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WCRF/AICR
Global Network
AICR Health-e-Recipes
November 2, 2010 | Issue 321
Flaxseed Blueberry Pancakes

Smart Start to the Day

Flaxseed Blueberry Pancakes

Buckwheat, whole wheat, flax seeds and blueberries combine to form this powerhouse breakfast that’s high in fiber, protein and B vitamins. On top of being a healthy start to any day, this recipe is packed with flavor. Buckwheat’s nutty taste combines with the sweetness of blueberries and honey to make pancakes so good you’ll forget all about the beneficial omega-3 fatty acids which have been shown to lower risk of both heart disease and cancer.

 

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Makes 6 servings.
Per serving: 220 calories, 6 g total fat (1 g saturated fat), 33 g carbohydrate,
9 g protein, 6 g dietary fiber, 600 mg sodium.
  • 3/4 cup buckwheat flour
  • 3/4 cup whole-wheat flour
  • 2 Tbsp. ground flaxseed
  • 2 tsp. baking powder
  • 1 tsp. baking soda
  • 1/2 tsp. salt
  • 1 cup skim or low fat buttermilk
  • 3/4 cup skim milk
  • 2 large eggs
  • 1 Tbsp. canola oil
  • 1 Tbsp. honey
  • 2 cups blueberries (rinsed and set aside)
  • Vegetable cooking spray
  • Pure maple syrup as desired

Directions

  1. In large bowl combine flours, flaxseed, baking powder, baking soda and salt. In separate bowl mix together buttermilk, skim milk, eggs, oil and honey.
  2. Pour egg mixture into dry ingredients and stir just until batter is lightly mixed together. (If the batter appears too thick, add a dollop more of skim milk to thin.) Lumps are okay and over mixing makes for hard pancakes. Fold in blueberries.
  3. Preheat large skillet over medium heat. Spray skillet with cooking spray. Use about 1/4 cup of batter for each pancake. Cook for about 2 to 3 minutes per side on medium or medium-high heat. The pancakes are ready to flip when bubbles start to appear. Turn over only once and when golden brown. You will have enough for 4–6 generous servings, and any leftovers can be frozen for a mid-week treat.

Grocery list

Buckwheat flour
Whole-wheat flour
Ground flaxseed
Baking powder
Baking soda
Salt
Low fat buttermilk
Skim milk
Eggs
Canola oil
Honey
Blueberries
Vegetable cooking spray
Maple syrup (as desired)

 

You might also like

Foods that Fight Cancer: Flaxseed

Banana-Flaxseed Muffins

New American Plate for Breakfast

 

Did You Know?

Animal studies suggest that flaxseed may decrease growth of both estrogen receptor-negative and estrogen receptor-positive breast cancers.

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