The Atlanta Journal-Constitution
DIY WHOLE-WHEAT ALMOND PANCAKE MIX
Make ahead: The mix can be refrigerated for up to 3 months. From nutritionist and cookbook author Ellie Krieger.
For the mix:
3 cups whole-wheat
pastry flour
1 cup almond meal/flour 1/4 cup hemp hearts or
toasted wheat germ 1/4 cup baking powder 1 teaspoon salt Makes 12 to 16 servings (makes 5 cups mix, or enough for 4 batches of pancakes)
For the pancakes:
1 cup low-fat milk (1 percent), or milk of your choice
1 large egg
1 1/4 cups DYI Whole Wheat Almond Pancake Mix
⅓ cup chopped toasted nuts (walnuts, almonds, pecans), optional
⅔ cup sliced banana or strawberries or whole blueberries, optional 1/4 cup pure maple syrup, for serving
For the mix: Whisk together the whole-wheat pastry flour, almond meal/flour, hemp hearts or toasted wheat germ, baking powder and salt in a container with a tightfitting lid. To make enough pancakes for 3 to 4 servings, whisk together the milk and egg in a medium bowl. Add 1 1/4 cups of the pancake mix, stirring until there are no dry spots or large lumps; some small lumps are OK. Stir in the nuts and fruit, if using, reserving some to use as an optional topping.
Heat a large nonstick griddle or skillet over medium heat. Ladle about 1/4 cup of the batter per pancake. Cook for about 2 minutes, then flip them when the pancake tops are covered with bubbles and the undersides are browned. Cook for another 2 minutes or so, just until the pancakes are golden brown on both sides and cooked through. The yield is 8 or 9 medium-size pancakes. Serve right away, topped with reserved fruit and nuts, if using, and with the maple syrup.
Nutrition per serving (based on 4, using 1-percent low-fat milk): 60 calories, 5 g protein, 5 g carbohydrates, 3 g fat, 1 g saturated fat, 50 mg cholesterol, 95 mg sodium, 0 g dietary fiber, 4 g sugar Nutrition per serving (mix only, based on 16): 140 calories, 4 g protein, 19 g carbohydrates, 5 g fat, 0 g saturated fat, 0 mg cholesterol, 370 mg sodium, 3 g dietary fiber, 0 g sugar