CHIP Alumni Association (PACAA)

CHIP Tip No. 13: Pancakes--the CHIP Way
from CHIP Clinical Manager Amy Lister, R.D.

The pancake, that contemporary breakfast staple, enjoys a long history stretching back to the Roman Empire. Every culture seems to have a version of this delicious treat.

In southern India, pancakes—called Rava Dosa—are made from a batter of rice and lentils and topped with spicy vegetables or potatoes. Locca, the crisp cakes served at outdoor markets near the Mediterranean coast, are made from chickpea flour and topped with black pepper, salt and rosemary.

The American version is typically made with white flour, oil and eggs—and topped with loads of butter and drenched with artificial syrup. However, these less-than-healthy pancake recipes easily can be modified to produce a delicious fluffy pancake that is CHIP friendly. Try this recipe from Dr. Neal Barnard’s book "Breaking the Food Seduction" for a pancake that includes whole grains, oats and very little fat, and uses only a small amount of pure maple syrup.

Orange-Oat Pancakes

• 1 1/3 cups whole wheat flour
• 2/3 cup old-fashion rolled oats
• 2 tsp. baking powder
• ½ tsp. baking soda
• 1 cup light soymilk or equivalent
• ¼ cup unsweetened applesauce
• 3 Tbs. thawed orange juice concentrate (undiluted)

1. Combine flour, oats, baking powder and baking soda in a medium bowl.
2. In a separate bowl, whisk together milk,applesauce and juice concentrate.
3. Pour into dry ingredients and stir with a wooden spoon.
4. Spray a nonstick skillet with cooking spray and place on medium-high heat.
5. Spoon batter into hot skillet, cooking until bottoms are golden brown.

Makes 16 small pancakes

Nutrition information per pancake: 58 calories, less than 1 gm fat, 0 mg cholesterol, 11 gm carbohydrates, 2 gm fiber, 2 gm protein, 92 mg sodium.

Apple-Maple Fusion Topping Pure maple syrup is delicious, but also high in calories and sugar. To reduce the amount used, stir together equal amounts of unsweetened applesauce and pure maple syrup. Serve this delicious topping at room temperature or warm over low heat; store leftovers in the refrigerator. Add fresh fruit to complete this treat and further reduce the amount of maple syrup used.