Lemon-Poppy Seed Pancakes

This healthy whole-grain lemon-poppy seed pancake recipe gets a protein boost and rich source of iron, omega-3 fatty acids and carbohydrates poppy seeds can help keep up your bodies energy levels. If you want to experiment with different types of whole grains, replace up to ½ cup of the whole-wheat flour with cornmeal, oats and/or buckwheat flour. Or add extra fiber and omega-3s by adding up to 3 tablespoons of ground flaxseed or chia seeds.

PREPARATION TIME: 10 Minutes

COOKING TIME: 20 Minutes

TOTAL TIME: 30 Minutes

SERVES: 7 Servings

EXPERTISE: Easy

Ingredients

  • 1½ cups white whole-wheat flour (see Tips)
  • 1 tablespoon poppy seeds
  • 2 teaspoons baking powder
  • ¼ teaspoon baking soda
  • ¼ teaspoon salt
  • 1 large egg
  • 1½ cups buttermilk (see Tips)
  • 1 cup part-skim ricotta cheese
  • 2 tablespoons canola oil
  • 1 tablespoon sugar
  • 1 tablespoon lemon zest
  • 1 teaspoon vanilla extract

Preparation

  1. Whisk flour, poppy seeds, baking powder, baking soda and salt in a large bowl. Whisk egg, buttermilk, ricotta, oil, sugar, lemon zest and vanilla in a medium bowl. Make a well in the center of the dry ingredients, add the wet ingredients and whisk just until combined. Resist over mixing—it will make the pancakes tough.
  2. Let the batter sit, without stirring, for 10 to 15 minutes. As the batter rests, the baking powder forms bubbles that create fluffy pancakes and the gluten in the flour relaxes to make them more tender.
  3. Coat a large nonstick skillet or griddle with cooking spray; heat over medium heat. Without stirring the batter, measure out pancakes using about ¼ cup batter per pancake and pour into the pan (or onto the griddle). Cook until the edges are dry and you see bubbles on the surface, 2 to 4 minutes. Flip and cook until golden brown on the other side, 2 to 4 minutes more. Repeat with the remaining batter, coating the pan with cooking spray and reducing the heat as needed.
  4. Make Ahead Tip: To make ahead: The mixture of dry ingredients can be stored airtight for up to 1 month; the batter can be refrigerated for up to 1 day; cooked pancakes can be frozen airtight, in a single layer, for up to 3 months. Reheat in the microwave or oven.

Tips:

No buttermilk? You can make “sour milk” as a substitute: mix 1 tablespoon lemon juice or vinegar to 1 cup nonfat milk; let stand for about 10 minutes before using.

Storage smarts:

For long-term freezer storage, wrap your food in a layer of plastic wrap followed by a layer of foil. The plastic will help prevent freezer burn while the foil will help keep off-odors from seeping into the food.

Nutrition information – Serving size: 2 (4-inch) pancakes

Per serving: 217 calories; 8 g fat(3 g sat); 3 g fiber; 26 g carbohydrates; 10 g protein; 12 mcg folate; 40 mg cholesterol; 5 g sugars; 2 g added sugars; 200 IU vitamin A; 2 mg vitamin C; 257 mg calcium; 4 mg iron; 413 mg sodium; 179 mg potassium

 

 

TRUPTI JADHAV

(HEALTH COACH)

Trupti Jadhav

Health Coach

Initiated dietary assistance services for clients and implemented numerous successful diet plans and enhanced overall client’s satisfaction level by 100%.

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