BlubberBeGone

This recipe is from recipezaar.com, with thanks to Chrystin for passing it on. There’s lots of good stuff in there.

• For the health benefits of almonds
• For the heath benefits of walnuts
• For the health benefits of oats
• For the health benefits of whole wheat

Although there is not much sugar or oil in the recipe, (1/4 cup each for the whole recipe), here are some ways, if you wanted, to make it even healthier. You could sweeten the pancakes with a different method, eg. stevia, or reduce the amount of sugar and use cinammon (or similar) to give the sensation of sweetness. As for the oil, choose a heart-healthy oil or substitute apple sauce or pureed prunes for some of it. Here is a link to a fact sheet on substitutions to make recipes healthier.

Anyway, here is the recipe as it first appeared:

Copycat IHOP Harvest Grain & Nut Pancakes

SERVES 4 -8

Ingredients:

• 3/4 cup Quaker Oats
• 3/4 cup whole wheat flour
• 2 teaspoons baking soda
• 1 teaspoon baking powder
• 1/2 teaspoon salt
• 1 1/2 cups buttermilk
• 1/4 cup vegetable oil
• 1 egg
• 1/4 cup sugar
• 3 tablespoons finely chopped blanched almonds
• 3 tablespoons chopped walnuts

Directions:

1. Lightly oil a skillet or griddle, and preheat it to medium heat.
2. Grind the oats in a blender or food processor until fine, like flour.
3. Combine ground oats, whole wheat flour, baking soda, baking powder and salt in a medium bowl.
4. In another bowl combine buttermilk, oil, egg and sugar with an electric mixer until smooth.
5. Combine dry ingredients with wet ingredients, add nuts and mix well with mixer.
6. Ladle 1/3 cup of the batter onto the hot skillet and cook the pancakes for 2 to 4 minutes per side or until brown.

Nutrition: (Full breakdown available on recipezaar site)

(Per serving, where recipe makes 4 servings)

Macronutrients

• Calories: 433
• Total Fat: 23.9g (3.5g saturated, 7.5g Monounsaturated, 11.5g Polyunsaturated, 0.0g Trans Tats)
• Total Carbs: 45.8g (5.3g Fibre)
• Protein: 12.4g

Micronutrients

• Vitamin A 88mcg
• Vitamin B6 0.2mg
• Vitamin B12 0.4mcg
• Vitamin E 5mcg
• Calcium 233mg
• Iron 2mg

Serving suggestion: serve with frozen (or fresh) raspberries and blueberries, heated in the microwave until they pop, with Fat Free Greek Yogurt and a sprinkling of flax seeds for extra omega-3.