Whole Grain Buttermilk Pancakes

Whole Grain Buttermilk Pancakes ***Serves 6, 2 4-inch pancakes each***  1 ½ cups whole-wheat flour  2 teaspoons baking powder  ¼ teaspoons baking soda  1 large egg  1 ½ cups buttermilk o If you do not have buttermilk you can make “sour milk” by mixing 1 ½ cups of skim milk with 1 ½ teaspoons of lemon juice  2 tablespoons vegetable oil  1 tablespoon sugar  1 teaspoon vanilla extract

1. Whisk whole wheat flour, baking powder, baking soda and salt together in a large bowl. 2. Whisk egg, buttermilk, canola oil, sugar and vanilla extract together in a small bowl. 3. Make a well in the center of the dry ingredients. Add the wet ingredients and whisk until combined. 4. Coat a large non-stick skillet, or griddle, with cooking spray and heat over medium heat. 5. Pour out three ¼ cup pancakes. 6. Cook until the edges are dry and you see bubbles on the surface, 2-4 minutes. Flip and cook until golden brown on the other side. NUTRITIONAL ANALYSIS (per two ¼ cup plain pancakes)

CALORIES 189 FAT 6g SATURATED FAT 1g CARBOHYDRATE 28g FIBER 3g SUGAR 5g PROTEIN 7g

VARIATIONS Blueberry: add in 1 cup blueberries and 2 teaspoons orange zest to wet ingredients Apple-Cinnamon: add in 1 teaspoon cinnamon to dry ingredients and 1 cup grated apple to wet ingredients.

Lemon Poppy Seed: add in 1 tablespoon poppy seeds to dry ingredients. Add in 1 cup part-skim ricotta cheese plus 1 tablespoon lemon zest to wet ingredients.

Pumpkin: add in ½ teaspoon pumpkin pie spice to dry ingredients. Add 1 cup pumpkin puree plus ¼ cup toasted chopped pecans to wet ingredients

***Recipe adapted from “Nourish: Vibrant, healthy recipes for cancer treatment and recovery” by Joyce Hendley, M.S.***

Fruit Compote ***Serves 4***  1 small bag frozen fruit, no added sugar  1 tablespoon sugar  1 tablespoon lemon or lime juice  ½ - ¾ cup water

1. Place all ingredients in a medium sauce pan on low-medium heat and bring to a simmer. 2. Cover and cook until fruit is soft and mixture begins to thicken ~15-20 minutes.

NUTRITIONAL ANALYSIS (for 2 ½ cups of frozen mixed berries)

CALORIES 56 FAT 0g CARBOHYDRATE 14g SUGAR 9g FIBER 3g

NUTRITIONAL ANALYSIS (1/4 c. of Log Cabin maple syrup)

CALORIES 200 FAT 0g CARBOHYDRATE 53g SUGAR 26g FIBER 0g

INGREDIENTS: corn syrup, liquid sugar, water, salt, natural and artificial flavor, sodium hexametaphosphate, preservatives, caramel color, phosphoric acid