Pancakes of lemon seeds-poppy with blueberries
These pancakes burst flavor and nutrition.
Ah, pancakes, this watch weekendbreakfast Comfort food. There is something really special to get into a short and fluffy pile, knowing that you have no obligation for the rest of the day (other than having fun and relax).
Health, however, the pancakes are not exactly the best choice of breakfast, but that does not mean that you have to give them entirely. With some single swaps, pancakes can go from empty carbohydrates and calories to become a nutritional part of your day. This recipe of pancakes, for example, adds oats and linen flax products in the list of ingredients for an entire grain experience that provides a full fiber of six grams of fiber. And with blueberries, maple syrup and lemon juice, these pancakes burst flavor. It's a healthy pancake recipe worthwhile to do at home for a weekend brunch or a nice breakfast.
Nutrition:390 calories, 7 g of grease (1 g saturated), 598 mg of sodium, 6 g of fiber, 37 g of sugar, 9 g protein
Made 4 servings
Ingredients
Crepes
3/4 Quick Cooking Oat Cup
1/2 cup whole wheat flour
1/2 cup of all-purpose flour
1 C. Packed brown sugar
1 tablespoon of cooking powder
2 cerson seeds of poppy
1/2 c.
1 tablespoon of flax meal
3 tablespoons of water
1 cup of fat-free milk
1 C. Lemon zest tea
2 c. Soup of lemon juice
1 tablespoon of vegetable oil
Non-stick cooking spray
Blueberry compote
1 1/2 cup of fresh or frozen blueberries
1/2 unsweetened side cup
1/2 cup pure maple syrup
How to do it
- In a large bowl, stir together oats, flours, brown sugar, cooking powder, poppy seeds and salt. In another bowl, combine the flax seed and water; Add milk, lemon zest, lemon juice and oil. Add all both to the flour mixture. Stop just until it is moistened (the dough must be slightly gruntous).
- Coat a large nonstick skillet or a hot plate with a cooking spray and place it over medium heat. Pour 1/3 cup of dough into the pan for each pancake, spreading the dough if necessary. Cook for 1 to 2 minutes on each side or until the pancakes are golden. Return when the surfaces are sparkling and the edges are slightly dry.
- Meanwhile, in a small saucepan, cook and mix the blueberries, the layer compote and the maple syrup on a high heat until the mixture is boiled. Reduce medium heat and cook for 5 minutes. Mash slightly and simmer for 3 minutes more or until slightly thickened. Serve on pancakes.
Eat this advice:
Blueberries Pack Laundry List of Health Benefits: They can help belly breath fat, combat cancer, reduce your risk of illness, strengthen your brains and more!
