Since makeovers are what we’re all about, we took a quintessential morning favorite—pancakes—and added a hefty helping of good health. How’d we do it? Well, we used nutrient-rich ingredients including peanut butter, whole wheat flour, ground flaxseed (if you don’t have any on hand, use wheat germ), low-fat milk, eggs, and strawberries. What follows is a peanut butter-inspired recipe that is perfect for busy weekdays or lazy weekends. You’ll find this recipe on our new family recipe app, Meal Makeovers.
Makes 5 Servings (about 14 pancakes)
- 1 cup all-purpose flour
- 1/2 cup whole wheat flour
- 1/4 cup roasted, unsalted peanuts, coarsely chopped
- 2 tablespoons ground flaxseed or wheat germ
- 1 tablespoon baking powder
- 2 large eggs, beaten
- 1/3 cup natural peanut butter
- 2 tablespoons honey
- 1-1/3 cups 1% lowfat milk
- 1 teaspoon vanilla extract
- 1 cup sliced strawberries (or more!)
- Pure maple syrup, optional
- Whisk together the all-purpose flour, whole wheat flour, peanuts, flaxseed, and baking powder in a large bowl.
- In a separate bowl, whisk together the eggs, peanut butter, and honey until well blended. Whisk in the milk and vanilla. Pour the liquid ingredients over the dry ingredients and stir until just combined.
- Lightly oil or coat a large nonstick skillet or griddle with nonstick cooking spray and heat over medium-high heat. Pour the batter onto the hot skillet using a 1/4-cup measuring cup, forming 4-inch pancakes.
- Cook until bubbles begin to appear on the surface of the pancakes and the bottoms turn golden, about 3 minutes. Flip and cook until the other sides are golden, an additional 2 to 3 minutes. Repeat with the remaining cooking spray and batter. Top each stack of pancakes with strawberries and maple syrup as desired.
Nutrition Information per Serving (about 3 pancakes): 380 calories, 16g fat (3.5g saturated, 0.7g omega-3), 370mg sodium, 47g carbohydrate, 5g fiber, 15g protein, 50% vitamin C, 25% calcium, 15% iron
About the Chefs:
Janice Newell Bissex, MS, RD and Liz Weiss, MS, RD are The Meal Makeover Moms, and together, the dietitian duo is on a mission to help busy families eat better. For more recipes, check out their cookbook, No Whine with Dinner and download their new family recipe app, Meal Makeovers. You can also follow their blog, Meal Makeover Moms’ Kitchen or listen to their free radio podcast, Cooking with the Moms.
No Whine with Dinner: http://mealmakeovermoms.com/our-cookbooks/
Meal Makeover Moms’ Kitchen: http://mealmakeovermoms.com/kitchen/
Cooking with the Moms: http://mealmakeovermoms.com/podcast/