Multi-Grain Blueberry Pancake Mix
Here's a favorite that has been given a healthy upgrade. To make 8 pancakes: Scoop out 1 cup of pancake mix and place it in a large bowl. Make a well in the center of the mix and stir in 1 egg yolk, 3/4 cup cold water, and 2 teaspoons mild olive oil. Beat 2 egg whites until stiff peaks form, and fold the beaten egg whites into the batter. For each pancake, use a generous 1/3 cup of batter. (For a quicker version, you can omit the whipping of the egg whites and just stir 1 whole egg and 1 egg white into the pancake mix. The resulting pancakes will be flatter; and the yield will be about 7 pancakes.)
1 cup old-fashioned rolled oats
1 cup soy flour
3/4 cup brown rice flour
1/3 cup yellow cornmeal
2-1/2 teaspoons baking powder
3 tablespoons brown sugar
3/4 teaspoon salt
1/2 cup nonfat dry milk powder
3/4 cup dried blueberries or currants
1 Preheat the oven to 400°F. Place the oats on a baking sheet and toast for 7 minutes or until golden brown. Cool to room temperature. Transfer to a food processor and pulse on and off until coarsely ground.
2 In a large bowl, stir together the soy flour, rice flour, cornmeal, baking powder, sugar, and salt. Add the milk powder, blueberries, and oats, and stir to combine. Store in the refrigerator until ready to use.
Makes Makes 4 cups mix servings.
Per pancake: 119 calories, 2g total fat (0.3g saturated), 0mg cholesterol, 2g dietary fiber, 22g carbohydrate, 5g protein, 204mg sodium.