These pancakes, made with walnuts and flaxseed, contain a surprising dose of health-promoting omega-3 fatty acids. Add whey protein or have them with a side of eggs and your favorite fruit and you've got a well-rounded breakfast.
Ingredients:
- 1 cup all-purpose flour
- 1/4 cup flaxseed meal*
- 1/4 cup finely chopped walnuts
- 1 1/2 teaspoons baking powder
- 1/2 teaspoon baking soda
- 1/2 teaspoon salt
- 1 1/4 cups reduced-fat (2%) buttermilk
- 1/4 cup pure maple syrup
- 1 large egg
- 1 tablespoon (or more) vegetable oil
- Additional pure maple syrup
*Sold at natural foods stores and some supermarkets. If flaxseed meal isn't available, buy flaxseeds and use a spice grinder or coffee mill to grind them into a fine powder.
Preparation: (Makes 12 Pancakes; Serving Size: 1 Pancake)
- Whisk flour, flaxseed meal, walnuts, baking powder, baking soda, and salt in a medium bowl. In a separate medium bowl, whisk buttermilk, 1/4 cup maple syrup, and egg. Add buttermilk mixture to dry ingredients and whisk until incorporated.
- Brush a large, nonstick skillet lightly with vegetable oil and heat over medium heat. Working in batches, add batter to skillet by scant 1/4-cupfuls. Cook until bubbles appear on surface of pancakes and undersides are golden brown, about 2 minutes. Turn pancakes over and cook until golden on bottom, about 2 minutes. Brush skillet lightly with vegetable oil as needed between batches. Transfer pancakes to plates. Serve with additional maple syrup.
Nutrition Facts (per serving):
Calories 112; fat 5g; saturated fat 1g; cholesterol 19mg; sodium 174mg; carbohydrate 15g; fiber 1g; protein 3g; calcium 78mg
