There's a wealth of store-bought pancake mixes available, so the only reason to make your own is if you can truly make a nutritional difference. This hearty dry mix recipe for buckwheat and currant pancakes makes a total of 4 cups, enough for four batches of 8 pancakes.
Makes 32 pancakes
2 cups whole-wheat flour
1 cup buckwheat flour
½ cup nonfat dry milk powder
¼ cup yellow cornmeal
2 tablespoons light brown sugar
5 teaspoons baking powder
1 teaspoon salt
¼ cup dried currants
1. In a large bowl, stir together the whole-wheat flour, buckwheat flour, nonfat dry milk, cornmeal, brown sugar, baking powder and salt. Stir until well combined. Add the currants and mix again. Store the mix in the refrigerator or freezer until ready to use.
2. For one batch: Scoop out 1 cup of pancake mix and place it in a large bowl. Make a well in the center of the mix and stir in 1 egg yolk, 3/4 cup cold water and 2 teaspoons mild olive oil. Beat 2 egg whites until stiff peaks form, and fold the beaten egg whites into the batter. For each pancake, use a generous 1/3 cup of batter. (For a quicker version, you can omit the whipping of the egg white into the pancake mix. The resulting pancakes will be flatter; and the yield will be about 7 pancakes.)
Nutrition per pancake: 74 calories, 2g total fat (0.4g saturated), 27mg cholesterol, 2g dietary fiber, 11g carbohydrate, 3g protein, 131mg sodium.
Good source of: selenium.
From The Wellness Kitchen, by the staff of The Wellness Kitchen and the editors of the University of California, Berkeley Wellness Letter.