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Cornmeal Flapjacks

Makes 16 3-inch flapjacks

Enjoy these sunny golden pancakes with fruit preserves, fresh fruit, or maple syrup.

1 cup fortified soy- or rice milk
2 tablespoons maple syrup
1 tablespoon cider vinegar
1/2 cup cornmeal
1/2 cup whole-wheat pastry flour
1/2 teaspoon sodium-free baking powder
1/4 teaspoon baking soda
1/4 teaspoon salt
1 vegetable oil spray

In a large bowl, mix non-dairy milk, maple syrup, and vinegar. Set aside.

In a separate bowl, stir together cornmeal, flour, baking powder, baking soda, and salt. Add to non-dairy milk mixture, stirring just enough to remove any lumps and make a pourable batter. Add a bit more non-dairy milk if batter seems too thick.

Preheat a non-stick skillet or griddle, then spray lightly with vegetable oil. Pour small amounts of batter onto the heated surface and cook until tops bubble. Turn carefully with a spatula and cook the second sides until browned, about 1 minute. Serve immediately.

Per flapjack

  • Calories: 44
  • Fat: 0.4 g
  • Saturated Fat: 0.1 g
  • Calories from Fat: 8.2%
  • Cholesterol: 0 mg
  • Protein: 1.4 g
  • Carbohydrates: 8.9 g
  • Sugar: 2 g
  • Fiber: 0.8 g
  • Sodium: 66 mg
  • Calcium: 29 mg
  • Iron: 0.5 mg
  • Vitamin C: 0.1 mg
  • Beta Carotene: 5 mcg
  • Vitamin E: 0.2 mg

Source: Healthy Eating for Life to Prevent and Treat Diabetes by Patricia Bertron, R.D.; recipe by Jennifer Raymond, M.S., R.D.