, has a great recipe for a healthy twist on a classic breakfast favorite that the whole family can have fun preparing.  So whether you’re celebrating the holidays in sunny San Diego or snowy Syracuse, fire up the griddle and we know you’ll flip for Dr. Smith’s healthy, holiday hotcakes!

Whole-Wheat Pancakes with Blueberry-Lemon Compote

Great pancakes don’t happen by accident, but get them right and they are heaven on a breakfast plate. These flapjacks get their sturdy character from whole-wheat flour, but they owe their divine flavor to kisses of honey, vanilla, and cinnamon. Compote is just a fancy French word for homemade preserves and a great way to make your own topping without artificial additives. It’s so delicious on the pancakes that you may forget the syrup!

Serves 4

For the blueberry-lemon compote:
1 cup fresh blueberries
1 teaspoon sugar
Zest of 1 lemon

For the pancakes:
1 cup whole-wheat flour
1/2 cup all-purpose flour
1/4 cup wheat germ
1 teaspoon baking powder
1/2 teaspoon ground cinnamon
1/4 teaspoon salt
1 1/4 cups light almond milk
1/4 cup nonfat plain Greek yogurt
2 large eggs
1 tablespoon honey
1 teaspoon vanilla extract
Cooking spray

  1. In a small saucepan over medium heat, combine the blueberries, sugar, and 3 tablespoons water. Bring to a simmer and cook until the blueberries just begin to pop, 3 to 4 minutes. Remove from the heat and stir in the lemon zest. Set aside.
  2. In a large bowl, combine the flours, wheat germ, baking powder, cinnamon, and salt. Whisk to incorporate.
  3. In a separate large bowl, combine the almond milk, yogurt, eggs, honey, and vanilla extract. Whisk until incorporated. Add the wet ingredients to the dry and stir just until combined. Do not over mix.
  4. Spray a large nonstick griddle or skillet with cooking spray and heat over medium heat.
  5. Pour 1/4 cup of the batter for each pancake on the griddle and cook until bubbles appear on the surface, the edges are set, and the bottom is light golden brown, 2 to 3 minutes. Flip the pancakes and cook until the underside turns golden, about 2 minutes more.
  6. Remove the pancakes from the pan and continue with the remaining batter. Serve the pancakes with the compote drizzled over the top.

Nutritional Information Per Serving: 284 cal., 5 g fat, 1 g sat. fat, 50 g carb., 12 g protein, 386 mg sodium, 7 g sugar, 6 g fiber.

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