Tuesday, 23 March 2021

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Healthy Nutritious Whole-Wheat Pancakes

 


This recipe makes about 7-8 pancakes of 18cm in diameter.

Ingredients:
1. 1 cup (125 g) whole wheat flour
2. 3 eggs
3. 3 dl (300 ml) low-fat fresh milk 0.1% fat
4. 3 TBS honey or 6 dried dates pitted or 3 TBS sugar
5. 3 tsp olive oil (or butter if you absolutely can't resist it) (optional)
6. 1/2 tsp vanilla powder and/or cinnamon powder (optional)
7. 1 tsp cooking oil or butter for frying

Directions:

1. Blend all the ingredients in a blender.

2. Heat pan with cooking oil until hot (Its temperature is just right when a few drops of cold water dropped on the pan will jump and sizzle. If the pan is not sufficiently hot, the water will lie there and boil. If it is too hot, the water will evaporate instantly).

3. When the pan is hot, add some oil just enough to spread a thin layer on the pan by rubbing it with a piece of kitchen roll when making the first piece of pancake.

4. Turn to medium-low heat (no. 7 on my stove) and pour in a ladle of mixture just enough to spread it to cover the whole circumference of the pan.

5. Cook until the surface of the pancake is filled with bubbles and the underside has turned slightly brown (about 45 secs to 1 min). Raise the edge of the pancake with the wooden spatula to test if it is firm and brown.

6. Flip over and cook the other side for 30 secs more. DO NOT flip again or the pancake will be tough. (Although you may be tempted to do so, don’t use the spatula to press down the pancake or it will be heavy).

Storage:

Cool them completely before freezing. Freeze them in freezer bags between sheets of waxed paper for 3 months. To re-heat, place frozen pancakes single layer on a baking sheet in a 190°C oven for 7-10 mins. or microwave each pancake for 20 secs.

Additional Information:

I use two types of whole-wheat flour: half graham flour and half white whole-wheat flour. These pancakes contains loads from vitamins and fiber from the whole-wheat flour, calcium from the milk, protein  and all the essential vitamin Bs from the eggs. You can sleep well at night without guilt of giving them to your kids 😊 

I usually like to make a double portion. I sometimes add one teaspoon of brewer's yeast into the batter to increase the nutrition content.

References:





22 March 2021 (4Y10M6D)




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