Bursting with berries. Literally.
Aren’t you glad I didn’t say “berry delicious”? Although that would also be an apt description. This recipe takes an American and Dutch favorite and kicks up the nutrition and flavors by making a few simple substitutions and including whole grains and other fiber-rich ingredients. Add blueberries and top with more blueberries and blackberries and – voilà! – your weekend brunch just got that much better for you.
My original post about whole grain pancakes came last September, when I was still enjoying the late crop of autumn raspberries. Please visit the post for the “how” and “why” to switch from refined to whole grain pancakes.And, of course to partake of additional pancake porn.
Today I give you just the actual recipe and more delightful photos to taunt your tastebuds and encourage you again to make pancakes from scratch: ditch the mix and follow this simple recipe for a heartier and healthier pancake. Still not an everyday food – and, really, I’d say less than monthly, for sure – there’s a place for pancakes in a healthy diet based on the fundamental nutritional principles of variety, moderation, and balance.
Whole Grain Blueberry Pancakes: Recipe, Cooking, and Plating
Makes 12 five inch pancakes. I often cut the recipe in thirds to make 4 pancakes for a single serving (with some left over).
- 1 1/2 c white whole wheat flour
- 2 tbsp whole oats
- 3 tbsp sugar
- 1 1/2 tsp baking powder
- 1/2 tsp salt
- 1 1/2 c skim milk
- 3 tbsp canola oil
- 2 large eggs, slightly beaten
- 1 tsp vanilla
- 1 c blueberries (or more)
- ~1/4 c wheat germ
I like lots of berries in my pancakes both for flavor and nutrition, but it creates a dominant presence, as you’ll note from the top photograph. Use fewer berries per pancake if you prefer. Also note that these pancakes are not ready to be flipped yet: no bubbles.
Preparation. Sift together the dry ingredients and whisk the wet ingredients together in another bowl. Pour the wet ingredients over the dry and mix gently until combined. Add blueberries and let mixture sit for 5 minutes. Spoon a scant 1/4 c of batter onto an oiled griddle at high heat (not quite the hottest setting on your stove). After each individual pancake has cooked for about 1 minute add a bit more batter to each to achieve a thicker pancake, if desired. Sprinkle with wheat germ. Once little bubbles start appearing on your pancakes and a few have burst turn them over and cook another few minutes.
These turned out a bit browner than I had intended, but they were just fine nevertheless. If you make them at home, I’d aim for, well, less brown.
Notes. The ratio of wet to dry ingredients really matters to achieve the proper texture and consistency. For example, beware that while honey adds a nice flavor, the extra liquid impacts the texture and can make the pancakes too thin and heavy; if you use it, use less, or add a bit more oats. Likewise, keep to large (not extra large) eggs. You can use whatever milk you’ve got, but skim has no saturated fat and works just fine. Buttermilk would also be great. As well, I’ll often use whole grain cornmeal in place of the oats (or 1 tbsp each) for variety: corn and blueberries are a great flavor combination.
Not much else to say but plate ‘em up and enjoy!
Dr. P. K. Newby is a nutrition scientist and educator with expertise in the prevention of obesity and chronic diseases through diet and the relations between agriculture, food production, and public health. She brings together her passions for food, cooking, science, and sustainability through her writing and videos to help people eat their way towards better health, one delectable bite at a time. If you like what you see here at The Nutrition Doctor is In the Kitchen, please subscribe to my blog from the home page, become a fan on Facebook, follow me on Twitter, check out my food porn on Pinterest, watch my cooking videos on YouTube, and peruse my recipe page for soups, salads, seafood, sweets, and more. Thank you for reading.
