Recipe Revamp: Pancakes

A Recipe Revamp of Pancakes! Read now or pin for later. - Health Happens at Home

 

Who doesn't love a tall stack of flap jacks to eat!  Whether for breakfast or one of my family's favorite - brinner (breakfast for dinner).  We love pancakes. We really like the Krusteaz Buttermilk Complete Pancake Mix. But the ingredient list shows it does not meet L.E.A.N guidelines. It does not have whole grain, has unrecognizable ingredients, and more than 10 ingredients.  Contact me to learn more about label reading and what ingredients to avoid.

 Image from  krusteaz.com

Image from krusteaz.com

Ingredients: Enriched bleached flour (wheat flour, niacin, reduced iron, thiamin mononitrate, riboflavin, folic acid, may contain malted barley flour), sugar, dextrose, leavening (sodium bicarbonate, sodium aluminum phosphate, monocalcium phosphate), soy flour, canola or soybean oil, salt, buttermilk, food starch-modified, sodium stearoyl lactylate.

Because of these issues with Krusteaz and most pancake mixes, we started making some healthier alternatives. I use a whole grain spinach version and a whole grain pumpkin/sweet potato spice version. For both, I usually double the recipe and bake in a half sheet pan, cut into squares, then freeze and store in freezer bags for easy, healthy breakfasts or snacks. You could also make them the traditional way on a griddle individually and they would taste just as good. My son actually prefers "circle" pancakes, but they take more time so he usually gets "square" baked pancakes. 

Both versions are also sweet ways to get some vegetables in!

To make the Spinach Pancakes:

Use a blender to puree the spinach with buttermilk, egg and oil. I do not typically have buttermilk on hand so I usually just sour regular cow's  milk with vinegar. Add 1 Tbsp vinegar per 1 cup milk and let stand 5 minutes. In a separate bowl mix the dry ingredients (not shown in photo). I like to use whole spelt flour (I buy it on Amazon using subscribe and save).

My family tends to already receive a lot of wheat in our diet, so I try to mix things up by using spelt in some baking. Some people with digestive intolerance to wheat can still tolerate spelt. Spelt does contain gluten so it is not appropriate for people with known gluten sensitivities or celiac disease. Spelt has slightly fewer calories and fiber than whole wheat. 

Next,  mix the wet ingredients into the dry ingredients until just combined. Let batter sit about 5 minutes. 

While the batter is resting, prepare your pan (or griddle). I use a half sheet pan lined with a Silpat (silcone baking mat) and I coat the edges of the pan with coconut oil. This is a refined version from Sam's. Unrefined oil is always better, but I don't like the taste of coconut oil so I usually buy refined for a neutral flavor. Be sure the oven is preheated to 375 degrees. (If using a griddle or skillet heat a bit of oil or butter over medium heat and cook as you would regular pancakes).

Pour the batter into the half sheet pan and bake 11 - 15 minutes or until a toothpick inserted in the middle comes out clean. Remove from the oven and allow to cool. 

Once the pan is cool, I dump the pan by turning it upside down, quickly on my (clean) countertop. Then I carefully cut the "cake" into 24 squares. 

Now I place the slices squares back into the pan and place the whole pan in the freezer. Freeze for a few hours and then transfer the squares into an air tight freezer safe container. 

 

To make the Pumpkin/Sweet Potato Spice Pancakes:

 

 

 

For the pumpkin/sweet potato spice pancakes follow the same general format as the spinach. Mix wet ingredients together. Mix dry ingredients together, then add wet ingredients to dry ingredients, mix until just combined. Let sit 5 minutes and then bake, cut, and freeze. 

An immersion blender works great for pureeing baked sweet potatoes. A can of pumpkin works fine too, we just usually have sweet potatoes on hand. 


Here are the recipes:

Spinach Pancakes (adapted from weelicious.com

Makes 32 pancakes or a half sheet pan (cut into 24 squares).

  • 2 cup packed fresh spinach 
  • 2 cup buttermilk or soured milk
  • 2 eggs
  • 2 tablespoon oil
  • 2 cup white whole spelt flour
  • 2 Tbsp coconut sugar
  • 2 tsp baking powder
  • 1 tsp baking soda
  • 1 tsp salt (I use Salt for Life)
  • 4 Tbsp flaxseed, ground

In a blender combine spinach, buttermilk (or soured milk), egg, and oil. Blend until smooth. In a large bowl, combine flour, sugar, baking powder, baking soda, salt, and flaxseed. Slowly pour liquid ingredients into the dry ingredients and combine until batter is thoroughly mixed. Let batter rest for 5 minutes then pour into prepared (baking mat/parchment paper) half sheet pan. Bake at 375 degrees for 11-15 minutes or until toothpick inserted into center comes out clean. Cut into 24 squares and flash freeze. Once frozen, place into air tight freezer safe container, label and freeze.

Alternately you can cook pancakes the traditional way using a skillet or griddle.

 

Sweet Potato Pancakes (adapted from onceamonthmeals.com

Makes 32 pancakes or a half sheet pan (cut into 24 squares).

  • 1 cup sweet potato (or pumpkin) puree
  • 2 cup buttermilk or soured milk
  • 4 eggs
  • 4 tablespoon butter, melted
  • 1 tsp Vanilla extract
  • 2 cup white whole spelt flour
  • 2 Tbsp coconut sugar
  • 1 Tbsp baking powder
  • 1 tsp salt (I use Salt for Life)
  • 1 Tbsp pumpkin pie spice
  • 4 Tbsp flaxseed, ground

Using an immersion blender or food processor puree the sweet potato. In a large bowl, combine flour, sugar, baking powder, salt, pumpkin pie spice, and flaxseed. In a separate bowl mix egg, vanilla, butter, sweet potato, and buttermilk. Slowly pour liquid ingredients into the dry ingredients and combine until batter is thoroughly mixed. Let batter rest for 5 minutes then pour into prepared (baking mat/parchment paper) half sheet pan. Bake at 375 for 11-15 minutes or until toothpick inserted into center comes out clean. Cut into 24 squares and flash freeze. Once frozen, place into air tight freezer safe container, label and freeze.

Alternately you can cook pancakes the traditional way using a skillet or griddle.


Nutrition Information:

Sweet potato Pancakes

Three, 4 inch pancakes or 2 squares

120 calories

7 g fat

278 mg sodium

10.6 g total carb

1 g fiber

4.2 g protein

Spinach Pancakes

Three, 4 inch pancakes or 2 squares

102 calories

5.4 g fat

124 mg sodium

10 g total carb

1.5 g fiber

4 g protein

Krusteaz

Three, 4 inch pancakes          

180 calories

1.5g total fat

530 mg sodium

36 g total carb

1 g fiber

4 g protein


Hope you enjoyed this Recipe Revamp!  Try them out, or even experiment and create a recipe that fits your family.  If you you do, please share.  I am always looking for new pancakes to try! How do you like your pancakes?

Don't forget that health happens at home,

Erin Marie

Posted on July 24, 2015 and filed under Recipes, Recipe, Nutrition, Recipe Revamp.