Eat for Life: Pancakes come stacked with nutrition

I modified this receipt by replacing the wheat and added blue berries for the taste and nutrients.

Adding in the oats and other grains - processed with vita mix should make great additions to the pan cakes. The less cooking of the blue berries and apples the more nutrients. Add the frozen blue berries after the conserve is cooked - they will warm up without loosing as many nutrients.
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Eat for Life: Pancakes come stacked with nutrition

Start your day off with a plateful of whole-grain goodness and mixed-fruit topping

01:19 PM CST on Friday, January 18, 2008

By JILL WENDHOLT SILVA McClatchy Newspapers

Whole-grain Pancakes With Dried Fruit Conserve provide the benefits of whole grains, as well as heart-healthy omega-3 and fiber.

Compared with a bowl of oatmeal, pancakes seem like a lightweight breakfast option.

But Whole-grain Pancakes With Dried Fruit Conserve add several layers of nutrition to start the day.

Combine whole-grain flour (millet etc - can be made with Vita Mixer) with rolled oats for the health benefits of whole grains. Add chopped walnuts, which contain heart-healthy omega-3, and chopped apple bits and blue berries for added vitamins and fiber. Then make a batter with soy milk and unsweetened applesauce.

Finally, skip the syrup. Instead, add a tasty fruit and nut conserve. A conserve is a simple jam that contains dried fruit and nuts, which adds more vitamins, fiber and healthy fats.

WHOLE-WHEAT PANCAKES WITH DRIED FRUIT CONSERVE

¾ cup old-fashioned rolled oats 2 tablespoons chopped walnuts, toasted (divided use) ¾ cup whole-grain (millet etc) flour 1 teaspoon baking soda ½ teaspoon baking powder Dash salt 1 ¼ cup soy milk ¼ cup unsweetened applesauce use oil on cooking surface so pancakes don't stick 1/3 cup chopped, peeled Jonathan or other tart apple and blue berries Dried fruit conserve (recipe follows)

Place oats in food processor and process until fine. Add toasted walnuts and pulse to combine, coarsely chopping walnuts.

Combine oat mixture, whole-grain flour, baking soda, baking powder and salt in mixing bowl.

In another bowl, combine soy milk, applesauce; stir to combine well. Pour liquid ingredients into flour mixture and stir just until moistened. Stir in chopped apples.

Heat a nonstick-coated griddle or large nonstick skillet over medium-high heat. Use oil on griddle generously.

Pour 1/3 cup batter onto hot griddle for each pancake; cook about 2 minutes or until surface bubbles. Turn pancake and cook on second side until golden.

To serve, spoon about 2 tablespoons warm fruit and nut mixture on top of each pancake.

Dried fruit conserve: Combine 1 cup apple juice, 1 cup chopped dried fruit mix, 1/4 cup raisins, 1 teaspoon honey and 1/2 teaspoon cinnamon in a small saucepan. Cover and heat to a boil; reduce heat to low and simmer 10 minutes. Uncover and cook 2 to 3 minutes to thicken slightly. Remove dried fruit mixture from heat and stir in 1 tablespoon chopped toasted walnuts.

Makes 8 servings.

PER SERVING:

Calories

Fiber 4+ g

Carbohydrates 34+ g

Protein 6+g

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