HEART HEALTHY RECIPE (BREAKFAST): BLUEBERRY FLAX PANCAKES

1 ½ cups dry whole wheat pancake mix

½ cup ground flax seed

1 cup light soy milk

4 egg whites

1 cup fresh or frozen blueberries thawed

1.      Set a nonstick skillet over medium heat

2.      In a medium bowl, stir together the pancake mix and the flax seed meal

3.      In a separate bowl or measuring cup, whisk together the milk and egg whites

4.      Pour the liquid into the dry ingredients and stir together until moistened

5.      Spoon ¼ cup batter onto the non-stick skillet and sprinkle with blueberries

6.      Cook until bubbles appear on the surface, then flip and cook until browned on the other side

Servings:  4

Serving size:  3 pancakes

Nutritional Information

Calories:  355

Fat:  10 g

Saturated Fat: 0 g                                       

Cholesterol:  107 mg                                    

Sodium:  79 mg                                         

Carbohydrate:  54 g

Fiber:  6 g

Protein:  14 g

Serving Suggestion:

Add 21 grams of protein such as 4 egg whites scrambled.

"The Perfect Day"
By: Nanette Cameron, RD