Saturday, January 21, 2012

Pancakes for One

This morning I woke up to snow. As a Californian, born and raised, this is something I don't think I'll ever get used to. But I love it. 


The weather makes me want to stay at home and watch movies all day, and what better way to start a lazy Saturday than with pancakes?


Clearly I like mine with lots of banana.
The only problem with pancakes is that most recipes make enough for at least 6, so I set out to make a pancake recipe for 1 this morning. I also wanted them to be healthier, so I used whole wheat pastry flour and an egg white instead of a whole egg. Obviously a whole egg binds better, but the egg white actually did just fine.


Whole wheat pastry flour is amazing because it is whole wheat but performs like white flour. This means that it is not dense like normal wheat flour, but heartier and healthier for you than white flour. It's really the best of both worlds. However, I know that you can't buy this at many places, and especially not outside of the US, so if you can't find any, I would use half white flour and half wheat flour


You'll notice I used greek yogurt in the batter, specifically Fage, which is my favorite. I like the texture using yogurt gives pancakes. It makes them a bit spongier. Try it and let me know what you think. 




Pancakes for One
Makes 2 pancakes
1/4 cup whole wheat pastry flour
1/2 cup non fat greek yogurt
1 egg white
2 tbsp almond milk
1 tbsp Splenda
1/2 tsp baking soda
1/4 tsp vanilla
frozen berries, optional
maple syrup for serving


Directions: Mix the dry ingredients (flour, sugar, baking soda), then add the wet (yogurt, egg, almond milk, vanilla). Scoop 1/3 cup onto a hot pan, sprinkle frozen berries into the batter and cook until bubbles form. Flip and cook until golden brown. The key to perfect pancakes is to cook them slow and low. If you cook them too high, they will burn and the center will not cook. Be patient


This made two largish pancakes and was the perfect amount for one person, and the best part is, the entire batter comes out to only 200 calories, which is half as much as diner-style pancakes. Also, there are 15g protein in these pancakes! A powerful way to start your day indeed. 


Nutrition Info
For entire batter
Calories: 197 
Fat: 1.5g
Carbs: 32.9g
Fiber: 4g
Protein: 15g

2 comments:

  1. You've already had breakfast, and I just woke up here in CA! I'm going to make these right now, they look very delicious. I don't have any pastry flour, but I'll try combining the white and spelt I have on hand. And I will def. use yogurt, like you suggested. What a great blog you have! -Melissa

    ReplyDelete
  2. Hi Melissa!

    Thanks for checking out my blog! I hope you like these pancakes. And yes, just combine the white and spelt should be fine. Let me know how it goes!

    All the best,
    Esen

    ReplyDelete

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Istanbul, Turkey
Cookbooks and Cake is a blog about healthy cooking and feeling good from within. I'm very interested in disease prevention through diet and believe vegetarianism is a great way to be healthy and prevent disease. I also, however, love to bake, so you'll find delicious homemade treats on here as well. Being that I am looking to get a degree in Clinical Nutrition, I will also write about studies in nutrition that I find interesting. Enjoy!

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