Weight Management

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Feb 22 8:27am

Recipe: Oatmeal Pancakes

By Tara Schmidt, RDN, LD, @taraschmidt

Banana pancake stack and banana slices

Written by, Haley Veith, Mayo Clinic Dietetic Intern

These pancakes are delicious and deceptively nutritious with a symphony of ingredients that together provide the body with protein, fiber, and whole grains. The oats utilized this recipe are a great source of soluble fiber.  Soluble fiber is known for various health benefits; some of which include, helping lower blood cholesterol levels and reducing blood glucose levels.

Number of servings: 4

Serving Size: 3 Pancakes

Ingredients

  • 1/2 cup old-fashioned rolled oats
  • 1 cup hot water or boiling water
  • 2 tablespoons canola oil
  • 2 tablespoons brown sugar
  • 1/2 cup whole-wheat flour
  • 1/2 cup all-purpose flour
  • 1 1/2 teaspoons baking powder
  • 1/4 teaspoon baking soda
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground cinnamon
  • 1/2 cup skim milk
  • 1/4 cup fat-free plain yogurt
  • 1 mashed banana
  • 1 egg

Directions

In a large bowl, combine the oats and hot water. Let sit for 1 to 2 minutes until the oats are creamy and tender. Stir in oil and sugar; set aside to cool slightly.

In a medium bowl, combine the flours, baking powder, baking soda, salt and ground cinnamon; whisk to blend.

Add the milk, yogurt and banana to the oats and stir until well-blended. Beat in the egg. Add the flour mixture to the oat mixture and stir until just moistened. Place a nonstick frying pan or griddle over medium heat. Once hot, spoon 1/4 cup pancake batter into the pan. Cook for about 2 minutes, until the top surface of the pancake is covered with bubbles and the edges are lightly browned. Flip the pancake and cook for another 2 to 3 minutes. Repeat with remaining pancake batter.

Nutritional analysis per serving:
Calories: 288
Total Fat: 9 g
Saturated fat: 0 g
Trans fat: 0 g
Monounsaturated fat: 0 g
Cholesterol: 48 mg
Sodium: 453 mg
Total carbohydrate: 45 g
Dietary fiber: 3 g
Added Sugars: 12 g
Protein: 9 g

Liked by lioness

How about a recepie for Amereth Flour?

COMMENT

@taraschmidt , this is timely, have recently looked for a healthy pancake option ! ~ ( th doc gave tip to consume oatmeal )

COMMENT
@marialaura3

@taraschmidt , this is timely, have recently looked for a healthy pancake option ! ~ ( th doc gave tip to consume oatmeal )

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Perfect! I'm so happy to hear that. Oatmeal has numerous benefits!

COMMENT

Since Amereth flour has more calcium, I wanted to incorporate it into my diet. Thanks for the recipe.

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