Blueberries team up with flax seed to super-charge breakfast

By: Ellen Grimlie, LRD .

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Buckwheat, whole wheat, flax seeds and blueberries team up for a tasty breakfast that’s high in fiber, protein and B vitamins. Ground flax seeds contain a large amount of nutritious polyunsaturated oil high in beneficial omega-3 fatty acids, which may help reduce the risk of cancer and heart disease. They contain many other nutrients, including vitamin B6, magnesium and folate. Blueberries are among the fruits highest in antioxidant power, providing vitamins C and K along with manganese, antioxidants, and fiber leading some to label them as a “super fruit”.

Ingredients

  • 3/4 cup buckwheat flour
  • 3/4 cup whole-wheat flour (for a lighter texture, try using white whole-wheat flour or whole wheat pastry flour)
  • 2 Tbsp. ground flaxseed
  • 2 tsp. baking powder
  • 1 tsp. baking soda
  • 1/2 tsp. salt
  • 1 cup skim or low fat buttermilk
  • 3/4 cup skim milk
  • 2 large eggs
  • 1 Tbsp. canola oil
  • 1 Tbsp. honey
  • 2 cups blueberries (rinsed and set aside) Vegetable cooking spray Pure fruit or maple syrup or whipped topping as desired

Method

  1. In large bowl combine flours, flaxseed, baking powder, baking soda and salt. In separate bowl mix together buttermilk, skim milk, eggs, oil and honey.
  2. Pour egg mixture into dry ingredients and stir just until batter is lightly mixed together. (If the batter appears too thick, add a bit more skim milk to thin.) Lumps are okay and over mixing makes for hard pancakes.
  3. Fold in blueberries if desired, or sprinkle them over your pancakes with a dollop of whipped topping.
  4. Preheat large skillet to medium heat. Spray skillet with cooking spray. Use about 1/4 cup of batter for each pancake.
  5. Cook for about 2 to 3 minutes per side. The pancakes are ready to flip when bubbles start to appear. Turn over only once and when golden brown.

Makes 6 servings

Per serving: 220 calories, 6 g total fat (1 g saturated fat), 33 g carbohydrate, 9 g protein, 6 g dietary fiber, 600 mg sodium

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