PANCAKE AND CREPE IDEAS AND
WHOLE WHEAT PANCAKES WITH FRUIT AND MAPLE YOGURT
Source: the American Institute for Cancer Research

Pancakes are best known to Americans as a great way to start the day. Rich in carbohydrates, they deliver enough energy to easily get a body through the morning. Topped with lots of butter or syrup, however, pancakes can be high in calories and fat.

However, you can add flavor and nutrition without added fat to your pancake breakfast with a few creative additions. Stir in pumpkin puree, mashed ripe bananas or a cup of your favorite berries to add moist, fruit flavor. Use low-fat buttermilk or skim milk in the batter to make lighter pancakes without affecting their flavor.

Incorporate nutritious, creative versions of pancakes into every meal. Crepes are an elegant entree for brunch or lunch. These savory, delicate wraps are often made with vegetables in the batter, such as chopped spinach in a Middle Eastern crepe filled with leeks, eggplant and zucchini, or pureed red beans in a Tex-Mex version accompanied by chopped fresh tomato, onion and cilantro.

Dessert crepes provide a light ending to a meal when made with low-fat fillings and toppings. Fruit fillings, such as spiced apples, poached pear slices, sour cherries, sweet berries, or even more exotic choices like papayas or rhubarb are colorful and tasty without added fat. A simple powdered sugar topping, over a sauce made with orange marmalade or apricot preserves, results in a delicious meal-ender worthy of a pastry chef.

Whole grain flour adds fiber and nutrition to pancake recipes when used in place of all-purpose flour. Whole wheat flour, soy flour, buckwheat flour, wheat germ, cornmeal, or brown rice flour can all be substituted for one-third to one-half of the all-purpose flour called for in most pancake recipes. This recipe for Whole Wheat Pancakes produces cakes with a slightly nutty flavor that's wonderful with a fresh fruit topping.

WHOLE WHEAT PANCAKES

1/2 cup whole wheat flour
1/3 cup plus 2 Tbsp. all-purpose flour
1/4 tsp. salt
1 Tbsp. baking powder
2 Tbsp. sugar
1 egg, beaten
1/2 cup skim milk
2 Tbsp. vegetable oil
TOPPING:
1/2 cup plain, nonfat yogurt
2 Tbsp. maple syrup
1 1/2 cup sliced fruit or berries

In a large bowl, combine the flours, baking powder, sugar and salt; stir to mix.

Pour in the egg, milk and oil; stir until dry ingredients are wet.

Heat a nonstick skillet over medium heat until hot. Lightly grease the pan if desired. Drop the batter into the pan from a large spoon to form rounds. Cook until the surface is full of bubbles that start to pop and the underside is golden brown; turn and brown the other side.

To make the topping, combine the yogurt and syrup; mix well. Spoon the yogurt mixture over each pancake and top with fruit.

Each of the six servings contains 300 calories and 7.5 grams of fat.