Pancakes are a perfect candidate for practicing your healthier cooking skills. Using all whole wheat imparts a lovely, nutty flavor, and a simple ripe banana contributes all the sugar you need while replacing the egg nicely. A few spices for pizzazz and a handful of nuts for protein, fiber and omega-3s give you a simple dish that’s easy to whip up and eat with no added sugar from syrup. Make a big batch on the weekend and reheat the extras in the toaster for a fast breakfast during the week.
Ingredients
- 1 cup skim milk
- 1 Tbsp. lemon juice
- 1 cup whole wheat flour
- 1 tsp. baking powder
- ¼ tsp. baking soda
- ⅛ tsp. salt
- ½ tsp. cinnamon
- ¼ tsp. nutmeg
- ¼ tsp. cardamom (optional)
- 2 medium bananas, very ripe, divided
- 1 Tbsp. olive oil
- 4 tsp. Olivio Original spread, divided
- ¼ cup walnuts, chopped
Directions
- Combine the milk and lemon juice. Let sit for 5 minutes. Heat a large skillet on medium heat.
- Combine the flour, baking powder, baking soda, salt and spices.
- Mash one banana, reserving the second. Stir mashed banana into sour milk. Stir in olive oil.
- Add wet mixture to dry mixture, combining well. For best rising, allow to sit for 2-3 minutes. Slice second banana thinly.
- Add 1 teaspoon of Olivio to hot skillet. Place 1/4 of the banana slices into the skillet and pour 1/4 of the batter over the slices. Sprinkle tops of uncooked pancakes with 1/4 of the walnuts. When edges of pancake are dry and the top is just beginning to bubble, flip and cook for another 1-2 minutes until pancake is cooked through.
- Repeat step 5 three times. You should be able to get 12 3-inch pancakes worked in 4 batches. Serve hot–you won’t need to top these with syrup!
Nutrition Facts
4 servings per container
Serving Size 171 g
| Amount per serving | ||
|---|---|---|
| Calories | 285 | |
| % Daily Value* | ||
| Total Fat 9.5g | 13% | |
| Saturated Fat 1.5g | 8% | |
| Trans Fat 0g | ||
| Polyunsaturated Fat 5g | ||
| Monounsaturated Fat 4.5g | ||
| Cholesterol 1mg | 0% | |
| Sodium 300mg | 13% | |
| Total Carbohydrate 40g | 15% | |
| Dietary Fiber 5.5g | 18% | |
| Total Sugars 11g | ||
| Includes 0g Added Sugars | 0% | |
| Sugar Alcohol 0g | ||
| Other Carbohydrate 24g | ||
| Protein 8g | ||
| Vitamin D 2.1mcg | 10% | |
| Calcium 183.5mg | 15% | |
| Iron 1.7mg | 10% | |
| Potassium 455mg | 10% | |
| Vitamin A 69.5mcg | 8% | |
| Vitamin C 6.7mg | 8% | |
| Vitamin E 1.3mg | 6% | |
| Vitamin K 3.2mcg | 2% | |
| Thiamin 0.2mg | 15% | |
| Riboflavin 0.2mg | 15% | |
| Niacin 3.6mg | 25% | |
| Vitamin B6 0.4mg | 25% | |
| Folate 36.1mcg | 9% | |
| Vitamin B12 0.3mcg | 15% | |
| Biotin 5.5mcg | 15% | |
| Chloride 121.4mg | 6% | |
| Pantothenate 0.6mg | 20% | |
| Phosphorus 322.1mg | 25% | |
| Iodine 19.5mcg | 15% | |
| Magnesium 76.4mg | 20% | |
| Zinc 1.4mg | 10% | |
| Selenium 21.4mcg | 40% | |
| Copper 0.3mg | 35% | |
| Manganese 1.7mg | 70% | |
| Chromium 0.5mcg | 0% | |
| Molybdenum 3.4mcg | 6% | |
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Ingredients
Skim Milk, Banana, Whole Wheat Flour, Walnuts, Vegetable Oil Spread (vegetable Oil Blend (canola Oil, Palm Fruit Oil, Olive Oil), Water, Buttermilk, Contains Less Than 2% Of Salt, Vegetable Mono & Diglycerides, Soy Lecithin, Natural & Artificial Flavor, Potassium Sorbate (a Preservative), Lactic Acid, Dl-alpha Tocopherol Acetate (vitamin E), Vitamin A Palmitate Added, Beta Carotene (color), Vitamin D3, Citric Acid), Lemon Juice, Olive Oil, Baking Powder (sodium Bicarbonate, Sodium Acid Pyrophosphate), Cinnamon, Baking Soda, Salt, Ground Nutmeg.
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