Whole-Wheat Pancakes
Makes eight or nine 4-inch (10 cm) pancakes
These light pancakes are free of eggs, dairy, and (if you wish) soy. Serve them with your choice of toppings, such as Apple Cinnamon Topping, fresh fruit, or maple syrup.
1 cup (250 mL) whole-wheat pastry flour
2 tablespoons (30 mL) baking powder
1/2 teaspoon (2 mL) cinnamon
Pinch of salt
1 cup (250 mL) non-dairy milk
2 1/2 tablespoons (37 mL) coconut or olive oil
1 tablespoon (15 mL) sweetener (optional)
Additional oil for frying
Combine the flour, baking powder, cinnamon, and salt in a medium bowl. Combine the milk, oil, and sweetener in a small bowl or measuring cup. Put a skillet over medium-high heat. When it is hot, add about 1 tablespoon of oil to coat the surface.
To make the batter, pour the milk mixture into the flour mixture and lightly whisk until just combined. (Overmixing will make the pancakes flatter and less fluffy.) For each pancake, pour about 3 tablespoons (45 mL) of the batter into the hot pan. Cook for about 3 minutes or until bubbles form on the surface and the bottom of the pancake is lightly browned. Turn the pancake over and cook until the other side is browned, about 2 minutes. Serve hot.
Per pancake: calories: 98, protein: 3 g, fat: 5 g, carbohydrate: 11 g (0 g from sugar), dietary fibre: 1 g, calcium: 137 mg, iron: 0.5 mg, magnesium: 1 mg, phosphorus: 37 mg, potassium: 80 mg, sodium: 244 mg, zinc: 0.1 mg, thiamin: 0.4 mg, riboflavin: 0.1 mg, niacin: 0.3 mg, vitamin B 6: 0 mg, folate: 3 mcg, pantothenic acid: 0 mg, vitamin B 12: 0.4 mcg, vitamin A: 13 mcg, vitamin C: 0 mg, vitamin E: 0 mg, omega-6 fatty acids: 0.1 g, omega-3 fatty acids: 0 g
Percentage of calories from protein 10%, fat 45%, carbohydrate 45%
