With a slightly nutty flavor, a warm brown color and a surprisingly moist texture, these pancakes pack an unexpected nutritional bonus.
The intriguing flavor and texture come from a blend of readily available flours and meals made from whole grains. Any lingering concern over how these may compare to Mom’s traditional recipe can be mitigated with maple syrup.
And, as luck would have it, the easy-to-make pancakes constitute a step toward incorporating more whole grains into one’s lifestyle.
The revised federal dietary guidelines, released in late January, called on Americans to eat vastly more whole grains per day than most of us now consume: three one-ounce servings of grains a day, such as brown rice or oatmeal.
Most people now eat less than one serving a day, according to the Whole Grains Council. A serving of three pancakes comprises approximately one ounce of whole grains.
These pancakes have a tender, slightly dense texture and are best served straight out of the skillet; if left to cool, they turn rubbery.
The dry ingredients may be combined in advance, portioned into plastic bags and frozen.
Because the recipe calls for no eggs or buttermilk, the pancakes are less fluffy than some but are vegan-friendly.
Multigrain pancakes
Generous 1/3 cup quick-cooking or rolled oats
Scant 1 cup all-purpose flour
1/3cup whole-wheat flour
1/3cup yellow cornmeal
2teaspoons granulated or light brown sugar
2teaspoons baking powder
1/4teaspoon baking soda
1/4teaspoon salt, or to taste
1 1/2-2 cups milk (may use dairy, soy, rice or nut milk)
2tablespoons light molasses (may substitute light brown sugar or maple syrup)
Vegetable oil or butter for the skillet
Butter and/or maple syrup for serving
Berries or sliced bananas, mango or papaya (optional)
In a food processor or blender, grind the oats until a powder forms. You should have about 1/3 cup.
In a medium bowl, combine the ground oats, all-purpose and whole-wheat flours, cornmeal, sugar, baking powder and soda, and salt.
In a large bowl, whisk together the milk and molasses until blended. Add the dry ingredients; mix just until blended. The batter should be very runny; set it aside for a few minutes to thicken slightly.
Heat a griddle or large, heavy skillet over medium heat until hot. Add the oil or butter. For each pancake, pour 1/3 to 1/2 cup of batter onto the hot griddle or skillet. Cook until bubbles appear on the surface, about 2 minutes. Before turning the pancakes, lift the edge to check that the undersides are golden. Turn and cook until the second sides are golden, 1 to 2 minutes more. Repeat with the remaining batter. Serve immediately with butter and/or maple syrup and fruit, if desired.
Makes 12 pancakes. Per serving (approximate; based on 3 pancakes): 294 calories, 9 gm protein, 58 gm carbohydrates, 4 gm fat, 12 mg cholesterol, 2 gm saturated fat, 510 mg sodium, 3 gm dietary fiber
From “The Big Book of Vegetarian,” by Kathy Farrell-Kingsley
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