Golden Banana Pancakes with Fresh Raspberries
Raspberries Fight Heart Disease and Cancer.
April 9, 2006 and July 2, 2006
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Preparation Time: 5 minutes
Cooking Time: 10 minutes
Servings: 4 (12 4-inch pancakes total)
Calories: 315 per serving
Percent from Fat: 20%
Cusine: American, Vegetarian
Course: Breakfast
Diet: Vegetarian
Food as MedicineSM Ingredient: Raspberries
Food as MedicineSM Tip
Raspberries contain ellagic acid, a powerful antioxidant that helps neutralize free radicals.Culinary Taste Tip
Maple syrup — or the syrup of your choice — blends with the sweetness of berries and enhances their flavor.Culinary Technique Tip
A ripe banana not only has more nutrients than unripened, but they mash much more easily for use in the pancake batter.Ingredients
1 cup whole wheat pancake mix, such as Aunt Jemima brandOne-third cup mashed ripe banana
Three-quarter cup reduced-fat soy milk
2 egg whites, beaten
1 tablespoon cooking oil spray
Two-third cup pure maple syrup
1 and one-third cups fresh raspberries or blackberries or a combination
1 tablespoon thinly sliced mint leaves (optional)
Preparation
In a large bowl, combine pancake mix, banana, soy milk, egg whites, and oil; mix just until large lumps disappear. Do not over mix or pancakes will be tough. Heat a large nonstick griddle or two nonstick skillets over medium heat until hot. Coat with cooking oil spray. Drop pancake batter by scant one-quarter cupfuls onto hot griddle. Turn when pancakes begin to bubble and bottoms are golden brown. Turn and continue to cook until the other side is golden brown, 30 seconds to 1 minute. Combine syrup and berries. Transfer pancakes to serving plates; top with berry mixture and garnish with mint, if desired.Substitutions
Fat-free or 1% low-fat milk may replace soy milk, and blueberries may replace raspberries or blackberries. The dish will not be quite as pretty, but a sprinkle of fresh ground nutmeg or cinnamon can substitute for the mint; both are wonderful with banana and berries.Tips
Drop a berry or two on the uncooked side of each pancake as it cooks. The heat will gently cook the berries, and the pan will bubble and smear the berries after you flip each pancake. When the warm berries are flooded with syrup, covered with more berries, and sprinkled with mint, you may want to make another batch. Give in and go for it!Nutritional Analysis
Total fat (g): 6.9;Fat calories (kc): 62;Cholesterol (mg): 22.5;Saturated fat (g): 1.5;Polyunsaturated fat (g): 1.3;Monounsaturated fat (g): 3.7 Fiber (g): 3.4;Carbohydrates (g): 57;Sugar (g): 36;Protein (g): 5.9;Sodium (mg): 309;Calcium (mg): 104;Magnesium (mg): 30 Zinc (mg): 0.6;Selenium (mcg): 5;Potassium (mg): 300;Flavonoids (mg): 1.5;Lycopene (mg): 0;Vitamin A (RE): 22;Beta-carotene (RE): 48 Vitamin C (mg): 11;Vitamin E (mg): 0.6;Thiamin B1 (mg): 0.14;Riboflavin B2 (mg): 0.2;Niacin B3 (mg): 0.8;Vitamin B6 (mg): 0.2;Folic acid (mcg): 18;Vitamin B 12 (mcg): 0.4Click here to receive new ChefMD® recipes via e-mail.
Comments on Golden Banana Pancakes with Fresh Raspberries
From: Laurel
I loved this recipe and the tip about dropping a couple berries on the pancake while it cooks! I've made it three times already.
From: Joybells
PLEASE......AGAIN WITH THE PANCAKE MIX.....THIS IS FOR HYPERTENSION.....HELLO......WHAT ABOUT THE SODIUM....???????
From: ChefMD
309 mg of sodium in one serving is pretty low sodium, and good for salt sensitive people.
That's just one-eighth, or 13 percent of a daily recommended amount...and a lot of recommended flavor.
From: rbingo
I use Arrowhead Mills, all-natural, organic, whole grain and gluten free mix for my pancaked and I cant wait to try this recipe. I may be a better choice then Aunt J.
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