Sunday, July 24, 2011

Hearty Pancakes

You have to love that I am sitting here, sharing heart healthy recipes while I watch Man vs. Food Nation. Anyway! Another collection of recipes from of dishes that are low in saturated fats, so try some of these and keep the bad fats away.

Hearty Pancakes

Pancakes are a morning staple, but they aren’t all that healthy if made with milk and eggs and slathered with butter and syrup.

This recipe uses applesauce to cut down on fat content and add some fiber as well. What’s more, walnuts give a slight crunch and "good" monounsaturated and polyunsaturated fats.

Yield: 6 servings (serving size: 2 pancakes and 2 teaspoons maple syrup)

Saturated fat: 1 g

Substituting applesauce for the buttermilk, shortening, or oil found in traditional pancake recipes adds fiber and cuts fat. The additional fiber, plus protein and good fats in walnuts, will help keep you full longer


  • 1 cup whole wheat flour
  • 1/4 cup all-purpose flour
  • 1/3 cup uncooked farina (such as Cream of Wheat)
  • 1/3 cup sugar
  • 1 teaspoon baking soda
  • 1 teaspoon baking powder
  • 1/2 teaspoon salt
  • 1 1/2 cups vanilla soy milk
  • 1/4 cup applesauce
  • 1 large egg, lightly beaten
  • Cooking spray
  • 1/2 cup golden raisins, divided
  • 1/2 cup coarsely chopped walnuts, divided
  • 1/4 cup maple syrup

  • Preparation
  • Lightly spoon the flours into dry measuring cups; level with a knife. Combine flours, farina, and next 4 ingredients (through salt) in a large bowl, stirring with a whisk. Combine milk, applesauce, and egg in a medium bowl, stirring until well blended. Add milk mixture to flour mixture, stirring until well combined. Let batter stand 5 minutes.
  • Heat a nonstick griddle or skillet over medium heat; coat pan with cooking spray. Pour about 1/4 cup batter per pancake onto pan; sprinkle each with 2 teaspoons raisins and 2 teaspoons walnuts. Cook 1 minute or until tops are covered with bubbles and edges look cooked. Carefully turn pancakes over, and cook 1 minute or until bottoms are lightly browned. Repeat procedure with remaining batter, raisins, and walnuts. Serve with syrup.
Cooking Light, NOVEMBER 2004
Nutrition Facts:
CALORIES 347 (23% from fat)
FAT 9g (sat 1g, mono 1.3g, poly 5.1g)
FIBER 4.3g
IRON 4.8mg
SODIUM 537mg