Five Flip-Worthy Healthy Pancake Recipes!

Ricotta Pancakes with Wild Blueberry Reduction        

Recipe Courtesy of Amy Gorin, MS, RDN, an inclusive plant-based registered dietitian nutritionist and owner of Master the Media in Stamford, CT @AmyGorin

 Ingredients

• 1 cup all-purpose flour
• 1 teaspoon baking powder
• ¼ cup + 1 ½ Tablespoons sugar, divided
• Pinch of kosher salt
• 1 cup part-skim ricotta
• ½ cup low-fat milk
• 2 lemons, juiced
• 2 eggs, beaten
• 1 Tablespoon butter, melted
• ½ teaspoon vanilla extract
• 3 cups frozen wild blueberries, divided
• Spray oil
• ¼ cup + 2 Tablespoons water
• 2 teaspoons corn starch

Instructions:

Pancakes

1. In a small mixing bowl, combine flour, baking powder, 1 ½ tablespoons sugar, and salt.
2. In a medium mixing bowl, mix together ricotta, milk, lemon juice, eggs, butter, and vanilla. Add the flour mixture to the ricotta mixture, stirring gently until just combined. Fold in 1 cup of frozen wild blueberries.
3. Heat a griddle or non-stick pan over medium-high heat; coat lightly with spray oil. Using a ¼ cup measure, pour batter onto the hot griddle. Cook the berry pancakes until the undersides are golden; flip and cook until the other side is golden. Repeat with the remaining pancakes.

Sauce

1. .In a medium saucepan, combine remaining frozen wild blueberries with water and remaining sugar.
2. Heat over medium-high heat and bring to a low boil.
3. Stir in cornstarch; turn heat down to medium and simmer for 3-4 minutes, stirring constantly, until sauce thickens to desired consistency. If the blueberry reduction sauce gets too thick, one tablespoon of water at a time.
4. Serve sauce over pancakes.

Nutrition:

Calories:  270  |Fat: (grams) 7  |Sat. Fat: 4 (grams) | Carbs (grams): 43| Fiber (grams): 3 |Sugar (grams): 18|Protein (grams): 10  | Sodium (milligrams): 180  |Cholesterol (grams): 0

Easy Vegan Pancakes      

Recipe courtesy of Amanda Liptak, RDN, CA Registered Dietitian Nutritionist Certified Aromatherapist, Nutrient Rich Life   @liptakrdnldn     

Ingredients

• 1 3/4 cup all-purpose flour
• 1/4 cup whole wheat flour
• 1/4 teaspoon salt
• 1 ½  tablespoons baking powder
• 3 tablespoons organic sugar
• 1/2 teaspoon pure vanilla extract
• 1/4 cup coconut oil, melted
• 1/4 cup orange juice, no sugar added
• 1/4 cup organic, unsweetened applesauce
• 2 cup almond, hemp or coconut milk

Instructions:

1. Combine dry ingredients in a bowl, set aside.
2. Whisk together wet ingredients. Once mixed, slowly add dry ingredients.
3. Immediately pour onto a hot, greased pan. Once the top bubbles, flip, serve, and enjoy!
4. Top with cinnamon, nutmeg, or pumpkin spice. You may also choose to top with fresh fruit or spread 1 tablespoon unsweetened almond, cashew, or sunflower butter on the top, roll, and take on the go!

Nutritional Information:

Based on 1 pancake, slightly smaller than a standard salad plate. Nutrient analysis is only an approximation. Nutrition components vary based on the type of products used and the exact size of the finished product.

Calories:  168|Dietary Fiber: 2 grams|Protein: 3 grams|Total fat: 9 gram|Total sugar: 5 grams

Chocolate Banana Peanut Butter Pancakes with Peanut Butter Ricotta

Recipe courtesy of Mandy Enright, MS RDN RYT, The Food + Movement® Dietician and author of 30-Minute Weight Loss Cookbook: 100+ Quick and Easy Recipes for Sustainable Weight Loss @mandyenrightrd

Ingredients

• 1 cup all-purpose flour
• 1 cup whole wheat flour
• 3 tablespoons sugar
• 1 teaspoon baking powder
• 1 teaspoon baking soda
• 1/4 teaspoon salt
• 1/4 cup raw cacao powder
• 3 ripe bananas mashed
• 1 egg
• 1/4 teaspoon vanilla extract
• 1/2 cup nonfat milk divided
• 1 tablespoon dark chocolate chips
• 1 tablespoon peanut butter chips

Optional Ricotta Topping

• 1 cup part-skim ricotta cheese
• 1 Tablespoon peanut butter powder

Instructions

1. Combine the all-purpose flour, whole wheat flour, sugar, baking powder, baking soda, salt, and cacao powder in a large bowl and whisk together.
2. Add bananas, eggs, vanilla extract, 1 cup milk, chocolate, and peanut butter chips. Stir until well combined. Slowly add additional 1/2 cup milk to desired consistency (more thick batter will make fluffier pancakes)
3. Spoon 1/4 cup servings of batter on a lightly greased electric griddle (or stovetop griddle). Allow cooking 3-5 minutes, until bubbles begin to form and pop on top. Flip and cook for another 3-5 minutes to the desired level of brownness.
4. If making ricotta topping, mix together ricotta and peanut butter batter and spread on top of pancakes.

Nutrition

Serving 2 pancakes| Calories: 195| 4g fat (2g sat fat) | 34g carbs| 21g fiber| 3g protein| 308mg sodium|2 tablespoons ricotta topping: Calories: 45|3 fat (2g sat fat) |2g carbs| 0g fiber| 4g protein| 44mg sodium

Disclaimer
The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.