by Chrishonda Brown
It’s time to celebrate Pancake Week. Even though pancakes were traditionally made to use up leftover rich and fatty foods before Lent, here are some great ways to still enjoy delicious pancakes while maintaining your healthy lifestyle.
Use 100 percent whole-wheat flour or oatmeal. Start by replacing just half the flour with whole grain. You may be surprised at the pleasant taste of the extra heartiness.
Add fruits and veggies right into the batter. Blueberry pancakes are common, but experiment with other fun additions. Add applesauce, banana, shredded carrots, zucchini or even pumpkin.
Lighten up on the buttery, syrupy toppings. Use simple fruit compotes instead, or at least drizzle instead of drench. You can also use a nut butter for an extra pop of protein.
And remember…pancakes aren’t only for breakfast. You can have a fun, family meal with them any time of day.
Chrishonda Brown, who holds a Master of Science in kinesiology, is a guest columnist for Kansas State Research and Extension, Wyandotte County. For more recipes visit www.kidsacooking.org Like our Facebook page at www.facebook.com/KSREWyco and follow us on Twitter @WyCoSnapEd.
Perfect Pumpkin Pancakes
Makes: 6 servings
2 cups whole-wheat flour
2 tablespoons brown sugar
1 tablespoon baking powder
1¼ teaspoon pumpkin pie spice
1 teaspoon salt
1 egg
½ cup canned pumpkin
1¾ cup skim milk
2 tablespoons vegetable oil
Directions:
Combine flour, brown sugar, baking powder, pumpkin pie spice and salt in a large mixing bowl.
In a medium bowl, combine egg, canned pumpkin, milk and vegetable oil, mixing well.
Lightly coat a griddle or skillet with cooking spray and heat on medium.
Using a ¼-cup measure, pour batter onto hot griddle or skillet. Cook until bubbles begin to burst, then flip pancakes and cook until golden brown, 1½ to 2½ minutes. Repeat with remaining batter.
Nutritional information for each serving: 260 calories, 6g total fat, 1g saturated fat, 0g trans fat, 35mg cholesterol, 43g carbohydrates, 2g fiber, 10g sugars, 690mg sodium, 8g protein, 90% Vitamin A, 2% Vitamin C, 25% calcium, 15% iron.