Healthy Recipes: Fabulous Flaxseed and Blueberry Pancakes

From the American Institute for Cancer Research

Smart foods help you start the day right. This week’s recipe is a great example because it combines buckwheat, whole wheat, flax seeds, blueberries and the natural sweetness of honey to produce a great tasting breakfast that is good for you.

These pancakes start with buckwheat, a plant cultivated for its triangular grains. Unlike most grains, it is not a grass crop but a plant crop with broad, spreading leaves and lacy white flowers. Buckwheat is popular in Japan where it is used to make traditional soba noodles. Beekeepers also use buckwheat to produce honey, as its flowers last well into summer and they have a large volume of rich, flavorful nectar.

Buckwheat flour has a rich, nutty flavor and is most commonly sold as dark flour, colored by husks left in during the milling process. When combined with whole-wheat flour, the result is a mix high in fiber, protein, niacin and other B vitamins. Plus, its unique taste elevates these pancakes from mundane to interesting.

Ground flaxseeds add to the nutritional value, consistency and taste of these breakfast cakes. Flaxseeds come from an annual plant that has been cultivated for thousands of years for food as well as textile fiber. They contain a large amount of nutritious polyunsaturated oil high in beneficial omega-3 fatty acids, which may help reduce the risk of cancer and heart disease. They contain many other nutrients, including vitamin B6, magnesium and folate. Flaxseeds should be ground so they are more easily digested.

Blueberries add a splash of color and flavor. For centuries they were gathered from forests and bogs by Native Americans and revered for both their taste and nutritional value. Today blueberries still enjoy high popularity for these same qualities. They provide vitamins C and K along with manganese and antioxidants, leading some to label them as a “super fruit.” Their sweet, yet slightly tart flavor blends with the whole grains to produce a pleasant taste that satisfies. So start the day with something that is substantial, flavorful and nutritious to power you through your busy schedule.

Flaxseed and Blueberry Pancakes

In large bowl combine flours, flaxseed, baking powder, baking soda and salt. In separate bowl mix together buttermilk, skim milk, eggs, oil and honey.

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.

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.

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.

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The American Institute for Cancer Research (AICR) is the cancer charity that fosters research on the relationship of nutrition, physical activity and weight management to cancer risk, interprets the scientific literature and educates the public about the results. It has contributed more than $91 million for innovative research conducted at universities, hospitals and research centers across the country. AICR has published two landmark reports that interpret the accumulated research in the field, and is committed to a process of continuous review. AICR also provides a wide range of educational programs to help millions of Americans learn to make dietary changes for lower cancer risk. Its award-winning New American Plate program is presented in brochures, seminars and on its website, www.aicr.org. AICR is a member of the World Cancer Research Fund International.