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Whole Wheat Pancake Recipe


Thought you couldn't have pancakes on a low-carb diet? Fear not, these pancakes are healthy and a once in a while treat.

Fiber is very important in any diet as it cleanses out your system and keeps your blood running clean. It is recommended to have 20-30 grams of fiber a day. Not possible you say? Try high fiber cereal or high fiber fruits. Add fruits and vegetables to your diet. Although five a day is a goal, studies done with diabetes saw major changes with 9 a day.
Do you know you get more fiber when you can eat the skin. What is a good fruit source of fiber? Apples- 3, Bananas-3,cooked black-19,blackberries-4, dried figs-10, Pears-4, rasberries-4.6, and strawberries-3

The whole wheat flour in this recipe contributes to the fiber content.

Whole-Wheat Pancakes - 31g Carbs, 4g Fiber, 6g Sugar



Number of Servings: 6
Serving Size: 2 pancakes

1 1/2 cups whole-wheat flour
1/2 cups crushed low-sugar bran cereal
2 tsp baking soda
1/2 teaspoon cinnamon, nutmeg and allspice
3/4 cup evaporated skim milk
2 eggs, beaten or egg beater product
1 Tbsp brown sugar or brown sugar substitude
1 Tbsp canola oil
2 tsp vanilla
nonstick cooking spray

Add-ins:Blueberries, bananas, dried fruit, nuts and any other low carb fruit or nuts

1. Combine all dry ingredients, then add eggs, oil and vanilla.and mix until blended. Drop batter a scant1/4 cup at a time, onto a hot griddle sprayed with nonstick cooking spray. Cook until brown on both sides, turning once,
about 5-6 minutes. Serve with jam or fruit if desired.

Number of Servings: 6
Serving Size: 2 pancakes
Nutrition per Serving:
194 Calories, 42 Calories from Fat, 5g Total Fat,
1g Saturated Fat, 72mg Cholesterol, 516mg Sodium,
31g Total Carbs, 4g Dietary Fiber, 6g Sugars,
9g Protein

Exchanges: 2 Starch, 1/2 Monounsaturated fat









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Content copyright © 2014 by Cindy Kimura. All rights reserved.
This content was written by Cindy Kimura. If you wish to use this content in any manner, you need written permission. Contact Cindy Kimura for details.

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