Pajamas and Pancakes

SUNDAY MORNING PANCAKES WITH BLUEBERRY HONEY SAUCE

From: Healthy Starts Here (Whitecap 2011)
Recipe by: Mairlyn Smith, PHEc

Ingredients:

1 ¼ cup (310 mL) skim milk or fortified organic soy beverage

1- omega-3 egg

1 Tbsp (15 mL) canola oil

¾ cup (175 mL) whole-wheat flour

¼ cup (60 mL) large oat flakes

2 Tbsp (30 mL) wheat germ

2 Tbsp (30 mL) ground flaxseed

2 Tbsp (30 mL) oat bran

2 tsp (10 mL) cinnamon

2 tsp (10 mL) baking powder

1. Preheat oven to 200º F (95 ºC).

2. In a medium bowl whisk together the milk or soy beverage, egg, and oil.

3. Add the whole wheat flour, large oat flakes, wheat germ, flaxseed, oat bran, cinnamon, and baking powder. Beat in with the whisk. Let sit while the pan is heating, the batter will get a little thicker. Stir before you start frying them.

4. Heat a large non-stick frying pan over medium heat. Add a small amount of canola oil or spray to lightly coat the pan.

5. Spoon in 2 Tbsp (30 mL) of batter per pancake, swirl batter with the back of the spoon to make a 4-inch (10 cm) pancake and cook till bubbles form on the top of the batter and the underside is dark golden brown, flip and cook the other side until done. Keep warm in oven on an oven proof pan or plate until all pancakes are cooked.

6. Serve with Blueberry Honey sauce or pure maple syrup.

Makes 16 – 4-inch (10 cm) pancakes
One serving = 4 pancakes

Blueberry Honey Sauce

This sauce tastes great over plain yogurt as well.

Ingredients:

½ cup (125 mL) cup honey or sweetener of your choice – see below

1 ½ cups (375 mL) fresh or frozen blueberries, if fresh wash, remove any stems

2 Tbsp (30 mL) orange juice, preferably fresh

1 Tbsp (15 mL) orange zest

1. In a small saucepan, combine honey and blueberries bring to a boil.

2. Boil for 5 minutes. Remove from heat and add orange juice and orange zest.

3. Store in a glass jar in the fridge for up to 3 days or cool slightly and pour over pancakes.

Makes approximately 1 ¼ cups (310 mL)
One serving = ¼ cup (60 mL)


CORNMEAL PANCAKES

From: Homegrown (Whitecap 2015)

Recipe created by: Michele McAdoo, PHEc & Mairlyn Smith, PHEc

Ingredients:

2 cups (500 mL) skim milk

¼ cup (60 mL) dark brown sugar, packed

2 omega-3 eggs

3 Tbsp (45 mL) canola oil

1 ½ cups (375 mL) whole wheat flour

1 ½ cup (375 mL) whole grain medium grind cornmeal – see sidebar

1 Tbsp (15 mL) natural wheat germ

3 Tbsp (45 mL) baking powder

1. In a large bowl whisk together: milk, brown sugar, eggs, and oil.

2. Stir in: flour, cornmeal, wheat germ and baking powder, until well combined.

3. Heat a large non-stick skillet or griddle over medium heat – 375 °F (190°C). Use a pastry brush to lightly coat with oil.

4. Stir batter once more to ensure the cornmeal hasn’t sunk to the bottom of the bowl.

5. Pour ¼ cup (60 mL) of the batter into the hot pan to form a 4-inch (10 cm) pancake. You will probably fit 3 pancakes per pan.

6. Pancakes will be ready to flip when the underside is golden brown and there are bubbles on the top side of the pancake. Pancakes should only be flipped once.

7. Flip and cook the pancakes for additional 2-3 minutes or until underside is golden and the center springs back when pressed. If desired keep all of the pancakes in a warm oven 200°F (95°C) until all of the batter is cooked. Pancakes should only be flipped once.

8. Serve with a drizzle of Blackberry Syrup.

Makes – 18 – 4-inch (10 cm) pancakes

One serving = 3 pancakes

Professional Home Economist Tip:
Not all cornmeal is whole grain cornmeal. Look for Whole Grain on the package and choose medium grind for this recipe, you can find it in the health food section in larger grocery stores.


