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Simply Nutritious, Quick and Delicious

Jenna Smith, Extension Educator brings you helpful tips to make meals easy, healthy and tasty!
whole wheat pancakes 2

A Hot Breakfast to Start Your Day


Weekday breakfasts' for working families may be a quick bowl of cereal, fruit and yogurt, or a granola bar on-the-go, but nothing beats a hot breakfast on a cold day. February is Hot Breakfast Month, a time to celebrate the wonderful warmth of eggs, pancakes, waffles, oatmeal and, of course, "b and g!" But a hot breakfast can be heavy and loaded with empty calories. What you need is a hearty but nourishing hot breakfast to start your day right.

Eggs are back on the table! The new 2015 Dietary Guidelines no longer includes a dietary cholesterol limit, but rather suggests lowering saturated fats, and since eggs are low in saturated fat, they are a healthy protein choice. The bacon and sausage that often accompanies eggs, however, are heavy in saturated fats and are best left off the breakfast plate.

Pancakes and waffles can be made with whole wheat flour or half all-purpose, half old-fashioned oats to get in whole grain nutrients. Pancakes and waffles are high in sodium due to baking powder. Since you can't mess with this important ingredient, try decreasing the salt in the recipe or omitting it all together. You may also be able to get away with decreasing the oil or substituting applesauce to lower the fat. However, there is strong evidence to show that replacing saturated fats with polyunsaturated fats, like those found in vegetable oils, lowers total cholesterol and the "lousy" LDL cholesterol. Top pancakes and waffles with pureed berries, yogurt or sugar-free syrup to avoid added sugars. Try the recipe below for a healthier version of pancakes. Freeze the leftovers and pop them in the toaster for a convenient hot breakfast you can enjoy day after day!

Oatmeal, on the other hand, is already a nourishing option and needs no alterations, but the biscuits and gravy will need a complete makeover, and that may be another blog on its own!

Light as a Feather Whole Wheat Pancakes (Printable PDF)

1 ⅓ cup whole wheat flour

1 ½ teaspoons baking powder

¼ teaspoon salt

1 Tablespoon brown sugar

1 egg

1 ⅓ cup low-fat (1%) buttermilk

1 Tablespoon oil

Preheat griddle. In a medium bowl, stir dry ingredients together. In a separate bowl, beat egg, buttermilk and oil together. Stir into dry ingredients until just moistened; batter should be thick and slightly lumpy. Pour ¼ cup batter for each pancake onto lightly oiled hot griddle. Flip the pancake when bubbles appear on surface; turn only once.

Yield: 6 servings, 2 pancakes each

Nutrition Facts per serving: 160 calories, 4 grams fat, 340 milligrams sodium, 24 grams carbohydrate, 2 grams fiber, 6 grams protein

Source: North Dakota State University Extension Service



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