Fluffy Flax Pancakes
Start your day right with delicious, omega-3-filled flax-seed pancakes that will keep your energy up and your heart healthy.
Sprinkling seeds on everything from your morning cereal to your dinner casserole is a healthy addition to just about any diet. Start your day with these nutritious pancakes, packed with the goodness of flaxseed meal and whole flaxseeds. These pancakes go light on the sugar and high on protein to keep you full and energized. Consuming too much sugar can increase inflammation, which can worsen your arthritis pain.
To make this recipe you will need two large bowls, one small bowl, an electric mixer, a mixing spoon and a griddle or skillet.
Nutrition information (per serving)*: Total Fat (20g); Carbohydrates (40g); Sodium (431mg); Sugar (6g); Fiber (9g); Cholesterol (217mg); Protein (17g)
1 cup low-fat milk
4 eggs, separated
3/4 cups all-purpose flour
1/2 cup flax meal
1/4 tsp. salt
1 Tbsp. sugar
1 1/2 tsp. baking powder
1/4 cup whole flaxseeds
1 to 2 Tbsp. butter or margarine
1. Beat milk and egg yolks
In a large bowl, beat together milk and egg yolks.
2. Mix dry ingredients
In a separate bowl, combine flour, flax meal, salt, sugar and baking powder.
3. Beat egg whites
With electric mixer, beat the egg whites until stiff and medium peaks form.
4. Combine dry and wet ingredients
Add dry ingredients to milk and egg yolk mixture and stir to blend completely.
5. Fold in egg whites
Gently fold beaten egg whites into flour-milk mixture until just combined (a few streaks of egg white can remain).
6. Heat griddle
Heat griddle or skillet to medium-low and coat lightly with butter.
7. Cook pancakes
Add heaping spoonfuls of batter onto the griddle or skillet. Cook pancakes until browned on the underside, about 4 minutes. Flip pancakes and cook about 2 minutes more, until set.
8. Keep warm and serve
Pancakes can be kept on a sheet pan in an oven at 200˚F for 10 to 15 minutes before serving. Serve with maple syrup or fruit compote.
- Flaxseed is one of the richest plant-based sources of the anti-inflammatory omega-3 fatty acid ALA. Studies show it may help lower overall and LDL cholesterol and reduce the complications of diabetes and heart disease risk.
- Crushing or milling flaxseed makes it easier for your body to digest and use the ALA.
- Flax is low in carbs but high in fiber, which can help with everything from regularity, to feeling full and curbing sugar cravings.
*Disclaimer: All nutritional information provided is approximate and based on USDA measurements. Actual amounts may vary based on exact ingredients used, how they are prepared and serving size.
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