LOW FAT WHOLE WHEAT BANANA PANCAKES
 

Made these this morning for my little girl ....well, all of us.
I was shocked at how good they were I substituted some of my fresh milled buckwheat for a little less fresh milled wheat, I added a little more liquid and only 1 tsp of cinnamon....OH YEAH I didn't want to waste an egg yolk so I used 1 whole egg and one egg white. I didn't use any berrys.

THESE ARE THE BEST DANG PANCAKES I'VE EVER HAD....NO KIDDING !!

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RECIPE BY: ZJDad
These low fat whole wheat banana pancakes are low in calories and fat, but not in taste. If you like, you can add blueberries (I recommend wild blueberries, you can buy them frozen and put them directly into the batter frozen). I haven't tried the pancakes with both blueberries and the cocoa powder, so you may want to remove the cocoa powder from the recipe below if you add blueberries. (New addition: I tried them with double the cocoa and using frozen raspberries and they were even better. I broke the frozen raspberries up into smaller pieces after adding them to the batter.) I've actually never used sugar in this recipe--I've always used Splenda. If you prefer thicker pancakes, you can lessen or eliminate the water in the recipe completely. My kids (5 and 2) like to help with this recipe. I have them each mash one of the bananas, and then pour half of the wet ingredients into each of their bowls to mix. Then, when they're added to the dry ingredients, they each get a turn to mix them into the dry ingredients. Also note: I really like vanilla; if you don't, reduce it to 1/2 tsp. FYI--My wife and I lost 45 lbs each recently, and this is one of the recipes I made regularly during our diet.

Posted on: May 23, 2005

Ingredients
3/4 cup whole wheat flour
1/4 cup unbleached all-purpose flour
2 tablespoons sugar or Splenda sugar substitute
1/8 teaspoon salt
1 1/2 teaspoons cinnamon
1 teaspoon cocoa powder
1 1/2 teaspoons baking powder
1 1/2 teaspoons vanilla extract
1/2 cup water
1/2 cup skim milk
2 ripe banana
2 egg white or 1 egg substitute
Directions
1Combine the sugar, baking powder, cinnamon, cocoa, and salt, sift in the flour (to remove some of the larger pieces particularly in whole wheat flour), and mix.
2Mash the bananas.
3Add the water, skim milk, vanilla, and egg to the mashed bananas and mix.
4Combine the wet and dry ingredients and stir.
5Heat the griddle to medium/medium-high, and spray with non-stick cooking spray.
6Pour the batter into the griddle. Flip when bubbles appear. Cook until golden brown on both sides.


I hope someone trys these , they are that good....to cut back on the use of syrup I served with some apple sauce.....I still used butter & syrup just not as much.

Re: LOW FAT WHOLE WHEAT BANANA PANCAKES
 

When TSHTF..I am coming to your house so you can keep me well fed.... I swear I can almost smell how good you made them(weakness for bannana cakes)

I will be sure to bring a bag of silver to barter with and I will do guard duty to to make sure the kictchen is never over run when the horde starts to catch a wiff of the good stuff.


T

Re: LOW FAT WHOLE WHEAT BANANA PANCAKES
 

I make all of our family bread. I just made four loaves of a raisin/cinnamon bread this morning. It also has mashed black beans in it. My wife eats that bread for breakfast every day and has for years. I not only make the bread, I grind the wheat to make the flour. So it is "true whole wheat." In other words, the whole wheat grain. If you look at the package on store bought "whole wheat flour," in includes white flour!! Amazing. Any wheat that is ground and then put at room temperature is suspect in my view. True whole grain flour will spoil rather rapidly. It either has to be used in a few days or refrigerated.

I personally prefer waffles to pancakes. So I bought one of those spinning waffle makers like you see in hotel breakfast bars. The concept is good, you just need some decent batter instead of that wonder bread level stuff they usually have.

So I make my own pancake/waffle dry mix. I make a bunch and put it into ziploc bags. Then I put them all in the freezer. Here's the basic idea for the dry mix:

As many different grains as possible ground up into flour. For instance, I usually use three cups of some hard white and some red wheat. Then half a cup of barley, half a cup of oats, half a cup of rice, half a cup of soft white, maybe a full cup of my seven grain mix, etc. All of that goes in my Nutrimill and is ground to flour. Then mix in two cups of nonfat dry milk. Two teaspoons of RealSalt. And half a cup of Rumford baking powder.

