How to Make Healthy Pancakes

Enjoy Pancake Week

Pancakes are a favorite breakfast food and are so popular that the powers that be have deemed the last week of February “Pancake Week.”

Pancakes are defined as “flat cakes, often thin and round, made from a batter of flour, milk, butter, and eggs and cooked on a hot surface such as a griddle or frying pan.” Pancakes can be considered a dessert or a healthy breakfast depending on the ingredients and recipe. 

 

Since February celebrates Heart Health Month, let’s look at ways to make pancakes just as healthy as they are delicious.

 

Eat Your Heart Out, Pancakes!

 

Instead of using all-purpose flour, opt for whole grain or whole wheat flour. At the supermarket, look for white whole wheat flour. While not as robust in taste or texture, this flour is the best option for someone who is trying to switch to whole grains.

 

Instead of butter or vegetable oil, use canola, safflower, or avocado oil. These oils have a more desirable fat profile, meaning they contain more mono- and poly-unsaturated fats, which are super heart healthy.

 

Another way to boost the nutrition of pancakes and make them heart healthy is to add mashed avocado to the batter. Avocado is a source of healthy fats and fiber! The fiber that avocados add to pancakes can help aid in satiety, which aids in weight management and promotes gut health and heart health.

 

Here is our favorite Avocado Pancakes recipe from the California Avocado Commission!

 

Avocado Pancakes

 

Ingredients

  • 2 cups low-fat buttermilk
  • 2 large eggs
  • 1 tbsp. melted butter
  • 1 tbsp. honey
  • 1 tsp. vanilla extract
  • 1 ripe, avocado (about one cup of avocado)
  • 1 cup all-purpose flour
  • 1/2 cup whole wheat flour
  • 1 tsp. baking powder
  • 1 tsp. baking soda
  • 1/2 tsp. salt

 

Directions

  1. Combine buttermilk, eggs, melted butter, honey, and vanilla in a blender. Blend until well-combined. Add avocado and blend until smooth.
  2. Place the dry ingredients in a large bowl. Add the liquid, and stir just until the dry ingredients are incorporated. Be careful to not over mix.
  3. Heat a lightly oiled griddle over medium-high heat. Scoop batter onto griddle using a 1/4-cup measuring cup. When bubbles appear on the surface of the pancakes flip to other side with a wide spatula. Cook on second side until golden brown, and serve hot.

Avocados On Sale This Week at Spartan Stores

 

This week, avocados are 10 for $10, so be sure to stop in and pick up a few for these delicious pancakes!  Mashed avocado is also a great substitute for mayo as a sandwich spread and can be added to create a creamy texture in a variety of recipes. Get creative, and see where you can incorporate heart-healthy avocados. 

 

In addition to following a healthier recipe, you can add mix-ins such as berries or dark chocolate chips. When topping your pancakes, try pureed fruit for a natural fruit syrup or melted peanut butter for added protein.  

 

This week, join us in celebrating Pancake Week, and, remember, delicious and nutritious can be one in the same!



Stephanie Edson - Regional Wellness Specialist
Stephanie is an award-winning registered dietitian who believes in empowering every individual to make nutritious food choices to support a healthy lifestyle. She believes in the power of food as medicine and loves sharing about nutrition with others.