Whole Grain Pancakes

Sarah Linton, RD, LD, CDE
Goodland Regional Medical Center, Goodland, KS

1 cup whole wheat flour
1 cup all-purpose flour
1⁄2 cup wheat germ
1⁄4 cup ground flaxseed meal
2 teaspoons baking powder
1 tablespoon granulated sugar
1 egg, beaten
2 egg whites, beaten until frothy
1⁄2 teaspoon vanilla extract
2 1⁄4 cups skim milk

  1. In large bowl, mix together whole wheat flour, all-purpose flour, wheat germ, flaxseed meal, baking powder and sugar.
  2. In medium bowl, whisk together egg, egg whites, vanilla and milk. Stir into flour mixture; mix just until combined and no longer lumpy. 
  3. Grease skillet or griddle and preheat. Pour 1⁄4 cup batter on hot skillet or griddle. Turn pancakes when bubbles appear, after about 1 minute. Cook until lightly browned.
  4. Note from Sarah: You may substitute an additional 1⁄2 cup whole wheat flour in place of the wheat germ. I like freezing the leftovers and serving them another day.

Makes 20 pancakes.

Nutrition information per serving (one pancake): 83 calories; 4 g protein; 13 g carbohydrate; 1 g fat (.26 g saturated fat); 11 mg cholesterol; .91 mg iron; 2 g dietary fiber; 31 mcg folate and 49 mg sodium.

Kids who eat breakfast have a better attitude toward school and are more able to concentrate.