Make-ahead whole-wheat blueberry pancakes
Makes 12 servings
These pancakes are made with whole-wheat flour and flax for a good source of fibre and some heart-healthy omega-3. Freeze them for a quick breakfast (just pop them in the toaster) or for a great grab-and-go snack. You can also enjoy them right off the griddle.
- 2 cups (500 mL) buttermilk
- 1 tbsp (15 mL) canola oil
- 2 tsp (10 mL) vanilla extract
- 1/4 cup (50 mL) maple syrup
- 2 eggs
- 1 cup (250 mL) whole-wheat flour
- 1/2 cup (125 mL) ground flax seed
- 1/2 cup (125 mL) oat bran
- 1 tsp (5 mL) baking soda
- 1 tsp (5 mL) baking powder
- 1/4 tsp (1 mL) salt
- 1/2 cup (125 mL) frozen wild blueberries
Top the pancakes off with apple butter.
- In a large bowl mix together buttermilk, oil, vanilla, maple syrup, and eggs.
- In a second bowl combine flour, flax, oat bran, baking soda, baking powder and salt.
- Add dry ingredients to the wet ingredients and whisk together until you get a smooth batter. Gently stir in blueberries.
- Preheat non-stick fry pan or griddle to medium heat. Use a cup measure to spoon the batter into the pan. When finished cooking, place on wax paper to cool. There should be 12 pancakes.
- When fully cooled, stack pancakes with wax paper in between and place in a resealable freezer bag. Place in freezer.
- To serve: Remove one pancake from the freezer and place in toaster on the darkest setting. When finished, cut in half, spread with apple butter and serve like a sandwich. Perfect for running out the door!
Nutritional information per serving
- Calories: 132
- Protein: 6 g
- Fat: 5 g
- Saturated fat: 1 g
- Dietary cholesterol: 32 mg
- Carbohydrate: 19 g
- Sodium: 232 mg
- Potassium: 190 mg
Developed by Nadine Day, a registered dietitian who specializes in children's nutrition. ©The Heart and Stroke Foundation.
Posted May 2007.