Healthy Whole-Grain and Seed Pancakes

Lentine Alexis
by Lentine Alexis
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Healthy Whole-Grain and Seed Pancakes

If you’ve ever enjoyed a comforting plate of pancakes, only to be overcome with guilt and feel like you want to take a nap afterward, we’ve got a solution. The healthy whole-grain and seed pancakes that follow are packed with energy foods and protein, so you’ll have the chutzpah to hike a bit more and keep the weekend warrior within you satisfied with a clean-burning breakfast.

Here’s how these flapjacks differ from your usual stack:

Whole Grains

When we consume whole-grain flours, we enjoy every nutrient encapsulated in the grain. Bleached and processed flours that are stripped of their bran and germ don’t contain these nutrients. The recipe below calls for two of the most common whole-grain flours around; spelt and whole wheat. You could swap these for just about any flour you find in the bulk aisle — oat flour, quinoa, einkorn or buckwheat to name a few.

Flaxseed

Rich in omega-3 fatty acids, flaxseed is a great protein source. Since our bodies digest proteins a bit more slowly than carbohydrates, protein helps keep us full longer.

Chia

Chia naturally helps our bodies stay hydrated during activity, contains more slow-burning protein and helps our digestive systems detoxify.

Low-sugar

You’ll note that this recipe has little sugar. The amount of maple syrup you use is up to you but know that this is where a majority of the calories in your stack come from. Use sparingly and choose fresh fruit to sweeten your pancakes instead.

The recipe below is a great jumping off point to start playing with whole-grain flapjacks, and it travels easily (so it’s suitable even for campsites!):

HEALTHY WHOLE-GRAIN + SEED PANCAKES

Ingredients

For the dry pancake mix

  • 3/4 cup (94g) organic unbleached flour
  • 3/4 cup (86g) spelt, whole-wheat or oat flour
  • 2 tablespoons (14g) brown flaxseed, chopped
  • 2 tablespoons (25g) palm sugar
  • 1 tablespoon (14g) chia seeds
  • 1 1/2 teaspoons baking powder
  • 1/2 teaspoons baking soda
  • 3/4 teaspoon kosher salt

For assembly

  • 2 large eggs
  • 1 1/2 cups (372ml) whole milk or almond milk
  • Juice of 1/2 lemon
  • Vegetable oil, for skillet
  • Pure maple syrup, for serving
  • Fresh fruit, we like cherries

Directions

For the pancake mix

Mix flours, flaxseed, sugar, chia seeds, baking powder, baking soda and salt in a large resealable plastic bag. Store at room temperature. Pancake mix can be made 1 week ahead.

To assemble the pancakes

When you’re ready to make the pancakes, whisk eggs, milk and lemon in a large bowl, then add dry ingredients, stirring until just combined (some lumps are OK).

Heat a griddle or a large skillet over medium; brush with oil. Working in batches, scoop spoonfuls of batter onto griddle and cook pancakes until bottoms are golden brown and bubbles form on top, about 3 minutes. Flip, cooking until golden brown, about 2 minutes.

Serve pancakes with maple syrup and fresh fruit

Serves: 4 | Serving Size: 2 pancakes

Nutrition (per serving): Calories: 338; Total Fat: 12g; Saturated Fat: 3g; Monounsaturated Fat: 3g; Cholesterol: 102mg; Sodium: 470mg; Carbohydrate: 102g; Dietary Fiber: 5g; Sugar: 16g; Protein: 13g

About the Author

Lentine Alexis
Lentine Alexis
Lentine is a curious, classically trained chef and former pro athlete. She uses her bicycle, raw life and travel experiences and organic ingredients to inspire athletes and everyone to explore, connect and expand their human experiences through food. She previously worked as a Chef/Recipe Developer/Content Creator and Culinary Director at Skratch Labs – a sports nutrition company dedicated to making real food alternatives to modern “energy foods.” Today, she writes, cooks, speaks and shares ideas for nourishing sport and life with whole, simple, delicious foods.

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