SHOW: Healthy Appetite with Ellie Krieger
EPISODE: More is More
Total Time: 24 min Cook: 24 min Yield: 4 servings, serving size: 3 pancakes and 1/4 cup topping
Whole grains, buttermilk and honey add flavor and nutrition to this treat.
For the Topping:
1/4 cup sliced almonds [27 g]
1/4 cup hulled (green) pumpkin seeds
1/4 cup sunflower seeds [21 g]
1 tablespoon sesame seeds (preferably unhulled) [9 g]
1/4 cup toasted wheat germ
1/4 cup real maple syrup, plus more for serving [49 g]
For the Pancakes:
1 medium apple, such as Golden Delicious, cored and diced (about 2 cups)
3/4 cup whole-wheat flour [89 g]
3/4 cup all-purpose flour [84 g]
2 teaspoons baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt
2 large eggs
1 cup 1 percent lowfat buttermilk
3/4 cup lowfat milk [168 g]
2 teaspoons honey
Nonstick cooking spray
Make the topping: In a large skillet, toast the almonds and pumpkin seeds over medium-high heat, stirring, for about 1 minute. Add the sunflower seeds and cook, stirring, for 1 minute more. Add the sesame seeds to the pan. Cover and cook, shaking the pan, until the seeds are toasted, about 30 seconds more. Transfer the toasted nuts and seeds to a medium sized bowl. Add the wheat germ. Stir in the syrup and a pinch of salt and set aside.
Make the pancakes: Put the apple in a microwave-proof bowl, tightly cover with plastic wrap and microwave on high until softened, about 2 minutes. Set aside.
In a large bowl, whisk the flours, baking powder, baking soda and salt. In a small bowl, whisk together the eggs, buttermilk, 1/2 cup of the milk and honey. Slowly whisk the egg mixture into the dry ingredients, stirring until just combined. If the batter seems too thick, add as much of the remaining 1/4 cup milk as necessary.
Spray a large non-stick griddle with cooking spray and heat over medium heat. Spoon about 1/4 cup batter per pancake into the pan and top each pancake with a heaping tablespoon of the cooked apple. Flip when the pancake tops are covered with bubbles and the edges look cooked, about 2 minutes. Cook until the pancakes are golden brown and cooked through, an additional 1 to 2 minutes. Serve immediately or transfer the cooked pancakes to an ovenproof dish and keep warm in a preheated 250 degree F oven while making the rest. To serve, arrange 3 pancakes per plate and sprinkle each serving with 1/4 cup of the topping. Serve with additional maple syrup.
Per serving: Calories 494; Total Fat 17 grams; Saturated Fat 3 grams; Mono Fat: 6.1 grams; Poly Fat: 5.8 grams; Protein 20 grams; Total Carbohydrate 69 grams; Fiber 7 grams; Cholesterol 98 milligrams; Sodium 610 milligrams
2008, Ellie Krieger, All Rights Reserved