Pancakes and Waffles
Nutrients Per Serving:
Fat 2.8 grams
Saturated Fat 0.7 grams
(16.2% of calories from fat)
Protein 5.2 grams
Carbohydrate 27.2 grams
Cholesterol 3 mgs
Fiber 2.6 grams
Fat 1.8 grams
Saturated Fat 0.9 grams
(7.2% of calories from fat)
Protein 5.8g Carbohydrate 46.4 grams
Cholesterol 4 mgs
Fiber 4.3 grams
Fiber 2.6 grams
This recipe is from THE HEALTHY KITCHEN – Recipes for a Better Body, Life, and Spirit by Andrew Weil, M.D. and Rosie Daley (Knopf)
The aroma and taste of homemade pancakes or waffles is irresistible. The batter makes feathery light pancakes, or light and crispy golden waffles. You’ll definitely want to make these for a breakfast or brunch with friends or family, or on that free weekend morning.
Food as Medicine
This is an egg-rich batter, and eggs are a rich source of choline, which is a key component of two substances in the brain – phosphatidycholine and sphingomyelin – that account for a high percentage of the brain’s total mass. Consequently, choline is vital for optimum brain function.
1/3 cup freshly squeezed orange juice
1 teaspoon pure vanilla extract
1 1/4 cups milk
1 1/2 cups unbleached white flour
1/2 cup whole-wheat pastry flour
1 teaspoon baking powder
1/4 teaspoon salt
FOR MEDALLION-SIZED BLUEBERRY PANCAKES
1 pint blueberries, washed
FRESH FRUIT COMPOTE FOR PLAIN PANCAKES
1 pint strawberries, washed, hulled and sliced in half
1 pint blueberries, washed 1/2 cup pure maple syrup
1/2 banana, sliced
1/4 cup walnuts
1 tablespoon pure maple syrup
1. Crack the eggs, letting the whites fall into a clean, dry, mixing bowl and dropping the yolks into a separate bowl. Beat the whites with a mixer, on high speed, or whip with a balloon whisk for about 2 minutes until the egg whites become fluffy and then firm. Be careful not to overmix, or they will flatten out.
2. Mix the egg yolks with a fork. Add the orange juice and vanilla and whisk everything together until it becomes foamy. Add the milk, barely stirring.
3. Place the dry ingredients together in a separate bowl and stir with a wooden spoon until everything is thoroughly blended. Slowly stir the dry ingredients into the egg-yolk mixture and continue to mix until all the dry ingredients are wet and there are no clumps of flour. Slowly fold in the egg whites and stir only once or twice.
4. Prepare the fruit compote by mixing all the ingredients together until all the fruit is completely coated with syrup.
To make medallion-sized blueberry pancakes: Coat the bottom of a flat griddle or large frying pan with 1/4 teaspoon butter or grape seed oil and set it over medium heat for about 1 minute. Drop 2 tablespoons of batter onto the hot grill, placing them far enough apart so the pancakes don’t touch. Distribute 1 tablespoon (about 5) blueberries on top of each pancake, letting the berries sink into the batter. When bubbles begin to appear on the surface – in about 2 minutes – flip the pancakes over. Cook the side for 3 minutes. Transfer pancakes to a hot platter and stack them to keep them warm. Continue cooking the pancakes until all the batter is used up. (You do not need to add more butter to the pan.) Serve immediately. Makes 30 medallion-sized pancakes.
To make regular-sized plain pancakes: Coat the bottom of a flat griddle with 1/4 teaspoon butter and set it over medium heat for about 1 minute. Pour 3 tablespoons of batter onto the griddle and cook until bubbles start to form on top of each pancake. Turn them over and cook for about 2 minutes more. Transfer the pancakes to a hot platter and stack them to keep them warm. (No butter is needed after the first set of pancakes.) When all the batter is used up, top each pancake with 3 tablespoons of the fruit compote. Makes 12 regular sized pancakes.
To make waffles: Preheat the waffle iron until the signal comes on indicating it is ready. Pour enough of the batter evenly over the iron to fill it (usually about 1/2 cup) and let the batter cook until the edges are golden brown. Turn out onto a warm plate and top with the banana, chopped walnuts and maple syrup.
Tips from Rosie’s Kitchen
The orange juice in the batter acts like a natural sweetener, alleviating the need for more syrup.
Separating the eggs is important, because the beaten whites make the pancakes puff up to perfection and waffles light on the inside and slightly crunchy on the outside. Be sure to incorporate the egg whites slowly into the batter.
If you prefer, you can take some of the blueberries and spoon them into the smaller pancakes as they are cooking. You’ll need about 2 tablespoons of blueberries to sprinkle on each pancake.
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