Field Berry Almond Pancakes

Breakfast.
These hearty, stick-to-your-ribs pancakes are packed with oats, almonds and berries. As a result, they are an excellent source of fibre, which will help you feel full all morning long.  Their small size means they’re ideal for freezing and popping in the toaster for a quick workday breakfast before you dash out the door. Tip:  Fresh or frozen berries work equally well in this recipe. 

Field Berry Almond Pancakes

Ingredients

Quantity Ingredients
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
4 egg whites
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

Directions

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.

Serves 4.

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