An Easy and TASTY Way to Get More Whole Grain Into the Diet!
I get a lot of requests for information around inserting more whole grains into a family eating plan without going off the rails into extremism or weirdness.
As I’ve been researching this issue and pondering the things I’ve done over the years, it occurred to me that one of the easiest, least extreme ways to do this is to start with pancakes. These can take a lot of tweaking because of the toppings that are added.
Whole grain pancakes, made with 100% whole wheat flour, give a boost of fiber that traditional pancake mixes or recipes don’t usually provide. You can use white whole wheat flour to keep the color light and the flavor mild. Trust me, your kids and family won’t even notice!
There are a few things you need to know, though, for turning out a fluffy pancake using whole grain flour. First of all, be sure to measure the flour correctly. Fluff, spoon, and level! Packing flour into the cup will result in a dense pancake.
Next, don’t over-stir! Too much mixing results in tough pancakes, which is the key reason whole grain pancakes get a bad rap. The dismal outcome is blamed on the insertion of whole wheat flour, when in actuality, too much stirring was the real issue.
So stir gently just until all ingredients are moistened; the batter should be slightly lumpy. If the batter looks a little too thick, add more buttermilk. If too thin, add a spoonful of flour.
Have you ever noticed how the first pancake or batch looks splotchy? It’s all about the pan! It takes time to distribute heat evenly across the pan’s surface. Oftentimes, you need to adjust the heat as you cook multiple batches. Also, be sure not to coat the pan with too much butter – excess will lead to splotches! Use as little as possible.
There are a couple things you can do to give this whole grain pancake a touch of ultra specialness. First, consider mixing toasted nuts to the batter. The other is to alter the flavor a smidge by substituting brown sugar for the white sugar. You’ll like the “WOW!” factor these two little adjustments add.
And did you know that pancake batter (whole wheat or otherwise) can be whisked together the night before? Next morning, all you do is give it a gentle stir (and a little buttermilk if it’s made with whole wheat flour). Now all you have to do is heat the griddle and get cooking!
All this said, let’s look at a tried-and-true pancake recipe that works wonderfully well with whole grain flour. This is from two exceptional professional chefs who are also culinary dieticians (see www.totaste.com). Lindsey and Vahista created this recipe with the express purpose of getting more whole grains into the diet as a way to sell folks on the idea. We love this recipe. See what you think:
Ingredients:
1 cup white whole wheat flour
1 tablespoon sugar
1 teaspoon baking powder
1/2 teaspoon baking soda
1 dash kosher salt
1 cup buttermilk
1 large egg
1 teaspoon vanilla extract
MIX-INS (to your taste)
3/4 cup diced, fresh fruit
1/2 cup fruit puree
1/2 cup old fashioned oats
1/4 cup dried fruit rehydrated
1/2 - 1 teaspoon spice(s)
Directions:
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As I’ve been researching this issue and pondering the things I’ve done over the years, it occurred to me that one of the easiest, least extreme ways to do this is to start with pancakes. These can take a lot of tweaking because of the toppings that are added.
Whole grain pancakes, made with 100% whole wheat flour, give a boost of fiber that traditional pancake mixes or recipes don’t usually provide. You can use white whole wheat flour to keep the color light and the flavor mild. Trust me, your kids and family won’t even notice!
There are a few things you need to know, though, for turning out a fluffy pancake using whole grain flour. First of all, be sure to measure the flour correctly. Fluff, spoon, and level! Packing flour into the cup will result in a dense pancake.
Next, don’t over-stir! Too much mixing results in tough pancakes, which is the key reason whole grain pancakes get a bad rap. The dismal outcome is blamed on the insertion of whole wheat flour, when in actuality, too much stirring was the real issue.
So stir gently just until all ingredients are moistened; the batter should be slightly lumpy. If the batter looks a little too thick, add more buttermilk. If too thin, add a spoonful of flour.
Have you ever noticed how the first pancake or batch looks splotchy? It’s all about the pan! It takes time to distribute heat evenly across the pan’s surface. Oftentimes, you need to adjust the heat as you cook multiple batches. Also, be sure not to coat the pan with too much butter – excess will lead to splotches! Use as little as possible.
