Recipe: Whole-wheat pancakes
Total time: 25 minutes
Servings: Makes 6 pancakes
Note: Hard red wheat berries can be found at select well-stocked markets and health food stores. Serve the pancakes with syrup or fruit compote.
1 cup wheat flour (ground from 2/3 cup hard red wheat berries)
1 teaspoon baking powder
1/2 teaspoon baking soda
Pinch of salt
1 large egg
1 cup whole-milk plain yogurt (or one cup low-fat milk, plus two tablespoons melted butter)
2 tablespoons sugar
1/2 teaspoon vanilla extract
1. In a large bowl, whisk the flour with the baking powder, baking soda and salt.
2. With a spatula, push the dry ingredients to one side of the bowl. Add the egg to the empty side. Whisk the yogurt (or milk mixture) into the egg, then add the sugar and vanilla.
3. Once the wet ingredients are whisked together on one side of the bowl, use the spatula to quickly mix the wet with the dry ingredients. Just stir until blended together, do not over-mix.
4. Heat a grill or skillet over medium heat, greasing it with butter or oil. When the grill or skillet is hot, spoon the batter into the desired-size pancakes; the recipe will make about 6 pancakes of about 5 inches in diameter. Cook until the top starts to bubble. Flip over and cook until the other side is lightly browned and cooked through, about 2 minutes.
Each pancake: 122 calories; 5 grams protein; 21 grams carbohydrates; 2 grams fiber; 3 grams fat; 1 grams saturated fat; 36 mg cholesterol; 6 grams sugar; 240 mg sodium.
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