BETTER THAN WHOLE GRAIN WHOLE WHEAT PANCAKES

Makes - 12; Serves - 4 pancakes per serving

These light and fluffy pancakes are totally kid approved and are my go-to pancakes. I’ve been making a variation of these since my son was in primary school. I would get the kids to make them with me on Shrove Tuesday.  The added wheat germ and flaxseed send regular whole wheat flour into the nutrient superstar zone.

Ingredients:

1 cup (250 mL) whole wheat flour    

¼ cup (60 mL) natural wheat germ

¼ cup (60 mL) ground flaxseed        

1 Tbsp (15 mL) baking powder                     

1 tsp (5 mL) cinnamon

1- omega-3 egg

1 ½ cups (375 mL) skim or 1% milk 

Directions:                

1. In a large bowl whisk together: flour, wheat germ, ground flaxseed, baking powder and cinnamon

2. In a separate bowl: beat together egg and milk.

3. Add to the dry ingredients and mix just until lumpy (it will make sense when you see it). 

4. Heat a large non-stick skillet or griddle over medium heat - 375 °F (190°C). Use a pastry brush to lightly coat with oil.

5. Pour ¼ cup (60 mL) of the batter into the hot pan to form a 4-inch (10 cm) pancake. You will probably fit 3 pancakes per pan.

6. Pancakes will be ready to flip when the underside is golden brown and there are bubbles on the top side of the pancake. Pancakes should only be flipped once.

7. Flip and cook the pancakes for additional 2-3 minutes or until underside is golden and the center springs back when pressed. If desired keep all of the pancakes in a warm oven 200°F (95°C) until all of the batter is cooked,

8. Serve with a drizzle of 100% pure maple syrup.

Provided by: Homegrown: Celebrating the Canadian Foods We Grow, Raise and Produce and Mairlyn Smith

(Whitecap 2015)


OATMEAL AND APPLE BUTTERMILK PANCAKES

Makes 10 pancakes; One serving = 2 pancakes

More upscale than regular pancakes, make these for a brunch or a special breakfast.

You can buy oat flour at most bulk stores, or make your own. Place rolled oats or quick-cooking oatmeal in a food processor.  Pulse until oatmeal becomes the consistency of flour, approx. 30 seconds to 1 minute.  Note: 1 ¼ cups (310 mL) oatmeal should yield 1 cup (250 mL) oat flour.

Ingredients:

1 cup (250 mL) oat flour

½ cup (125 mL) all-purpose flour

1/3 cup (75 mL) quick-cooking rolled oats

2 Tbsp (30 mL) granulated sugar

1 Tbsp (15 mL) baking powder

½ tsp (2 mL) ground cinnamon

1 omega-3 egg

1 cup (250 mL) buttermilk 

2 Tbsp (30 mL) canola oil

½ Granny Smith apple, scrubbed, cored and diced to equal 1 cup (250 mL) diced

Directions:

1. In a large bowl whisk together: flours, oats, sugar, baking powder, and cinnamon.

2. In a separate bowl: beat together egg, buttermilk and oil.

3. Add to dry ingredients and mix just until lumpy (it will make sense when you see it).  Add grated apple; mix just until combined.

4. Heat a large non-stick skillet or griddle over medium heat - 375 °F (190°C). Use a pastry brush to lightly coat with oil.

5. Pour ¼ cup (60 mL) of the batter into the hot pan to form a 4-inch (10 cm) pancake. You will probably fit 3 pancakes per pan.

6. Pancakes will be ready to flip when the underside is golden brown and there are bubbles on the top side of the pancake. Pancakes should only be flipped once.

7. Flip and cook the pancakes for additional 2-3 minutes or until underside is golden and the center springs back when pressed. If desired keep all of the pancakes in a warm oven 200°F (95°C) until all of the batter is cooked. Pancakes should only be flipped once.

8. Serve with a drizzle of 100% pure maple syrup.

Provided by: Homegrown: Celebrating the Canadian Foods We Grow, Raise and Produce and Mairlyn Smith

(Whitecap 2015)