Sunday, January 11, 2009

Healthy Pancakes with a Fruity Twist!

I love Sunday mornings ... not only because I sleep in a bit more ... but also because John and I often make a really scrumptious breakfast together. John is undisputedly the breakfast master of the two of us ... when it comes to an omelette or a pancake, he has a way with the pan temperature that I just cannot hold a candle to. So today, I prepped, mixed and blended while John manned the stove for one of our healthy faves.

Eggwhite-Oatmeal-Berry Pancakes with Mint-Berry Coulis
(This batch made 6 cakes total ... you may want to increase your recipe)
  • 6 Egg Whites, or 4/5 of a cup of pure egg whites that you can buy pre-separated
  • 1/2 C Rolled Oats or Quick Oats
  • 1 C Frozen Mixed Berries, thawed
  • 2 tsp Vanilla or Almond extract (based on your preference)
  • 1 tsp Splenda, triple it if you like things really sweet
  • 1 Tbsp Ground Flax Seed (optional, but makes for a great consistency and adds omegas)
  • 1 C Mint-Berry Coulis, recipe follows
Mix the berries and egg whites in a bowl, whisking together until they are well distributed but lumpy due to the shape of the fruit. Try to get out any clumps of fruit that are stuck together. Add the Splenda, extract and oats. Continue mixing until completely combined and you have a consistent batter. This will in NO way resemble batters you are used to. It will be a little translucent and slightly thicker in consistency.

Heat your pan or griddle to medium and butter or spray the pan with non-stick cooking spray (we use Pam). Make small 3-inch pancakes for best results, pouring the batter onto the surface and cooking for 3 minutes on one side or until the edges are white and the pancake can be flipped. Once flipped, cook them another 2-3 minutes on the other side until they are puffy and no longer squishy. They should once again be easy to flip and have a color that is a bit darker than your classic golden brown pancake. We typically try one 'sacrificial' pancake any time we use a new stove, pan or recipe since each of these variables can really change cooking time. Once you have it down ... make the rest and keep them warm on the griddle or in the oven.

Because these are so eggy, it is important that you get them cooked through. Else you will have raw egg, not good, and the pancake won't be as fluffy as it could.

Today, John did a trick that worked out great. We used a griddle pan across two burners with the front on 6-7 of 10 for the initial cooking ... and then he moved the pancakes to the back burner on about 4 to keep them warm and cook the center perfectly through.

Mint-Berry Coulis
  • 1 C Frozen mixed berries
  • 1 tsp Low Fat or Light Sour Cream
  • 8-10 Mint Leaves
  • 2 tsp Honey or Agave Nectar if you have it ... I have both and I mixed them mmmmm
Blend all ingredients in a food processor until it reaches your desired consistency. Optionally you can use Splenda to replace some of the other sweetener and you may add vanilla or almond extract if that is a flavor you like.

Serve the pancakes warm with the Mint-Berry Coulis, Syrup, Honey or your favorite pancake topping.

*For full disclosure, this recipe is modified from one that we found in Fitness Magazine about two years ago and we have been making and tweaking these pancakes ever since!


Willie said...

Can't wait to try this. I have avoided pancakes for years because they are too naughty. I'll finally have something healthy-esque to try. Thanks Kir.

Kir said...

Glad to hear it Willie ... please share any feedback after you try em:) Bon appetit!