4
Serves
Preparation time: 20 minutes
Cooking time: 15 minutes
Adding ground flaxseeds to this pancake recipe pumps up the fiber and protein while adding alpha linolenic acid (ALA) which helps prevent heart disease and provides anti-aging and anti-inflammatory effects to help reduce insulin resistance and diabetes.
11/2 cups self-rising flour
1/4 cup ground flaxseeds
2 tablespoons sugar
2 large eggs, separated
11/4 cups reduced-fat buttermilk
1 large banana, thinly sliced
To serve (optional)
1/3 cup Greek-style yogurt
1/4 teaspoon ground cinnamon
11/2 tablespoons honey
1. Mix the flour, flaxseeds, and sugar in a large bowl. Mix the egg yolks with the buttermilk and 1 tablespoon cold water in a measuring cup. Gradually beat the buttermilk mixture into the flour to make a very thick batter.
2. Whisk the egg whites in a medium bowl until light and fluffy. Fold into the batter. Fold in the banana.
3. To cook the pancakes: Coat a large nonstick skillet with cooking spray. Heat over medium heat. Spoon about 1/4 cup batter for each pancake into the skillet and cook until bottoms are golden and small bubbles start to form on top, about 3 minutes. Flip the pancakes and cook until browned and cooked through, 1 to 2 minutes. (Adjust the heat as necessary for even browning.) Keep the pancakes warm in a 200°F (90°C) oven while you finish cooking the remaining batter.
4. Mix the yogurt and cinnamon. Serve the pancakes warm, topped with a dollop of spiced yogurt and drizzled with honey, if you like. One serving is 3 pancakes. Wrap any leftover pancakes individually in plastic wrap and refrigerate for up to 2 days or freeze for up to 1 month. Reheat in a toaster or toaster oven.
Per serving: 350 calories, 15 g protein, 53 g carbohydrates, 9 g fiber, 9 g total fat, 1 g saturated fat, 447 mg sodium.