Jan./Feb. Recipe of the Month — Berry Good Pancakes

(Photo by Marusa Jonas, Nutrition Education Program)
(Photo by Marusa Jonas, Nutrition Education Program)

By Alyssa Havlovic, MS, RDN, ACSM-EP-C, Extension Educator in Lancaster County

January 28th is National Blueberry Pancake Day! Celebrate with this “Berry Good Pancake” recipe.

(Yield: 8 servings)

• 2 eggs
• 1 1/2 cups low-fat or fat-free milk
• 2 Tablespoons vegetable oil
• 1 cup whole wheat flour
• 1 cup all-purpose flour
• 2 Tablespoons baking powder
• 2 Tablespoons sugar
• 1 cup blueberries, fresh or frozen
• Fruit sauce or berry jam for topping (optional)

1. Wash hands with soap and water. Break eggs into a clean, large bowl. Be sure to wash your hands after handling the raw eggs. Add milk and oil. Mix well.

2. Add the whole wheat flour, all-purpose flour, baking powder and sugar to the milk mixture. Stir just enough to wet the flour.

3. Gently mix in the blueberries. Cook pancakes on a lightly greased griddle or frying pan.

4. Cook until the pancakes are full of bubbles and the under-surface is lightly browned. Lift with a spatula and flip over. Lightly brown the other side.

5. Store leftovers in a sealed container in the refrigerator for up to four days.

Note: Though pancakes taste best fresh from the griddle, they can be held briefly as you make others by placing them in a single layer on a baking sheet in a 200°F oven.

Tip: Freeze leftover pancakes and pop them in the toaster to reheat for a quick breakfast option throughout the week.

Nutrition Information: Serving Size (1/8 of recipe): Calories 190; Total Fat 5g; Saturated Fat 1g; Cholesterol 45mg; Sodium 400mg; Total Carbohydrates 31g; Fiber 3g; Total Sugars 7g;, includes 3g Added Sugars; Protein 7g; Vitamin D 6%; Calcium 20%; Iron 10%; Potassium 4%; ESHA Food Processor

Source: food.unl.edu