| Milken Pancakes |
[11 Aug 2007|01:53pm] |
These are the best pancakes ever. I'm obsessed with them, and my husband (who hates healthy food) and I eat these every weekend. They're light, fluffy, healthy, and incredibly healthy. They're full of fruit and fiber, so they're pretty much guilt free. I was able to find all of these ingredients at Price Chopper (super market chain), but if your super market doesn't have them, your local health food store definitely will.
BTW, these pancakes were developed by Michael Milken, a guy who was initially known as a Wall Street tycoon, but later became known for beating prostate cancer in part by reinventing the way he ate. With the help of nutritionists, he revamped a number of popular, fattening dishes into healthy, delicious vegan or vegetarian versions. This Esquire article was written by an Esquire contributor who went on the Milken diet, lost seven inches off his waist, lowered his cholesterol by 50 points, and dropped 29 pounds. If you're interested, there's also a cookbook! Check it out! (Or at the very least, try the pancakes!)
Ingredients
1/3 cup whole-wheat pastry flour
1/3 cup oat flour
1/3 cup unbleached flour
2 teaspoons baking powder
1/4 teaspoon sea salt
1 cup 1 percent vanilla soy milk
1/4 cup egg whites (2 or 3 egg whites) or 1/4 cup nonfat egg substitute
1 teaspoon vanilla extract
1 teaspoon orange zest
1 teaspoon unsweetened apple sauce
Canola cooking oil spray
2 bananas
1 cup fresh or frozen blueberries
To make pancakes: 1. Combine the dry ingredients in one bowl and the liquid ingredients and orange zest in another. Mix them into a batter. 2. Slice the bananas and wash the blueberries. 3. Warm a nonstick griddle or saut? pan over medium-low heat for two minutes. Spray with canola oil. Drop the batter into circles three inches across. 4. When small bubbles appear on the surface of the pancakes, add three slices of banana and/or 5 or 6 blueberries. Allow to settle for about 30 seconds, then flip. 5. Cook for about two minutes and serve with syrup. Careful with syrup -- it's loaded with calories. Yield: 4 servings (12 pancakes). 209 calories, 1.8 g fat, 0.3 g saturated fat, 0 g cholesterol, 6.5 g protein, 43 g carbohydrate, 4.4 g fiber, 557 mg sodium
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