Eating Healthy Blog

Whole Wheat Blueberry-Walnut Pancakes

What a great way to start your day. Feel free to substitute any of your family’s favorite berries for the blueberries.

Prep time: 10 minutes
Cook time: 5 minutes
Total time: 15 minutes

EHBMH_whole wheat pancakesIngredients

  • 2/3 cup whole wheat flour
  • 2 tablespoons walnuts, finely chopped
  • 1 teaspoon baking powder
  • 1/2 teaspoon salt
  • 1/2 cup milk
  • 1 large egg yolk
  • 2 tablespoons melted butter, plus butter for the skillet
  • 2 tablespoons maple syrup
  • 2 egg whites
  • Pinch cream of tartar
  • 1 cup fresh or frozen (and thawed) blueberries
  • 1 cup fresh or frozen (and thawed) blueberries for topping, optional

Preparations

  1. In a small bowl, mix together the flour and walnuts. Stir in the baking powder and salt.
  2. Whisk together the milk, egg yolk, melted butter, and maple syrup in a large bowl. Add the flour-walnut mixture and gently stir together.
  3. In a separate bowl, beat the egg whites and cream of tartar until stiff peaks form. Gently fold the beaten egg whites into the pancake batter. Gently fold in 1 cup of blueberries.
  4. Heat a large skillet or pancake griddle over moderate heat and brush lightly with the butter. Let heat 1 minute. Using a large spoon, form pancakes about 3 inches wide, and cook for 2 minutes; gently flip pancakes over, and cook another 1 to 2 minutes. Repeat with the remaining batter. Serve hot with butter and top with the remaining cup of blueberries (if using). (Makes 4 servings)

Variations

  • Use cooking spray or vegetable oil instead of butter for greasing the pan.

Nutrition Facts

  • Calories – 257
  • Total Fat – 14 g
  • Saturated Fat – 7 g
  • Cholesterol – 81 mg
  • Sodium – 548 mg
  • Carbohydrate – 29 g
  • Fiber – 4g
  • Protein – 7g
  • Calcium – 133 mg
  • Iron – 1 mg

Resource: Babycenter.com

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