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Quick and Healthy Recipe: Whole Grain & Flaxseed Pancakes

Posted Aug 24 2008 6:44pm
I spotted this recipe in the back of an Arrowhead Mills multigrain pancake and waffle mix I bought, and tinkered with it a little.



The end result makes for a delicious and very nutritious brunch.



Preparation Time : 15 - 20 minutes

Yield : 4 Pancakes

Serves : 2



INGREDIENTS



¾ cup whole grain/multigrain pancake mix (i.e.: Arrowhead Mills)

1 Tbsp. canola oil

½ cup + 2 Tbsp. soymilk ( highly recommend plain or unsweetened varieties)

¼ cup chopped walnuts

1 Tbsp. vanilla extract

2 Tbsp. ground flaxseed

Trans-fat free margarine/Earth Balance "butter" sticks (enough to grease skillet)

2 medium bananas

1 cup sliced strawberries



INSTRUCTIONS



1. Combine pancake mix, canola oil, soymilk, chopped walnuts, vanilla extract, and ground flaxseed in medium bowl.

2. Stir lightly until ingredients are evenly mixed. The batter will be a little lumpy; this is normal. DO NOT OVERMIX.

3. Lightly grease skillet and place over medium flame.

4. Gently pour batter into skillet (remember, this batter makes four pancakes.)

5. Flip pancakes as soon as golden brown color appears on bottom.

6. Once pancakes are evenly cooked, serve on plate and top with bananas and strawberries.



NUTRITION FACTS (if using unsweetened soymilk)



Per serving (2 pancakes, topped with bananas and strawberries):



552 calories

1 g saturated fat

12 grams monounsaturated fat (the fat that helps reduce LDL cholesterol and heart disease risk that most people do not get enough of)

1.6 grams Omega-3 fatty acids (in the form of ALA; 75% of a day’s worth)

412 milligrams sodium

12 grams fiber

5 grams added sugar

11.5 grams protein



Excellent source of : fiber, whole grains, monounsaturated fat, Omega-3 fatty acids, vitamin E, vitamin C

Good source of : protein, potassium, manganese, niacin, thiamin, riboflavin, folate, vitamin B6
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