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Healthy Recipes From Joy Bauer
www.EverydayHealth.com
Blueberry Buttermilk Pancakes
Developed by Joy Bauer, RD, for Everyday Health
These fluffy buttermilk flapjacks are sure to become your family’s standard pancake recipe. A plate of hotcakes
with a drizzle of maple syrup is a simple, appealing meal, whether you’re feeling great…or not so great. I jazz up
the basic batter with blueberries to boost the fiber and antioxidants, but leave them out and enjoy the pancakes
plain when you’re experiencing uncomfortable symptoms.
Ingredients
¾ cup whole-wheat flour
¾ cup all-purpose flour
2 tablespoons granulated sugar
1 ½ teaspoons baking powder
¾ teaspoon baking soda
¼ teaspoon coarse kosher salt
2 egg whites
1 ¾ cups nonfat or low-fat buttermilk
1 tablespoon canola or grapeseed oil
½ teaspoon vanilla extract
Oil Spray
1 cup fresh or frozen blueberries
Note: If you’re experiencing a flare-up, replace the whole-wheat flour with all-purpose flour (for a total of 1 ½ cups allpurpose flour) and omit the blueberries. If you’re experiencing difficulties digesting lactose during a flare-up, substitute
soy, almond, or rice milk for the buttermilk, increase the baking powder to 1 tablespoon, and omit the baking soda (these
baking powder and baking soda modifications are only made to adjust for the milk swap).
Preparation
1. In a large mixing bowl, whisk together the flours, sugar, baking powder, baking soda, and salt until combined.
2. In a medium bowl, lightly beat the egg whites. Add the buttermilk, oil, and vanilla extract. Whisk until combined.
3. Pour the wet ingredients over the dry ingredients and stir together gently until just combined, taking care not
to overmix. If time allows, let the batter rest for 10 minutes.
4. L
iberally coat a large skillet or griddle with oil spray. Preheat it over medium heat. When the pan is nice and
hot (after about 2 minutes), ladle about ¼ cup batter per pancake onto the surface. The batter will be thick, so
it may help to spread it out with the back of a spoon. Sprinkle the surface of each pancake with blueberries.
5. Cook the pancakes until they are golden brown, 1 to 2 minutes per side. Recoat the pan with oil spray
between batches to prevent the pancakes from sticking.
Serves 6. Serving Size: 2 pancakes
Nutrition Information
Calories: 190
Protein: 8 g
Total Fat: 3 g
Saturated Fat: 0 g
Cholesterol: 0 mg
Sodium: 345 mg
Carbohydrate: 34 g
Fiber: 3 g
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