While pancakes have probably been a part of your mornings for as long as you can remember, these tasty mouthfuls of goodness have quite a history of their own. Did you know that pancakes may have been around since the stone age?
In honor of the religious season of Lent, some people may abstain from eating animal products like butter, eggs and milk. Shrove Tuesday or Fat Tuesday has traditionally been a day of celebration prior to Lent, where people would use up these ingredients by making foods such as pancakes in order to prevent waste. Today, Fat Tuesday wraps up Mardi Gras and is celebrated the day before Ash Wednesday each year. There are many traditions surrounding the history of this season including king cakes, parades, parties, masks and of course pancakes!
While it is fun to indulge during your celebrations, try giving your pancakes a healthy twist by making them with whole grains or nuts. Whole wheat flour, oat flour, or almond flour can give your pancakes a kick of nutrients traditional pancakes lack. Rather than loading your stacks up with traditional syrups that often contain considerable amounts of sugar, try topping your flapjacks with fresh fruit (natural sugar), nut butter or plain yogurt.
Utah State University Extension suggests replacing oil with applesauce or mashed avocado and adding flaxseeds or chia seeds for a boost of fiber, omega-3 fatty acids, and antioxidants. Costing around just $2.00, this recipe is also wallet healthy!
Healthy Breakfast Pancake Recipe
Ingredients:
- 1 cup oats, blended
- 1 teaspoon baking powder
- 1/2 teaspoon baking soda
- 1/4 teaspoon salt
- 1 teaspoon cinnamon
- 1 large egg
- 1/2 cup milk
- 1/2 cup plain Greek yogurt
- 1 tablespoon honey
- 1 teaspoon vanilla extract
- 1 mashed banana
Directions:
- In a blender or small food processor, finely blend oats (or use flour if this isn’t an option).
- In a large bowl, whisk together the blended oats, baking powder, baking soda, salt, and cinnamon.
- In a separate bowl, whisk the egg, milk, yogurt, honey, vanilla, and mashed banana.
- Pour the wet ingredients into the dry ingredients and mix until just combined (be careful not to overmix).
- Heat a non-stick skillet or griddle over medium heat and lightly grease it with cooking spray or a little oil.
- Pour batter onto the skillet for each pancake and cook for 2-3 minutes, until bubbles form on the surface. Flip and cook for another 2 minutes until golden brown.
- Serve with fresh fruit, nut butter, or a drizzle of honey for a healthy topping.
According to the American Academy of Pediatrics, meal time is a great way for families to stay connected. However, busy schedules can often make it difficult to eat together. Don’t limit your routine to just dinner plans. Breakfast together can be just as rewarding especially when you consider families who eat together three times a week enjoy health benefits such as lower rates of obesity, depression, and substance abuse. Consider getting children involved in the meal preparation too. Pancakes are the perfect anytime meal to mix, measure, stir, and flip!
Author: Heather Reister, Extension Educator, Family and Consumer Sciences, Butler County.
Reviewer: Daniel Remley, Extension Field Specialist, Family and Consumer Sciences Nutrition/Wellness