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Thursday, April 23, 2015


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

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