Recipe: Whole Wheat and Oatmeal Pancakes With Fruit

Start your day off right with this delicious, healthy breakfast that won’t leave you hungry mid-morning. Whole grains are high in fiber and protein, aid in digestion, and help keep you feeling full.

Ingredients

• 1/2 cup whole wheat flour
• 1/2 cup oats
• 1 tablespoon sugar
• 2 tablespoons canola oil
• 2 teaspoons baking powder
• 1/4 teaspoon salt
• 1 egg
• 1 cup skim milk
• 1/2 cup fruit (optional)

Directions

1. Whisk all ingredients together in a bowl.
2. Cook in a pan or griddle (medium-high heat) sprayed with cooking spray.

*Note: You can also freeze these and pop them in the toaster or microwave for a quick breakfast! Top with fruit as desired.

Ingredient health benefits

• Whole grains: Ever wondered why whole grains are so essential to your well-being? For starters, they’re full of B vitamins, which are crucial for turning your food into usable energy and repairing DNA. Vitamin E supports your immunity and helps keep your skin soft, while fiber and unsaturated fats help regulate your cholesterol levels and promote good gut health. And that’s not all! Incorporating whole grains into your snacks and meal plans is a great way to get some plant-based protein and may even lower your risk of developing certain cancers.
• Oats: Speaking of whole grains, the mighty oat is a wonderful addition to any breakfast routine (or even lunch and dinner)! Oats may be the best whole grain for lowering your cholesterol levels. They’re also full of fiber, zinc and vitamin B1 for healthy digestion and happy immune cells, as well as vitamin B5 to help your metabolism along. The minerals manganese, magnesium and phosphorus strengthen your bones, while iron helps your blood cells stay in peak condition to transport oxygen throughout your body.
• Eggs: Nutrient-dense, versatile and relatively inexpensive, eggs are a perfect example of good things coming in small packages. Your eyes will thank you for the lutein, vitamin A, vitamin E and vitamins B9 (folate) and B12 — all of which protect your peepers from disease and work to preserve your vision. And if you’re looking for an egg-celent vegetarian-friendly complete protein, we’ve got you covered!
• Milk: What’s not to love about an ingredient that loves you in return? Cow’s milk is packed with vitamins and minerals for strong bones and teeth, like vitamin K, vitamin, phosphorus and calcium. It’s also a high-quality, meat-free complete protein, so it gives your body all the amino acids it needs and can’t make by itself. And nutrients like vitamin B12, potassium and zinc support your health in other key ways, from protecting your vision to keeping your blood pressure in a typical range.
• Fruit: Feel free to pick any fruits for this hearty recipe! There’s no wrong answer, but if you’re unsure and would like some options, consider blueberries, blackberries or raspberries. These little guys are always a nutritious and delicious complement to any stack of flapjacks, and they’re full of inflammation-fighting antioxidants like vitamin C and anthocyanins.

Nutrition information (per serving)

Makes 6 servings
Serving = about two 3- to 4-inch pancakes

Calories: 145
Total fat: 6 g
Saturated fat: 0.7 g
Fiber: 2.5 g
Protein: 5 g