Wake them up with pancakes sizzling on the griddle. These are overflowing with juicy berries and are so light they melt away with every bite. Call them griddle cakes, batter cakes, hoecakes, or flapjacks - or just plain pancakes. But make them often, for they’re a healthful way to start the day.
Prep time 15 min.
Cook time 12 min.
Serves 4
You Will Need
1 cup self-rising flour
1 tablespoon sugar
1/2 teaspoon baking soda
1 1/2 cups low-fat buttermilk
2 tablespoons vegetable oil
1 large egg
1 teaspoon vanilla
1 pint fresh blueberries
1/4 cup blueberry or maple syrup
What to Do
1. Whisk flour, sugar, and baking soda in medium bowl. Make a well in center of mixture. Measure buttermilk in large measuring cup; whisk in oil, egg, and vanilla until blended. Pour into well and whisk just until moistened. Let stand 5 minutes.
2. Meanwhile, coat large nonstick griddle or skillet with nonstick cooking spray and set over medium heat until hot but not smoking. For each pancake, pour about 2 tablespoons batter onto griddle and scatter a few blueberries onto each pancake.
3. Cook until bubbles appear all over cakes and those around edge start to burst, about 3 minutes. Turn and cook until undersides are golden, 1 to 2 minutes longer. Serve pancakes topped with remaining berries and syrup.
Cook’s Clue
Cook pancakes just the way you like them. For light-golden cakes with no crispy edges, turn them just when the tops are covered with bubbles but none have burst, about 2 minutes. For crispier edges, as in this recipe, wait until the bubbles around the edges have just started to burst before turning, about 1 minute longer. Then cook the underside about 2 more minutes until lightly browned.
Health Hint
If possible, use fresh fruit with your pancakes; avoid frozen. When fruit is frozen, it often loses its color and taste.
Living Smart for a Healthy Heart
Blueberries contain antioxidants. Antioxidants are compounds found in a wide variety of plant foods, particularly fruits and vegetables. Antioxidants help neutralize destructive forms of oxygen in our bodies called free radicals that can harm cells and are thought to contribute to chronic disease. Free radicals are the result of normal metabolism and are caused by environmental factors, such as ultraviolet radiation from sunlight, cigarette smoke, and other forms of pollution. While there are hundreds of different forms of antioxidants, those most recognized for their ability to fight disease and enhance immunity include vitamins E, C, and beta-carotene, and the mineral selenium.
Per serving
348 calories / 26% from fat
2 g saturated fat, 10 g total fat
56 mg cholesterol
674 mg sodium
58 g total carbohydrate
4 g dietary fiber
8 g protein
Prep time 15 min.
Cook time 12 min.
Serves 4
You Will Need
1 cup self-rising flour
1 tablespoon sugar
1/2 teaspoon baking soda
1 1/2 cups low-fat buttermilk
2 tablespoons vegetable oil
1 large egg
1 teaspoon vanilla
1 pint fresh blueberries
1/4 cup blueberry or maple syrup
What to Do
1. Whisk flour, sugar, and baking soda in medium bowl. Make a well in center of mixture. Measure buttermilk in large measuring cup; whisk in oil, egg, and vanilla until blended. Pour into well and whisk just until moistened. Let stand 5 minutes.
2. Meanwhile, coat large nonstick griddle or skillet with nonstick cooking spray and set over medium heat until hot but not smoking. For each pancake, pour about 2 tablespoons batter onto griddle and scatter a few blueberries onto each pancake.
3. Cook until bubbles appear all over cakes and those around edge start to burst, about 3 minutes. Turn and cook until undersides are golden, 1 to 2 minutes longer. Serve pancakes topped with remaining berries and syrup.
Cook’s Clue
Cook pancakes just the way you like them. For light-golden cakes with no crispy edges, turn them just when the tops are covered with bubbles but none have burst, about 2 minutes. For crispier edges, as in this recipe, wait until the bubbles around the edges have just started to burst before turning, about 1 minute longer. Then cook the underside about 2 more minutes until lightly browned.
Health Hint
If possible, use fresh fruit with your pancakes; avoid frozen. When fruit is frozen, it often loses its color and taste.
Living Smart for a Healthy Heart
Blueberries contain antioxidants. Antioxidants are compounds found in a wide variety of plant foods, particularly fruits and vegetables. Antioxidants help neutralize destructive forms of oxygen in our bodies called free radicals that can harm cells and are thought to contribute to chronic disease. Free radicals are the result of normal metabolism and are caused by environmental factors, such as ultraviolet radiation from sunlight, cigarette smoke, and other forms of pollution. While there are hundreds of different forms of antioxidants, those most recognized for their ability to fight disease and enhance immunity include vitamins E, C, and beta-carotene, and the mineral selenium.
Per serving
348 calories / 26% from fat
2 g saturated fat, 10 g total fat
56 mg cholesterol
674 mg sodium
58 g total carbohydrate
4 g dietary fiber
8 g protein
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