UnlockFood.ca
Français

Catherine's Healthy Cornmeal Pancakes

Makes 12 large pancakes

Preparation Time: 15 min
Cooking Time: 30 min

If your family doesn't like squash, and they ask why the pancakes are so yellow, tell them it's the cornmeal. Once they have tasted them, they won't care what's in them.

Ingredients

1 cup whole wheat flour 250 mL
1 cup all-purpose flour 250 mL
1 cup cornmeal 250 mL
1/4 cup granulated sugar 50 mL
1 tsp baking soda 5 mL
1 tsp baking powder 5 mL
2  eggs 2 
1 1/2 cups buttermilk 375 mL
1 cup butternut squash purée 250 mL
3 tbsp vegetable oil 45 mL
1 tsp vanilla 5 mL
  Vegetable cooking spray  
1 cup fresh or frozen fruit (see tip) 250 mL

Instructions

Step 1
In a large bowl, combine whole wheat flour, all-purpose flour, cornmeal, sugar, baking soda and baking powder.

Step 2
In a medium bowl, whisk eggs, 11⁄2 cups (375 mL) of the buttermilk, squash purée, oil and vanilla. Whisk into flour mixture. If mixture appears too thick, add up to 1⁄2 cup (125 mL) buttermilk to thin.

Step 3
Heat a griddle or large nonstick skillet over medium-high heat. Spray lightly with vegetable cooking spray. For each pancake, pour 1⁄2 cup (125 mL) batter onto griddle and cook until bubbly around the edges, about 3 minutes. Flip and cook until golden brown, about 3 minutes. Transfer to a plate and keep warm in a low oven. Repeat with remaining batter, spraying griddle with vegetable cooking spray and adjusting heat between batches as needed.

Step 4
Top each pancake with 1 to 2 tbsp (15 to 25 mL) fruit.

Tips

Freeze leftover squash in 1-cup (250 mL) containers and thaw one in the microwave just before adding to pancake batter.
Choose your favorite fruit for this recipe. Berries and chopped peaches work well.
Cooked pancakes freeze well in plastic bags and can be reheated in the toaster for a quick breakfast.
 
 
 

Nutrition & Notes

Nutrition Information
Valeur nutritive
per 1 serving
% Daily Value
% valeur quotidienne
Amount
Teneur
Calories / Calories 205
8%
Fat / Lipides 5.4 g
Saturated / saturés 0.8 g
+ Trans / trans 0.1 g
Cholesterol / Cholestérol 32 mg
7%
Sodium / Sodium 175 mg
11%
Carbohydrates / Glucides 33.9 g
10%
Fiber / Fibres 2.6 g
Sugars / Sucres 7.1 g
Protein Protéines 5.8
23%
Vitamin A / Vitamine A
15%
Vitamin C / Vitamine C
6%
Calcium / Calcium
10%
Iron / Fer
Very high in: Riboflavin and folate
High in: Vitamin A 
Diabetes Food Choice Values 
2    Carbohydrates
1    Fat
Variation:
Substitute mashed sweet potatoes for the squash purée.
 
Contributor
Ellen Lakusiak, Dietitian, ON
Simply Great Food - Dietitians of Canada. 2007. Published by Robert Rose Inc
 

Caramelized Onion and Arugula Quinoa

Sweet Potato & Chickpea Risotto