There are a couple things you can do to give this whole grain pancake a touch of ultra specialness. First, consider mixing toasted nuts to the batter. The other is to alter the flavor a smidge by substituting brown sugar for the white sugar. You’ll like the “WOW!” factor these two little adjustments add.
And did you know that pancake batter (whole wheat or otherwise) can be whisked together the night before? Next morning, all you do is give it a gentle stir (and a little buttermilk if it’s made with whole wheat flour). Now all you have to do is heat the griddle and get cooking!
All this said, let’s look at a tried-and-true pancake recipe that works wonderfully well with whole grain flour. This is from two exceptional professional chefs who are also culinary dieticians (see www.totaste.com). Lindsey and Vahista created this recipe with the express purpose of getting more whole grains into the diet as a way to sell folks on the idea. We love this recipe. See what you think:
Whole Grain Buttermilk Pancake
1 cup white whole wheat flour
1 tablespoon sugar
1 teaspoon baking powder
1/2 teaspoon baking soda
1 dash kosher salt
1 cup buttermilk
1 large egg
1 teaspoon vanilla extract
MIX-INS (to your taste)
3/4 cup diced, fresh fruit
1/2 cup fruit puree
1/2 cup old fashioned oats
1/4 cup dried fruit rehydrated
1/2 - 1 teaspoon spice(s)
Directions:
1. Heat a griddle or large non-stick pan over medium-low heat. In a large bowl, gently whisk flour, sugar, baking powder, baking soda, salt, and optional oats and/or spice(s).
2. In a separate medium bowl, whisk buttermilk, butter, egg, vanilla, and optional fruit or vegetable puree. If it looks too thick, add a little more buttermilk (buttermilk thickness can vary).
3. Add liquid ingredients to the flour mixture. Using a spatula, stir to combine. If adding optional diced fruit or dried fruit, gently fold in. Do not overmix.
4. Lightly grease griddle or pan with non-stick spray or a little butter. Pour ~¼ cup batter onto griddle to create pancakes. Immediately sprinkle any desired toppings on pancakes, gently pressing toppings down as needed. Cook until tiny bubbles appear on the surface and the edges start to firm up.
5. Flip and cook ~2 more minutes. You might need to lower the heat as you cook additional batches. Hold in the oven on a warming setting or ~170° F until ready to eat. Enjoy!
NOTE: If the batter looks a little too thick, add more buttermilk. If too thin, add a spoonful of flour. But remember not to overmix!
TOPPINGS (to your taste)
Fresh or thawed frozen berries
Diced fresh fruit
Dark or mini chocolate chips
Chopped or sliced toasted nuts or seeds
Toasted coconut flakes
Nut or seed butter
Maple syrup, honey, or agave
Dash cinnamon
2. In a separate medium bowl, whisk buttermilk, butter, egg, vanilla, and optional fruit or vegetable puree. If it looks too thick, add a little more buttermilk (buttermilk thickness can vary).
3. Add liquid ingredients to the flour mixture. Using a spatula, stir to combine. If adding optional diced fruit or dried fruit, gently fold in. Do not overmix.
4. Lightly grease griddle or pan with non-stick spray or a little butter. Pour ~¼ cup batter onto griddle to create pancakes. Immediately sprinkle any desired toppings on pancakes, gently pressing toppings down as needed. Cook until tiny bubbles appear on the surface and the edges start to firm up.
5. Flip and cook ~2 more minutes. You might need to lower the heat as you cook additional batches. Hold in the oven on a warming setting or ~170° F until ready to eat. Enjoy!
NOTE: If the batter looks a little too thick, add more buttermilk. If too thin, add a spoonful of flour. But remember not to overmix!
TOPPINGS (to your taste)
Fresh or thawed frozen berries
Diced fresh fruit
Dark or mini chocolate chips
Chopped or sliced toasted nuts or seeds
Toasted coconut flakes
Nut or seed butter
Maple syrup, honey, or agave
Dash cinnamon
Recipe formatted with the Cook'n Recipe Software from DVO Enterprises.
Alice Osborne
Weekly Newsletter Contributor since 2006
Email the author! alice@dvo.com
Sources:
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- www.onegoodthingbyjillee.com
