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VEGANIZE YOUR RECIPES
Food for Life TV co-hosts Susan Levin, M.S., R.D., and Jill Eckart, C.H.H.C., give you simple tips to transform old favorite recipes into
low-fat vegan meals.
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For more healthy breakfast makeover ideas, click here.
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Wheatberry Pancakes
Who would guess that with the help of your blender, you could make deliciously light pancakes from freshly ground wheat in minutes. Try these! Leftover batter works great for waffles, too. Top these pancakes with fresh fruit – kiwi and sliced apples are a tasty addition. Flaxseeds are an example of a plant source rich in omega-3 fatty acids, which are associated with a lower risk in heart disease.
Ingredients
Makes 12 4-inch pancakes
1 cup wheat berries (whole wheat kernels)
1 tablespoon whole flaxseed
2 cups water
1/3 cup chickpea flour (besan) or low-fat soy flour
1 tablespoon agave or other liquid sweetener (maple syrup, brown rice syrup, etc.)
2 teaspoons lemon juice
2 teaspoons baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
Directions
Place the wheat berries, flaxseed, and water in a blender and process at high speed for about 2 minutes. Add the flour and process for 2 to 3 minutes or until very smooth. Add the agave, lemon juice, baking powder, baking soda, and salt and process until well mixed.
Heat a heavy nonstick griddle or skillet (a nonstick electric griddle cooks very evenly) over high heat until drops of water dance on the surface and quickly disappear. Reduce the heat to medium-high. Working in batches if necessary, pour dollops of batter quickly onto the griddle, leaving space to expand. When bubbles appear on the surface, gently flip the pancakes. Don't overcook; they should be a bit puffy when you take them off the griddle, so they are light and cakey.
Nutrition Information | Per serving (4 pancakes)
calories: 261; fat: 3 g; calories from fat: 9%; cholesterol: 0 mg; protein: 11 g; carbohydrates: 53 g; sugar: 6 g; fiber: 9 g; sodium: 534 mg
Recipe by Bryanna Clark Grogan from Dr. Neal Barnard's Program for Reversing Diabetes: The Scientifically Proven System for Reversing Diabetes Without Drugs by Neal Barnard, M.D.
Please feel free to tailor PCRM recipes to suit your individual dietary needs.
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