Oatmeal, wheat & banana pancakes

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Wolfena
Wolfena Posts: 1,570 Member
in Recipes
Hello! I'm new here.... There are 2 recipes that my whole family loves that we make quite frequently and I thought I'd share.

First one is for these pancakes:

1/2 cup whole wheat flour
1 cup white flour
1/2 cup quick oats
1 cup skim milk
1 cup water
1/2 cup egg substitute (like egg-beaters)
1 small mashed banana (about 4 ounces)
1/4 teaspoon baking soda
2 teaspoons baking powder
1 packet "Swiss Miss" or "Nestle" diet hot cocoa mix (not necessary - just adds a bit of sweetness and extra calcium)

Mix everything together in a bowl and ladel onto hot grill. I typically get 15 pancakes that are 3-4" in diameter weighing about 2 ounces each.

Nutrition information for 1 pancake is-

with cocoa mix

Calories 71
fat .3
sat. fat .1
chol .3
sodium 88
carbs 13
fiber .9
sugar 2
protein 4
calcium 81

without cocoa mix

calories 69
fat .3
sat fat .1
chol .3
sodium 78
carbs 13
fiber .8
sugar 2
protein 3
calcium 61



(Now off to dig up my other recipe for Cauliflower & Garlic Soup!)

Replies

  • Wolfena
    Wolfena Posts: 1,570 Member
    Options
    Hello! I'm new here.... There are 2 recipes that my whole family loves that we make quite frequently and I thought I'd share.

    First one is for these pancakes:

    1/2 cup whole wheat flour
    1 cup white flour
    1/2 cup quick oats
    1 cup skim milk
    1 cup water
    1/2 cup egg substitute (like egg-beaters)
    1 small mashed banana (about 4 ounces)
    1/4 teaspoon baking soda
    2 teaspoons baking powder
    1 packet "Swiss Miss" or "Nestle" diet hot cocoa mix (not necessary - just adds a bit of sweetness and extra calcium)

    Mix everything together in a bowl and ladel onto hot grill. I typically get 15 pancakes that are 3-4" in diameter weighing about 2 ounces each.

    Nutrition information for 1 pancake is-

    with cocoa mix

    Calories 71
    fat .3
    sat. fat .1
    chol .3
    sodium 88
    carbs 13
    fiber .9
    sugar 2
    protein 4
    calcium 81

    without cocoa mix

    calories 69
    fat .3
    sat fat .1
    chol .3
    sodium 78
    carbs 13
    fiber .8
    sugar 2
    protein 3
    calcium 61



    (Now off to dig up my other recipe for Cauliflower & Garlic Soup!)
  • Renea101
    Renea101 Posts: 86
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    Do these taste good without syrup or do we need to add it...of course with a low-cal syrup! It sounds good, I am not eating any refined sugars or carbs for 1 week to cut my cravings for it but I will definatelty try it after that. thanks for sharing!
  • Wolfena
    Wolfena Posts: 1,570 Member
    Options
    They taste fine without syrup.... not really sweet sweet but you can definitely taste the banana. If you like them sweeter you can change out 1/4 cup of the water with sugar free vanilla syrup - I've done this too, it's good!

    Even my picky 11 year old daughter eats these pancakes without complaining!

    I like to put a thin version of PB2 & a Tablespoon of low sugar strawberry preserves on them. :tongue:
  • d0900
    d0900 Posts: 30
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    I read in a eat clean book that a great substitute for syrup is pouring some raspberries and water into a pan and mushing the raspberries with a fork and heating them at the same time creates a yummy syrup..I will try it with these pancakes!!
  • Happyoceangirl
    Happyoceangirl Posts: 1,993 Member
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    Bump! I'll probably never make these, but they sound fantastic!

    Cauliflower and garlic soup? Mmmmmmmm... did you post it yet?
  • Wolfena
    Wolfena Posts: 1,570 Member
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    Bump! I'll probably never make these, but they sound fantastic!

    Cauliflower and garlic soup? Mmmmmmmm... did you post it yet?

    Yes I did! It was one of my very first posts here at MFP.... When I get home from work tonight I'll see if I can find it and bump it back up or PM the link to you.

    :smile:
  • dino_morgan
    dino_morgan Posts: 57 Member
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    this sounds sooooo good :) !
  • cutie123pie
    cutie123pie Posts: 13
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    bump!

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