Recipe for Low-Sugar Multigrain Pancakes

By Dan DeFigio

Under-eating during the day and overeating at night is exactly the wrong way to eat if you’re trying to lose weight and fight sugar addiction. Doing so also works against you if you’re trying to keep your energy up and your mental performance sharp. These pancakes are a great low-sugar, nutritional breakfast option.

[Credit: ©iStockphoto.com/razmarinka]

Credit: ©iStockphoto.com/razmarinka

Prep time: 20 minutes

Cook time: 8 minutes

Yield: 8 servings (16–24 pancakes)

1-3/4 cups spelt flour

2 cups oat flour

2 tablespoons baking powder

1/4 cup ground flaxseed meal

1-1/2 scoops unsweetened whey protein powder (about 2 tablespoons)

1/2 teaspoon salt

3-1/2 cups low-fat vanilla soy milk

1/4 cup unsweetened applesauce

1-1/2 tablespoons vanilla extract

1 tablespoon butter

1-1/2 cups blueberries, washed

Dash of cinnamon

  1. Whisk the spelt flour, oat flour, baking powder, flaxseed meal, whey protein, and salt together in a large mixing bowl.

  2. In a separate bowl, stir together the soy milk, applesauce, and vanilla extract.

  3. Gradually pour the soy milk mixture into the flour mix, continually stirring them together. Stir until the ingredients are just moistened. Set aside for 15 minutes.

  4. Lightly butter and heat a griddle or large skillet to medium heat.

  5. Spoon the batter onto the hot griddle or skillet in 3- to 4-inch diameter pancakes.

    Sprinkle blueberries onto the wet batter, and cook until bubbles form (2 to 3 minutes). Flip the pancakes and continue cooking until golden brown on both sides, about 3 minutes more.

  6. Serve with butter, a sprinkle of cinnamon, and the low-sugar topping of your choice.

Per serving: Calories 254 (From Fat 4.5); Fat 2.5g (Saturated 0.5g); Cholesterol 3.0mg; Sodium 102mg; Carbohydrate 24g (Dietary Fiber 3.5g); Protein 5.0g.

Good low-sugar substitutes for pancake syrup include mango spread or unsweetened applesauce mixed with a drizzle of honey.