healthy breakfast

Celebrate National Pancake Day! Try these healthy and delicious recipes with vitamin C, fiber, omega-3 fatty acids, protein and healthy carbohydrates to get more energy, fight moodiness, get rid of headaches and constipation, lower high blood pressure, lose weight and even have better looking younger skin.

* Orange Oat Pancakes

These light and fluffy pancakes have a delicate orange flavor that is nicely complemented by Apple-Maple Fusion.

Ingredients:

1/1/3 cups whole wheat flour

2/3 cup old-fashioned rolled oats

2 tsp baking powder

1/2tsp baking soda

1 cup fortified soy or rice milk

¼ cup unsweetened applesauce

3 tbsp frozen orange juice concentrate, thawed (undiluted)

Directions:

Combine flour, oats, baking powder, and baking soda in a medium bowl. In a a separate bowl whisk together milk, applesauce, and juice concentrate. Pour into dry ingredients and stir with a wooden spoon.

Batter will be slightly lumpy. Oil a large nonstick skillet and place over medium –high heat. Spoon batter into hot skillet using 2 level tablespoons for each pancake. Cook second side briefly until golden. Lightly oil skillet batches to prevent sticking.

Apple-Maple Fusion Topping

Pure maple syrup is unquestionable delicious, but it is also high in calories and a bit expensive. To reduce the cost to your waistline and your wallet, try this fabulous blend. It is the perfect topping for pancakes, waffles, or French toast.

Ingredients:

½ cup pure maple syrup

½ cup unsweetened applesauce

Directions:

Stir together maple syrup and applesauce until well blended. Serve at room temperature, or warm briefly over low heat. Adopted from the book Breaking the Food Seduction by Neal Barnard, M.D.

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* Soy-Nut Pancakes with Strawberry-Banana Sauce

Ingredients:

1 small banana

2 cups fresh strawberries (or frozen unsweetened, thawed, with juice)

1 tsp honey

½ cup drained silken tofu

½ cup plain soy milk

2 tbsp ground flaxseeds,

¾ cup almond flour

½ cup soy flour

2 tsp baking powder

sea salt to taste

1 tsp vanilla extract

1 whole omega-3 egg

Grapeseed oil for griddle

Directions:

In a blender, combine the banana, strawberries, 1 tsp honey. Pureee for 5-10 sec. for a chunky sauce. Set aside in a small bowl. Without washing the blender, combine the tofu, soy milk, flaxseeds, almond and soy flours, baking powder, salt, vanilla, and egg, and mix until smooth.

Preheat griddle to 400 degrees, and lightly brush with grapeseed oil. Pour approximately ¼ cup batter directly from the blender onto the griddle for each pancake. Cook pancakes until bubbles form on the surface and burst, about 4 minutes. Turn pancakes over and cook about 2 more min. until cooked through. Serve 3 pancakes with ½ cup of sauce. Adopted from the book Ultra-Metabolism by Mark, Hyman, M.D.

Bon Appetit!

Breathe, smile and be happy.

© Irina Wardas, HHC

Women’s Holistic Health, Nutrition and Relationship Expert

NaturalCounselor.com