Recipe: OATMEAL, WALNUT AND FLAXSEED PANCAKES

Serve warm, sprinkled with fresh berries, a touch of powdered sugar and fat-free whipped topping for a real Sunday morning treat (for you and your arteries!).

INGREDIENTS:

1  cup 100% whole wheat flour

½  cup old-fashioned oat flakes, ground

¼  cup ground flaxseeds

¼ cup finely chopped walnuts

1 ½ teaspoons baking powder

½ teaspoon baking soda

½ teaspoon kosher salt

1 ¼ cups light soy milk

¼ cup pure maple syrup

1 large egg white

Powdered sugar, optional

Pancake syrup, optional

DIRECTIONS:

Combine dry ingredients in a medium bowl to blend.

Separately combine soy milk maple syrup, and egg white in another medium bowl.

Add soymilk mixture to dry ingredients and whisk just until incorporated.

Coat a large fry pan with non-stick cooking spray. Heat pan over medium heat. Spoon in four circular pancakes about ¼ cup each. Cook until batter bubbles then flip with a spatula. Use more cooking spray when necessary. Remove from pan when golden brown in color. Sprinkle lightly with powdered sugar; add whipped topping to taste, garnish with fresh berries.

Serves 6

NUTRITION

Per serving (2 pancakes):

 Food weight: 2.5

Calories: 234

Fat: 16 g (0 g EPA, 0 g DHA, 1 g ALA)

Saturated Fat: 0 g

Cholesterol: 0 mg

Sodium: 440 mg

Carbohydrate: 35 g

Dietary Fiber: 7 g

Sugars: 11 g

Protein: 9 g