|3/4 cup / 175 ml||whole-wheat flour|
|1/4 cup / 50 ml||all-purpose flour|
|1/3 cup / 75 ml||quick oats|
|1/4 cup / 50 ml||sliced almonds|
|1 tsp / 5 ml||baking powder|
|1/4 tsp/ 1 ml||nutmeg|
|1/8 tsp / 0.5 ml||salt|
|3/4 cup / 175 ml||low-fat (1% MF or less) plain yogurt|
|1/4 cup / 50 ml||low fat milk or soy milk|
|1/2 tsp / 2 ml||almond extract|
|1.5 tsp / 7 ml||canola oil|
|1/2 cup / 125 ml||blueberries|
|1/2 cup / 125 ml||raspberries|
In a large mixing bowl combine flours, oats, almonds, baking powder, baking soda, nutmeg and salt. Set aside.
In a large mixing bowl, whisk together egg whites till white and fluffy, about 30 seconds. Add yogurt, milk and almond extract; whisk to combine. Add dry ingredients to bowl, whisk together until ingredients are just combined.
Heat oil in a large skillet over medium-high heat, when pan is hot, reduce heat to medium and pour ¼ cup (50 ml) batter into pan to make each pancake. Sprinkle each pancake with 2 tbsp (25 ml) berries. When bubbles start to appear at edges of pancakes, about 4 to 5 minutes, flip and continue cooking for another 4 to 5 minutes or until pancakes are brown.
Remove from heat and serve immediately.
Makes 8 pancakes.
Per 2 pancakes: 255 cal, 13 g pro, 7 g total fat (1 g saturated fat), 38 g carb, 6 g fibre, 2 mg chol, 401 mg sodium
Excellent source of magnesium
Good source of vitamin E, calcium, folate, iron, potassium
Source: Leslie Beck's Longevity Diet