Makes: 6 servings, 2 pancakes each

Active time: 30 minutes Total: 30 minutes
Heart Health Diabetes Weight Loss Gluten Free

These healthy pancakes are made with 100
percent whole-wheat flour and get an addi-
tional fiber boost from flaxseed meal.
21/2 cups whole-wheat flour
1 cup buttermilk powder
5 tablespoons dried egg whites, such
as Just Whites
1/4 cup sugar
11/2 tablespoons baking powder
2 teaspoons baking soda
1 teaspoon salt
1 cup flaxseed meal (see Tip)
1 cup nonfat dry milk
1/2 cup wheat bran or oat bran
11/2 cups nonfat milk
1/4 cup canola oil
1 teaspoon vanilla extract

METHODS
1. Whisk flour, buttermilk powder, dried egg
whites, sugar, baking powder, baking soda
and salt in a large bowl. Stir in flaxseed meal,
dry milk and bran. (Makes 6 cups dry mix.)
2. Combine milk, oil and vanilla in a glass
measuring cup.
3. Place 2 cups pancake mix in a large bowl.
(Refrigerate the remaining pancake mix in an
airtight container for up to 1 month or freeze
for up to 3 months.) Make a well in the center
of the pancake mix. Whisk in the milk mixture
until just blended; do not overmix. (The batter
will seem quite thin, but will thicken up as it
stands.) Let stand for 5 minutes.
4. Coat a nonstick skillet or griddle with cook-
ing spray and place over medium heat. Whisk
the batter. Using 1/4 cup batter for each pan-
cake, cook pancakes until the edges are dry
and bubbles begin to form, about 2 minutes.
Turn over and cook until golden brown, about
2 minutes longer. Adjust heat as necessary
for even browning.
Per serving: 276 calories; 14 g fat (2 g sat,
7 g mono); 7 mg cholesterol; 28 g carbohy-
drate; 3g added sugars; 11 g protein; 5 g
fiber; 471 mg sodium; 395 mg potassium.
Nutrition bonus: Calcium (29% daily value).
Carbohydrate servings: 11/2
Exchanges: 2 starch, 1 very lean meat, 2 fat
(mono)
Variations:

Chocolate-Chocolate Chip Pancakes:

Fold 1/2 cup cocoa powder and 3 ounces
chocolate chips into the batter.
Blueberry: Fold 1 cup frozen blueberries into
the batter.
Banana-Nut: Fold 1 cup thinly sliced
bananas and 4 tablespoons finely chopped
toasted pecans into the batter.

Tip: You can find flaxseed meal in the
natural-foods section of large supermar-
kets. You can also start with whole flax-
seeds: Grind 2/3 cup whole flaxseeds to
yield 1 cup.

Makes: 6 servings
Active time: 40 minutes Total: 40 minutes

Heart Health Diabetes Weight Loss Gluten Free

These healthy waffles are made from a
blend of whole-wheat and “regular” all-
purpose flour plus nonfat buttermilk and
canola oil. Top with fresh berries and yo-
gurt for a satisfying start to any day.

1 cup whole-wheat flour
1 cup all-purpose flour
11/2 teaspoons baking powder
1/2 teaspoon salt
1/4 teaspoon baking soda
2 cups nonfat buttermilk (see Tip)
1 large egg, separated
1 tablespoon canola oil
1 tablespoon vanilla extract (optional)
2 large egg whites
2 tablespoons sugar

1. Stir whole-wheat flour, all-purpose flour,
baking powder, salt and baking soda in a
large bowl. Whisk buttermilk, the egg yolk, oil
and vanilla (if using) in a separate bowl. Add
the wet ingredients to the dry ingredients and
stir with a wooden spoon just until moistened.
2. Beat the 3 egg whites in a grease-free mix-
ing bowl with an electric mixer until soft peaks
form. Add sugar and continue beating until
stiff and glossy. Whisk one-quarter of the
beaten egg whites into the batter. Fold in the
remaining beaten egg whites with a rubber
spatula.
3. Preheat a waffle iron. Brush the surface
lightly with oil. Fill the waffle iron two-thirds
full of batter. Cook until the waffles are crisp
and golden, 5 to 6 minutes. Repeat with the
remaining batter, brushing the surface with oil
before cooking each batch.
Per serving: 229 calories; 4 g fat (1 g sat,
2 g mono); 32 mg cholesterol; 39 g carbohy-
drate; 4 g added sugars; 10 g protein; 3 g
fiber; 472 mg sodium; 145 mg potassium.

Tip: No buttermilk? You can use
buttermilk powder prepared according
to package directions. Or make “sour
milk”: the ratio is 1 tablespoon lemon
juice or vinegar to 1 cup milk.

2 thick slices of wholemeal toast
100g of scrambled eggs, without milk
1 medium tomato, grilled
Drink: Mug of tea with semi-skimmed milk

2 average slices of brown toast
24 g of peanut butter
Drink: 200 ml of orange juice
Fru