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Whole-Wheat Pancakes

Makes 24 2-inch pancakes

Seven simple ingredients are all it takes to make these nutritious, whole-grain pancakes. They are delicious with fresh fruit, unsweetened spreadable fruit (see glossary), or maple syrup.

1 banana
1 1/4 cups fortified soy- or rice milk
1 tablespoon maple syrup
1 cup whole-wheat pastry flour or whole-wheat flour
2 teaspoons sodium-free baking powder
1/4 teaspoon salt
1 vegetable oil spray

Mash banana in a large bowl, then stir in non-dairy milk and maple syrup.

In a separate bowl mix flour, baking powder, and salt. Add to banana mixture and stir until smooth.

Pour small amounts of batter onto a preheated non-stick, lightly vegetable oil sprayed griddle or skillet and cook until tops bubble. Flip with a spatula and cook second side until golden brown, about 1 minute. Serve immediately.

Per pancake

  • Calories: 31
  • Fat: 0.3 g
  • Saturated Fat: 0.1 g
  • Calories from Fat: 9.4%
  • Cholesterol: 0 mg
  • Protein: 1.2 g
  • Carbohydrates: 6.4 g
  • Sugar: 1.5 g
  • Fiber: 0.9 g
  • Sodium: 33 mg
  • Calcium: 36 mg
  • Iron: 0.4 mg
  • Vitamin C: 0.5 mg
  • Beta Carotene: 2 mcg
  • Vitamin E: 0.2 mg

Source: Healthy Eating for Life for Children by Amy Lanou, Ph.D.; recipe by Jennifer Raymond, M.S., R.D.