Whole Wheat Banana Pancakes with Blueberry Compote

This was my recovery meal today. These pancakes are very filling thanks to their whole grain, high fiber ingredients. They are jam-packed with whole grains, flax, and oats, and no oil or butter is added. Your cardiologist will thank me.

You need:
1.25 cups whole wheat flour
3 tsp baking powder
6 TBSP milled flax seed
1/3 cup whole oats
1/2 cup mashed banana (about 1 large banana)
1 egg
1 cup skim milk

Combine all the dry ingredients, then add the wet ingredients and stir until well combined. Scoop 1/3 cup pancake batter and pour on a hot griddle (about 375 degrees). Cook until golden on each side. Makes about 7-8 pancakes.

You can see all the whole grain goodness in the batter.


In the meantime, make your blueberry compote. Now, most compotes use a boatload of sugar, but the blueberries are really sweet enough to avoid it.

1/2 cup fresh blueberries
1/4 cup water
1/2 TBSP sugar

Place ingredients in a small saucepan over medium heat. Simmer until the blueberries begin to break down and form a syrup (about 8-10 minutes). This makes enough for about 2 people. If you have enough people around to eat all the pancakes, you should double or even triple the recipe.



Pour the compote over the hot pancakes instead of using a traditional butter and syrup topping. At only 150 calories per pancake and 30 calories for the compote...

...go ahead and enjoy two!

Eat well!