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Make-Ahead Whole-Wheat Blueberry Pancakes

These pancakes are made with whole-wheat flour and flax for a good source of fibre and some heart-healthy omega-3. Freeze them for a quick breakfast (just pop them in the toaster) or for a great grab-and-go snack. You can also enjoy them right off the griddle.

Ingredients:

2 cups (500 mL) buttermilk
1 tbsp (15 mL) canola oil
2 tsp (10 mL) vanilla extract
1/5 cup (50 mL) maple syrup
2 eggs
1 cup (250 mL) whole-wheat flour
1/2 cup (125 mL) ground flax seed
1/2 cup (125 mL) oat bran
1 tsp (5 mL) baking soda
1 tsp (5 mL) baking powder
1/4 tsp (1 mL) salt
1/2 cup (125 mL) frozen wild blueberries

Directions:

  • In a large bowl mix together buttermilk, oil, vanilla, maple syrup, and eggs.
  • In a second bowl combine flour, flax, oat bran, baking soda, baking powder and salt.
  • Add dry ingredients to the wet ingredients and whisk together until you get a smooth batter. Gently stir in blueberries.
  • Preheat non-stick fry pan or griddle to medium heat. Use a cup measure to spoon the batter into the pan. When finished cooking, place on wax paper to cool. There should be 12 pancakes.
  • When fully cooled, stack pancakes with wax paper in between and place in a resealable freezer bag. Place in freezer.
  • To serve: Remove one pancake from the freezer and place in toaster on the darkest setting. When finished, cut in half, spread with apple butter and serve like a sandwich.
  • Perfect for running out the door!

Serves 4

 

Acknowledgement

Recipe generously provided by Egg Farmers of Canada.
Please visit www.eggs.ca to access additional information and recipes.

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Nutrition Facts Table

Nutrition Facts

Serving Size (86g)
Servings Per Container: 4
Amount Per Serving
Calories 140 Calories from Fat 45
 
% Daily Value*
Total Fat  5g
8%
Saturated Fat  0.5g
3%
Trans Fat  0g
0%
Cholesterol  40mg
13%
Sodium  250mg
10%
Total Carbohydrate  19g
6%
Dietary Fiber  3g
12%
Sugars  6g
Protein  6g
Vitamin A 2% Vitamin C 0%
Calcium 6% Iron 4%
   
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:
  Calories: 2,000 2,500
Total Fat less than 65g 80g
Saturated Fat less than 20g 25g
Cholesterol less than 300mg 300mg
Sodium less than 2,400mg 2,400mg
Total Carbohydrate 300g 375g
Dietary Fiber 25g 30g
Calories per gram:  
Fat 9    Carbohydrate 4    Protein 4
   

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