Posted on by Paula Gallagher
Shrove Tuesday, Fat Tuesday, Pancake Tuesday, Mardi Gras... whatever you call it, millions of people are eating pancakes today! Whether you observe Lent or not, why not join in the fun of Pancake Tuesday? Personally, I think breakfast for dinner is always a good idea for many reasons, including being simple to prepare and full of nutritional goodness.
The following recipes are wholesome, cost effective, vegetarian and can be made with gluten-free flours, as well.
Whole Grain Blueberry Pancakes
• 1 cup whole wheat flour
• 1/2 cup rolled oats
• 1/4 cup cornmeal
• 3 Tbsp flaxseed meal
• 3 Tbsp brown sugar
• 1 tsp baking powder
• 1/2 tsp baking soda
• 1 egg, beaten
• 2 cups buttermilk
• 2 Tbsp butter
• Organic blueberries
1. In a large bowl, stir together the whole wheat flour, oats, cornmeal, flaxseed meal, brown sugar, baking powder and baking soda. Pour in buttermilk and egg. Stir just until smooth.
2. Heat a large skillet or griddle over medium heat. Coat with some butter. Drop batter by large spoonfuls onto the griddle, and add blueberries to each pancake. You can add as many as you want. Cook until bubbles form and the edges are dry. Flip, and cook until browned on the other side. Repeat with remaining batter. This makes about 10 to 12 pancakes, depending on size. Top with a little maple syrup and more berries.
• 1 cup organic soy or almond milk, unsweetened
• 1 egg
• 1 Tbsp extra-virgin olive oil
• 1/2 cup organic pure pumpkin purée, unseasoned
• 3/4 cup whole grain pancake mix
• 2 Tbsp wheat germ
• 1 tsp cinnamon
• Butter (for frying pancakes)
1. In a medium bowl whisk together milk, egg, oil and pumpkin. Add pancake mix, wheat germ and cinnamon. Stir well.
2. Heat a large frying pan over medium heat. Add a small amount of butter to lightly coat the pan. Pour 1/4 cup batter for each pancake and cook until deep golden brown. Flip and cook the other side until done. Serve with a little maple syrup and some chopped nuts!
I actually make smaller versions of these and stack them up in a short, squat thermos, and they stay hot for my kids' school lunch.
This is my favorite because they are red! Beets are rich in folate, as well as betacyanin (giving beets their purple/red color). Betacyanin has been found to possess a cancer-fighting ability. And kids especially love that they are eating pink pancakes!
• 1 medium-sized beet, peeled and chopped
• 1 1/4 cups whole wheat or oat flour
• 1 tsp cinnamon, divided
• 1 1/2 tsp baking powder
• 1/4 tsp salt
• 1 cup milk
• 1/2 cup plain yogurt
• 1 medium banana
• 1 large free-range egg
• 1 Tbsp unsalted butter
1. Place the chopped beet in a steamer basket and set over at least 1 inch of water, and steam until tender. Set aside to cool.
2. In a large bowl, stir together whole wheat or oat flour, 3/4 tsp cinnamon, baking powder and salt. Place beet, milk, yogurt and banana in blender container and blend until smooth. Blend in egg. Add beet mixture to the dry ingredients and gently combine. Let the batter rest for 10 minutes.
3. Heat a skillet over medium heat. Add butter to the skillet and melt. Pour batter for each pancake into the pan and cook for 2 minutes, or until darkened around the edges and bubbles form on the surface. You can make them as small or as large as you like. Flip and cook for 2 minutes more. Serve with a little maple syrup.
Photo from here, with thanks.
Paula is a highly qualified and experienced nutrition counselor on the staff at Village Green.
Margo's impressive knowledge base is the result of a unique blend of educational and professional experience.
Dr. Neal Barnard
Dr. Barnard leads programs advocating for preventive medicine, good nutrition, and higher ethical standards in research.
Dr. Joseph Pizzorno
Dr. Joseph Pizzorno, ND is a pioneer of integrative medicine and a leading authority on science-based natural medicine.
Debi is a registered dietitian with a master’s degree in nutrition, a personal trainer, and whole health coach.
Teri is a is a Certified Coach Practitioner with extensive certifications and experience in holistic medicinal practices.
Dr. Rav Ivker
Dr. Rav Ivker is a holistic family physician, health educator, and best-selling author.
Susan writes about the connection between plant-based diets and a reduced risk of chronic diseases.
Dr. Rob Brown
Dr. Brown's blended perspective of healthcare includes a deeply rooted passion for wellness and spiritual exploration.