Go Ahead--It’s OK to Flip for Flapjacks

Perhaps you’ve seen the infomercial for a gadget that supposedly makes perfect pancakes. At three in the morning, the power of suggestion can be almost overwhelming. But pancakes seem so fattening, so indulgent....

Even if you can resist the urge to call and order a pancake maker, there’s no need to forgo pancakes entirely. With some imagination, pancakes are not so bad. It’s what we cook them in, and what we put around and on top of them, that’s usually the calorie culprit.

Prepared mixes are usually fairly low in fat, although they may contain partially hydrogenated oils and whole milk solids. But most mixes are also relatively low in fiber and high in sodium.

If you don’t want to venture out on your own, look for mixes made from whole grains and that have reduced sodium levels. But you can also start from scratch.

Another way to add fiber or a little crunch to your pancakes is to mix in such extras as instant oatmeal, wheat germ, oat bran, grated apples, dried fruits, fresh (or defrosted frozen) blueberries or other seasonal fruits. Adding canned pumpkin or pureed bananas also adds flavor and such nutrients as beta carotene and potassium.

Cooking pancakes on a nonstick pan or griddle coated with a small amount of oil also keeps the fat content down. Use a paper towel to rub the surface of the pan with about 1/2 tablespoon of oil, or use a nonstick cooking spray. Using too much oil causes pancakes to brown unevenly and will make the edges crisp.

One tablespoon of butter as a pancake topping adds 100 calories and almost 12 grams of fat, mostly saturated. Two tablespoons of regular syrup add about 120 calories. The so-called “lite” syrups have fewer calories because they have usually been diluted with water.

The best way to squeeze out the fat and calories is to make a simple sauce from fresh fruit. Berries work especially well, but you can do this with almost any fruit. The bonus is that a cup of fresh blueberries, for example, contains about a third of the recommended daily allowance of vitamin C. Cook the fruit in some water or apple juice until it is soft; if necessary, sweeten it with a little bit of “lite” syrup or brown sugar. If you want to thicken the sauce, add a little cornstarch mixed with water and bring the mixture to a boil.

Another great idea is to heat up some applesauce, mixed with a little cinnamon, and spoon it over your pancakes.

Leftover pancake batter (preferably unsweetened and not highly flavored) can be used to thicken soups or sauces by whisking it into a hot mixture and stirring thoroughly. Cold pancakes are also quite delicious when rolled up and stuffed with fruit.

Remember that breakfast fuels you up for the morning and gives you the energy to make it until lunch or dinner. One of the reasons it is such an important meal (and not only for children) is that it can really concentrate some of the nutrients you need every day. There probably isn’t a better time to incorporate fruit and whole grains, low-fat sources of calcium and fiber, even if you’re on the run.

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Dr. Sheldon Margen is a professor of public health at UC Berkeley; Dale A. Ogar is managing editor of the UC Berkeley Wellness Letter. Send questions to Dale Ogar, School of Public Health, UC Berkeley, Berkeley, CA 94720-7360, or e-mail to daogar@wellnessletter.com. Eating Smart appears occasionally in Health.