Developed by Sara Quessenberry for Cleveland Clinic Wellness
Pancake perfection starts here – with this recipe for light, delicious pancakes filled with fiber and nutrients. We’ve ditched the white flour in favor of gluten-free whole-grain flours, including brown rice, oat, and teff, a traditional Ethiopian grain that’s high in protein, iron, and calcium. And instead of pouring on the syrup, we use just a bit mixed with phytonutrient-rich fresh berries. Feel free to add a dollop of protein-rich Greek yogurt or nut butter, too.
1⁄2 cup fresh raspberries 1⁄4 cup fresh blueberries 11⁄2 teaspoons maple syrup 1 cup teff flour
1⁄2 cup brown rice flour
1⁄2 cup gluten-free oat flour
2 teaspoons baking powder
1⁄4 teaspoon kosher salt
1.5 cups 1% milk
1.5 teaspoons pure vanilla extract
3 large egg whites
5 teaspoons extra virgin olive oil
Yield: 4 Servings (20 Pancakes)
1. In a small bowl, combine the berries and syrup and stir to coat. Set aside.
2. In a medium bowl, whisk together the teff flour, brown rice flour, oat flour, baking powder,
and salt. Whisk in the milk and vanilla.
3. In a large bowl, vigorously whisk the egg whites until they are white and hold their shape.
Gently fold the whites into the batter.
4. Heat a large nonstick skillet over medium-high heat until it’s hot, then reduce the heat to medium.
5. For each batch of pancakes, heat 1 teaspoon of oil and swirl to coat the skillet. Scoop the batter (using about 2 tablespoons per pancake) into the skillet, spacing about 2 inches apart. Cook 1 to 2 minutes until the undersides are golden brown and the bubbles on top start to burst, then flip and cook 1 minute more. Transfer the pancakes to a large plate and cover with foil to keep warm while you make the rest of the pancakes.
6. Spoon the berries over the pancakes.
Nutrition Info Per Serving:
398 calories, 10 g total fat, 1.6 g saturated fat, 14 g protein, 63 g carbohydrate, 8 g dietary fiber, 8.3 g sugar, 8.3 g added sugar, 4.6 mg cholesterol, 387.4 mg sodium