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    Quick and Healthy Recipe: Whole Grain Pancakes

    I spotted a simple pancake recipe in the back of an Arrowhead Mills pancake and waffle mix I bought, threw the kitchen sink at it, and ended up making these delicious — and super healthy — pancakes!

    YIELDS: 4 Pancakes

    INGREDIENTS

    ¾ cup whole grain/multigrain pancake mix (i.e.: Arrowhead Mills)
    1 Tbsp. canola oil
    3/4 cup milk of choice (dairy, soy, rice, almond, etc.  I used unsweetened soy)
    1/3 cup chopped walnuts
    1 Tbsp. egg whites or egg replacer
    1 Tbsp. vanilla extract
    1 Tbsp. coconut extract
    3 Tbsp. ground flaxseed
    3 Tbsp. oat bran
    2 Tbsp. wheat germ
    1 Tbsp. cinnamon
    2 medium bananas, sliced
    1 cup strawberries, sliced

    INSTRUCTIONS

    1. Combine pancake mix, canola oil, milk, chopped walnuts, egg whites/egg replacer, vanilla extract, coconut extract, ground flaxseed, oat bran, and wheat germ in medium bowl.

    2. Stir lightly until ingredients are evenly mixed. The batter will be a little lumpy; this is normal. DO NOT OVERMIX.

    3. Lightly grease skillet and place over medium heat.

    4. Gently pour batter into skillet (remember, this batter makes four pancakes.)

    5. Flip pancakes as soon as bottoms feel firm when prodded with spatula.

    6. Once pancakes are evenly cooked, serve on plate and top with bananas and strawberries.

    NUTRITION FACTS (2 pancaked, made with unsweetened soymilk and topped with fruit):

    552 calories
    1 g saturated fat
    12 grams monounsaturated fat (the fat that helps reduce LDL cholesterol and heart disease risk)
    1.8 grams Omega-3 fatty acids (in the form of ALA; 85% of a day’s worth)
    412 milligrams sodium
    13 grams fiber
    3.5 grams added sugar
    14 grams protein

    Excellent source of: Fiber, monounsaturated fat, Omega-3 fatty acids, vitamin E, vitamin C,whole grains,
    Good source of: Folate, niacin, manganese, potassium, protein, riboflavin, thiamin, vitamin B6

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