GOING WITH THE GRAIN
Source: the American Institute for Cancer Research

Breakfast is an important back-to-school subject. When children start their fall routines again, a nutritious start to the day becomes especially important.
Whole-grain breakfasts provide both daily nutrients and long-term health protection, according to the American Institute for Cancer Research. Longer-term payoffs include protection against heart disease, stroke and possibly some types of cancer. Whole grains can help control diabetes by helping to regulate blood sugar and insulin levels.

Starting the day with whole grains gives children – and adults – a rich dose of the vitamins, minerals, antioxidants and fiber that help anyone perform well. And because whole grains are complex carbohydrates, they provide a long, sustained energy level that will keep you going for hours.

Since they are nutrient-dense and higher in fiber than refined grains, whole grains keep you feeling full longer, a benefit for those who are trying to lose weight.

Although commercial breakfast items made of grains look like a good choice, they are often low in whole grains and high in sugar and fat. Most popular breakfast grain products – breads, cereals, pancakes, muffins – are made of refined, not whole grains, which contain the most nutrition and fiber. The bran and germ have been removed from refined grains and flour.

So read the label carefully. To be considered a whole-grain product, the first, predominant, ingredient listed should be labeled “100 percent whole grain” or “whole” followed by the particular grain such as “whole oats, “whole wheat,” etc. For the following pancakes, mix all-purpose flour with flour that is 100 percent whole grain.

WHOLE-GRAIN PANCAKES

3/4 cup all-purpose flour
3/4 cup whole-wheat flour
1/2 cup toasted wheat germ
1 Tbsp. fresh orange zest
2 tsp. sugar
1 tsp. baking soda
1/4 tsp. salt
1 1/2 cups non-fat or low-fat buttermilk
1/2 cup orange juice
2 large egg whites
1 tsp. vanilla extract
Canola oil spray
Puréed fruit or jam, preferably sweetened with juice, as an accompaniment (optional)

In a large bowl, lightly mix together dry ingredients until well combined.

In a blender, place buttermilk, orange juice, egg whites and vanilla. Blend on low speed until well combined. Gradually add dry mixture to blender in 2 to 3 batches, blending on low speed until just mixed.

Spray griddle or pan with oil spray and heat over medium heat until hot.

Slowly pour batter from blender, a little at a time, to make individual pancakes. Turn pancakes when tops are covered with tiny bubbles and undersides look cooked. Cook 1 to 2 minutes more or until golden. As each pancake is cooked, transfer to warm platter until all are cooked.

Serve with pureed fruit or jam if desired.

TO FREEZE PANCAKES:
First cool completely on wire rack. Stack between wax paper, then place in heavy-duty zip-top plastic bag. Reheat in microwave on high 45 seconds, or in toaster or toaster oven at medium-high heat until hot.

Makes 4 servings, 3 pancakes per serving
Per serving: 282 calories, 3 g. total fat (less than 1 g. saturated fat), 51 g. carbohydrate, 15 g. protein, 6 g. dietary fiber, 587 mg. sodium.