Stir the whole thing together and divide into multiple bags. Freeze.

When you want to make some, then you add in your wet ingredients. My example next will be "wrong" for pancakes but this is what I usually use for making waffles.

Two cups of dry mix from above. 4 tablespoons grapeseed oil. 4-6 fresh eggs. 2-3 tablespoons of local fresh honey. About a cup of warm water. (You add this slowly as you stir so that you can adjust for the right "wetness.")


When it is all mixed up, I always add some fruit right before I start cooking. A mashed ripe banana will add a lot of flavor. And about half a cup of whole blueberries always makes it in. Stir those in gently so they don't get broken up. Pour that onto the hot waffle griddle, close, and spin. In two minutes you will have some of the best waffles you've ever tasted! I could sell the darn things if I wanted to open my house up to non-family!

Gregg

Re: LOW FAT WHOLE WHEAT BANANA PANCAKES
 

Wow, sounds like you are doing it right!

I might substitue some stevia for the sugar or poisonous Splenda. Like the idea of apple sauce, rather than syrup. We often use a little raw honey instead of syrup. I find that if you dip the bite of pancake into the honey, rather than pour the honey over the cake, it takes less to get the sweet taste.

With plenty of nutrious raw butter, these sound yummy.

Add a table spoon of freshly ground flax or salba seeds next time. The fatty acids and lignans are super nutrition. :beer:

Re: LOW FAT WHOLE WHEAT BANANA PANCAKES
 

Mmmmm! With low fat butter and sugar-free low calorie maple syrup too, no doubt... :wink:

Re: LOW FAT WHOLE WHEAT BANANA PANCAKES
 

No no no! :wink:

Sugar free anything is just plain wrong and downright dangerous. And the fat in butter is what makes it healthy! :beer:

Re: LOW FAT WHOLE WHEAT BANANA PANCAKES
 

Yeah, I try not to use substitutes, for salt sugar and butter or eggs.

Re: LOW FAT WHOLE WHEAT BANANA PANCAKES
 

I want to mention that these pancakes didn't have an overbearing flavor of banana, Cinnamon, or cocao......I would have to say it was the perfect combination/amalgamation.

Re: LOW FAT WHOLE WHEAT BANANA PANCAKES
 

yep you got to use freezed small blueberries or they sort of melt and go all over the place and make big blue spots. or use dehydrated, those are good too,.

Re: LOW FAT WHOLE WHEAT BANANA PANCAKES
 

My wife subscribes to Nutrition Action. Comes from The Center for Science in the Public Interest. They are a very tough group. They are constantly telling me there is something bad about something I like to eat. The new issue just came to our house yesterday. The cover story is: Chemical Cuisine, A Guide to Food Additives.

They used a five icon scale. The best one is the green box with a check inside. Next down is blue, then yellow, then orange, and finally the worst is a black X in a red box. The green box says Safe next to it. The blue one Cut Back. The Yellow one Caution. The orange one Certain People Should Avoid. And the Red one, everyone should avoid.

There is six pages of stuff. Each one with a rating and a one or two paragraph explanation. Malitol got blue. MSG got orange. Olestra got the red box. Fructose got blue. Aspartame (NutraSweet) got the red box. Saccharin got the red box. Stevia got the red box. And then there was Sucralose (Splenda). Green box with a check. Even xylitol got the blue box.

Of those choices, the Splenda did FAR, FAR better than the others. As it says, "it appears to be the safest artificial sweetener."

So despite what some web pages will tell you, I'll take the CFSITPI's word for it in this particular case. No agenda.

Gregg

Re: LOW FAT WHOLE WHEAT BANANA PANCAKES
 

I was looking at the back of the newsletter. To summarize:

Center for Science in the Public Interest. Founded in 1971. (CSPI) They accept no government or industry funding. They accept no advertising. Independent non-profit consumer health group.

Gregg

Re: LOW FAT WHOLE WHEAT BANANA PANCAKES
 

Good info.....but I wonder what happens with a product like Splenda when you cook with it........like with salt substitutewhen heated, I read along time ago that it changes the chemical compound into something more harmful and also becomes bitter

Re: LOW FAT WHOLE WHEAT BANANA PANCAKES
 

As I said, the newsletter gives a paragraph of information for each chemical additive. Under the Sucralose heading it says that one of the advantages of it is that it can be used in baked goods.

Gregg