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Blueberry 100% whole wheat pancakes

Blueberry 100% whole wheat pancakes

Saturday’s breakfast was one of my two whole wheat pancake recipes.  This is the one I use when I want to add blueberries to them.  No pancake is a health food…the word CAKE is part of its name.  🙂  So, enjoy these or any pancakes in moderation, but this is an improvement over a typical white flour and sugar pancake and since it is real food it is so much better than anything that comes in a box or bottle.

The basic recipe is from Smitten Kitchen under “blueberry pancakes + pancakes 101“.  Since she shows you what the cakes should look like when you add the blueberries, I will not go into details myself here.  Adding blueberries

I changed it to use all whole wheat pastry flour instead of white, subbed a smaller amount of honey for the sugar, and used 2 to 2.5 cups buttermilk.  I felt the recipe was too liquidy with the 3 cups in the original.  I made 1/2 plain and 1/2 with unsweetened frozen blueberries.

Blueberry 100% Whole-Wheat Buttermilk Pancakes
Adapted from Martha Stewart’s Original Classics Cookbook and Smitten Kitchen

Yield: Depends on size It makes either 9 6-inch pancakes or about 16 4-inch ones.

2 cups 100% whole-wheat pastry flour
2 1/2 teaspoons baking powder (aluminum-free such as Rumford)
1 teaspoon baking soda
1/2 teaspoon sea salt
2 tablespoons honey
2 large eggs, lightly beaten
2 cups buttermilk (add a bit more after mixing if you want it more runny)
4 tablespoons butter, melted
1 cup blueberries, fresh or frozen and thawed (optional)

1. Place a griddle pan or cast-iron skillet over medium-high heat. Whisk together the flour, baking powder, baking soda, salt, and honey in a medium bowl. Add the eggs, buttermilk, and 4 tablespoons melted butter, and whisk to combine.

2. Test the griddle by sprinkling a few drops of water on it. If the water bounces and spatters, the griddle is hot enough. Using a pastry brush, brush melted butter onto the griddle and wipe off the excess with a folded paper towel. Or, use a handy Misto filled with your favorite oil to spray the pan.

3. Using a 1/3 to 1/2 cup measure as a scoop pour the batter in pools 2 inches apart. If you wish to make blueberry pancakes, wait a few seconds and then arrange a handful of blueberries over the cooking pancake, pressing them in slightly. When the pancakes have bubbles on top and are slightly dry around the edges, about 2 1/2 minutes, flip over. If any batter oozes or blueberries roll out, push them back under with your spatula. Cook until golden on bottom, about 1 minute.

4. Repeat with the remaining batter.  You can keep the finished pancakes on a heat-proof plate in the oven at 175°F. Serve warm with real butter, honey or real maple syrup.

I ran it through the Recipe Analyzer at Calorie Count and it got a grade of B+.  Basically, the butter is frowned upon by this site, so if you are a low-fat dieter, feel free to reduce the butter to your preference.  Here are the numbers per pancake, assuming the recipe makes 16:

Calories: 117, Calories from Fat: 36blueberry pancakes too
Total Fat: 3.9g,  Saturated Fat: 2.2g
Cholesterol: 35mg
Sodium: 200mg
Total Carbohydrates: 17.3g, Dietary Fiber: 0.7g, Sugars: 4.6g
Protein: 3.5g
Vitamin A   3%,  Vitamin C 2%,  Calcium 8%,  Iron 5%

— Stacey

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About feedingmytribe

Mom to four 10-year-olds. Trying to find my way through the confusing world of food and nutrition to provide my girls with a healthy start in life.

One response »

  1. Blueberries and buttermilk! Great recipe.

    Reply

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