Food Security and Sustainability
Pancakes are an all-American breakfast treat, and this version pairs chocolate chips and fresh bananas for extra goodness. In Michigan, where wild berries grow, people love to use blueberry syrup; you can also try them with wild blueberry sauce.
¾ cup all-purpose flour
2 tablespoons sugar
½ cup toasted wheat germ
1 teaspoon baking powder
½ teaspoon baking soda
2 eggs, lightly beaten
1 cup reduced-fat buttermilk
1 banana, mashed
¼ cup semisweet or milk chocolate chips
Vegetable oil cooking spray
Before you begin: Wash your hands.
- Combine the flour, sugar, wheat germ, baking powder and baking soda in a large bowl; set aside.
- Whisk together the eggs, buttermilk and banana in a separate medium-sized bowl.
- Pour the wet ingredients over the dry and stir just until mixed. Stir in the chocolate chips.
- Spray a skillet with the cooking spray; heat over medium-high heat. Sprinkle a few droplets of water on the surface; the skillet is preheated when water sizzles.
- Spoon the batter onto the hot skillet using a ¼-cup measure. When bubbles appear in the center of the pancake, flip it to the other side. Cook both sides to golden brown.
If you don't have buttermilk, add 1 teaspoon unflavored vinegar to low-fat or non-fat milk. Swirl gently to mix.
Use an overripe banana for easier mashing and extra sweetness.
Pancakes are one of our oldest forms of bread. They vary in thickness and flavor according to their country of origin. Americans enjoy thicker pancakes while the French, for example, specialize in thinner crépes.
Chocolate is rich in phytochemicals, which have been shown to boost your body's serotonin levels. Semisweet chocolate without extra milk fat and sugar is a good choice.
Serving size: 3 small pancakes
Calories: 290; Total fat: 8g; Saturated fat 3g; Cholesterol: 80mg; Sodium: 150mg; Total carbohydrate: 48g; Dietary fiber: 4g; Protein: 12g
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