Don’t tell my kids, ESPECIALLY my 14-year old son, but I’ve been doing something really sneaky with their pancakes in order to make them healthier.
And the best part is… I did it using only TWO additional ingredients!
The first additional ingredient is…
Now before I get into why, let’s first clarify a few things about WHAT KIND of yogurt to use.
First of all, you want a plain, full-fat (or as close to full fat as you can get) yogurt and yes, I said FULL-FAT… don’t let me come to your house and see low or no fat yogurt in your fridge.
But seriously, low-fat or no-fat does NOT equate to healthier. You NEED healthy, good fats in your diet, contrary to what you may have heard against fat.
It’s the SUGAR you want to watch out for!
So again, look for a full (or at last high) fat yogurt that is HIGH in protein & LOW in sugar – as low as you can find, as there will be some sugar content, but you don’t want the sugar to be too high.
This is why I recommend plain yogurt – the less ingredients it has, the lower in sugar it will be.
So why add yogurt?
The reason for the yogurt is to add in more protein than is typically found in most boxed pancake mixes.
The protein amount is only 4 g per serving in the brand I buy and just so you know, two 4″ pancakes is considered a serving.
Granted, 4 grams of protein isn’t terrible, but considering the fact that we’re talking (super high-carb) PANCAKES here; the amount of protein can definitely stand a good boosting!
The yogurt I use has 11 g of protein per 1 cup serving.
Now, I don’t expect you’d be using a full cup of yogurt unless you’re making a huge batch of pancakes, but even at 1/4 c. (4 tablespoons) that boosts the protein count up another 3 grams, for a total of about 7 grams when you add in the protein that is already in the mix itself.
Not all protein types would work well with pancake mixes, but yogurt seems to work just fine. But other protein sources that could be added are:
- protein or meal replacement powder
- nuts (example: pecans for pecan pancakes)
- eggs or egg whites ALTHOUGH… this may change the texture of the pancakes and make them “eggier” UNLESS you use the kind of mix that requires you to add eggs, milk and oil. Otherwise, if using the “just add water” mix, then again, adding eggs may make the pancakes noticeably different in texture.
- oats – Like eggs, oats may change the texture of the pancakes. If your kids are anything like mine and don’t like the “nutty” texture, you may wish to forgo this addition if you’re trying to be “sneaky” about it! But if they don’t mind, oats do have 5 grams of protein per 1/2 cup dry. If I were to add oats, I’d probably grind them up as much as possible in the blender to make it more “flour-like”.
Now let’s move on to the second ingredient I use to make boxed pancake mix healthier, which is…
You saw how low the protein content was, right? Well, the fiber content was even LOWER at a whopping ONE gram!
Eating pancakes can raise your glucose levels considerably not only due to the mix itself, but even more so if & when you top with sugary syrup.
Adding fiber can aid in slowing down the absorption of sugar into your bloodstream.
Fiber also adds bulk to your stool so that it can move through your digestive system better – but you must drink water to help it along or else you may end up blocked & bloated!
The brand of fiber I use is Konsyl Fiber – a psyllium seed husk-based fiber that has 5 grams of dietary fiber and 3 grams of soluble fiber, for a total of 8 grams of fiber in one teaspoon serving!
I don’t add a lot and honestly, I don’t measure… I just sprinkle a little bit into the mix before adding water.
The reason I don’t overdo it with this is because, when it gets wet, it gets this slimy consistency and as I mentioned before, you don’t want to change the texture of the pancakes so much to the point where it’s noticeable IF you’re sneaking this stuff in, as I’m doing.
Using too much of the fiber could make them become all gooey on the inside. Oats can do the same thing if you use too much of that.
Other fiber sources to add
I did some research on high fiber foods and the ones that had the highest amounts of fiber… I wasn’t too sure they would go over well in pancakes! lol
Things such as split peas, avocado (hmmm… perhaps), and lentils topped the charts. So, if you can figure out a way to incorporate those items into your pancakes, have at it and be sure to let ME know how that worked out!
Otherwise, the following should suffice:
oats – remember, if you use too much it might make your pancakes mushy in the middle and nutty in texture, so use sparingly unless you and/or your family don’t mind!
bran – might give that nuttiness we talked about earlier
apples (skin included) if you wanted to do perhaps an apple-cinnamon variety
almond meal (meal has the skin, which has most of the fiber… almond flour does not)
raspberries are very high in fiber (8 grams in 1 cup) if you don’t mind raspberry pancakes, however; one common way to enjoy raspberries with your pancakes, is to make a topping such as jam or syrup.
Now, if you’re adding these ingredients to make them healthier just for yourself, alone; then you probably don’t have to worry as much about how much the texture changes, etc. unless YOU don’t want them gooey or nutty either! lol
But just play around with the measurements, adding only a small amount of each item and then perhaps working up to more the next time until you find that perfect balance that is just right for you.
* Use real butter as opposed to margarine
* Use real maple syrup as opposed to sugary, corn syrup-based syrups
* Either exclusively use or mix a little blackstrap molasses into your syrup to reap the benefits of the molasses. This is an acquired taste although, if you’ve ever had (and liked) a syrup called Alaga, the flavor is reminiscent to that!
So now that you know how to make your boxed pancake mix at least a little healthier, the next step in making pancakes, period, healthier would be making your own from scratch!
But until then, making these few adaptions are definitely a step in the right direction towards improving your health one day… one step… one bite at a time!
Cherie King - Your Wellness AdvocateThanks for stopping by and reading my blog!
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