At three grams of fiber per pancake, these aren’t your typical flapjacks. This recipe from Cook Smart, Eat Well uses ground flaxseed to increase the fiber and omega-3 fatty acids, as well as mashed bananas to replace oil. Consider adding berries or banana slices on top to decrease the need for additional added sugar.
Shopping List: Ground flaxseed, bananas
Check For: All-purpose flour, baking powder, sugar, salt, skim milk, eggs, vanilla, cooking spray
Servings: 12
Author: Jennifer A. Welper, Wellness Executive Chef
Recipe Category: Breakfast
Nutritional Information Per Serving (1 pancake)
- 130 calories
- 4 g fat
- 170 mg sodium
- 18 g total carbohydrate
- 5 g protein
Ingredients
- 1 cup ground flaxseed
- 1 cup all-purpose flour
- 1 tablespoon baking powder
- 1 tablespoon sugar
- ½ teaspoon salt
- 1 ½ cups skim milk
- 2 eggs
- 1 teaspoon vanilla extract
- 1 ¼ cup mashed bananas
Directions
- In a medium bowl, combine the flaxseed, flour, baking powder, sugar and salt.
- In another medium bowl, combine the milk, eggs and vanilla extract.
- Make a small indentation (a “well”) in the middle of the dry ingredients, and slowly add the wet ingredients to the dry while whisking. Add mashed bananas to the mixture.
- Lightly coat a large sauté pan or griddle with cooking spray and preheat to medium heat.
- Place ¼-cup scoops of batter in the pan. The pancakes should be golden on each side.
- Due to the heaviness of the flaxseed, these pancakes may take a longer time to cook through. Lower the heat if necessary.
- A pancake is done when it feels firm to the touch instead of mushy.
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Additional References and Notes:
- In addition to sliced bananas, enjoy these pancakes with fresh blueberries and a sprinkling of cinnamon or powdered sugar.
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