BLUEBERRY AND ALMOND PANCAKES
Diabetes Cookbook for Dummies®
by Alan L. Rubin, Fran Stach, Denise C. Sharf
Blueberries are the best source of antioxidants compared with all other fruits. Almonds are also the best nut source of another antioxidant, vitamin E. Enjoy the tasty fruit and crunchy nuts along with this breakfast favorite.
Preparation time: 10 minutes
Cooking time: 5 to 7 minutes
Yield: 4 servings (total 16 pancakes)
1/2 cup all-purpose flour
3/4 Cup whole-wheat flour
2 teaspoons apple juice concentrate
2 teaspoons baking powder
1/4 teaspoon salt
1 1/2 teaspoons unsweetened applesauce
1 1/4 cups lowfat milk
1/8 teaspoon almond extract
3 egg whites, or 6 tablespoons egg substitute
3/4 cup fresh blueberries, or frozen berries, thawed
1 tablespoon almond slivers, crushed
Nonstick cooking spray
1. In a bowl, combine the all-purpose flour, whole-wheat flour, apple juice concentrate, baking powder, and salt; set aside.
2. In another bowl, combine the applesauce, milk, almond extract, egg whites, blueberries, and almonds; stir well. Add the flour mixture. Stir until you achieve a fairly smooth batter consistency, approximately 2 minutes. Feel free to leave a few lumps, because overmixing can result in a tougher finished pancake.
3. Coat a large skillet with the cooking spray; place over medium heat until hot. Spoon 1/4 cup batter for each pancake. When bubbles form on top of the pancakes, turn them over. Cook until the bottom of each pancake is golden brown.
Per serving: Kcalories 209 (From Fat 21); Fat 2g (Saturated 1g); Cholesterol 3 mg; Sodium 419 mg; Carbohydrate 38g (Dietary Fiber 4g); Protein 10g.
Exchanges: 2 1/2 starch, 1/2 fat
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