Corny Banana-Blueberry Pancakes

Name: Corny Banana-Blueberry Pancakes
Cuisine: American
Ingredients: ¾ cup white whole wheat flour (I recommend King Arthur); ½ cup fine-grind cornmeal; 2 teaspoons baking powder; ¼ teaspoon kosher salt; 1 large ripe banana, mashed well; 1 cup plus 2 tablespoons low-fat buttermilk; 3 large egg whites; 2 teaspoons canola oil; 1 teaspoon pure vanilla extract; 1 cup plus 2 tablespoons blueberries; Cooking spray or oil mister; 5 tablespoons pure maple syrup, for serving

6 steps

I love cornbread and corn muffins, so I thought, Why not add some cornmeal to my pancakes? The result: naturally sweet, fluffy, whole-grain pancakes with a corn muffin–like texture. A single serving—2 pancakes—provides almost 3 grams of fiber, which can help control your appetite until lunch. I often swap out all-purpose flour for 100% white whole wheat flour, which is milled from hard white spring wheat rather than traditional red wheat. It’s just as nutritious as darker whole wheat flour, but it has a milder flavor and a lighter color, which makes it ideal for pancakes and muffins. PER SERVING 2 PANCAKES: CALORIES: 259 FAT: 3 g SATURATED FAT: 0.5 g CHOLESTEROL: 2 mg CARBOHYDRATE: 51 g FIBER: 3 g PROTEIN: 7 g SUGARS: 22 g SODIUM: 349 mg FOOD FACTS beware of maple syrup substitutes Be careful what you pour over your pancakes. You might be topping your stack with “pancake syrup,” which is a mix of different types of sugar, flavorings, and other ingredients. Real maple syrup has just one ingredient: maple syrup. Be sure to check the ingredients list. skinnyscoop If you have only medium-grind or coarse-grind cornmeal on hand, you can grind it in a clean spice mill to a fine grind. MAKES 10 PANCAKES

Updated at: Thu, 17 Aug 2023 02:53:38 GMT

Nutrition balance score

Great

Glycemic Index

Moderate

Glycemic Load

High

Nutrition per serving

Calories228.3 kcal (11%)

Total Fat4.8 g (7%)

Carbs40.8 g (16%)

Sugars9.3 g (10%)

Protein7.7 g (15%)

Sodium384 mg (19%)

Fiber5.1 g (18%)

% Daily Values based on a 2,000 calorie diet

Ingredients

5 servings

¾ cupwhite whole wheat flour

I recommend

½ cupfine-grind cornmeal

2 teaspoonsbaking powder

¼ teaspoonkosher salt

1banana

large, ripe, mashed well

1 cuplow-fat buttermilk

3egg whites

large

2 teaspoonscanola oil

1 teaspoonpure vanilla extract

1 cupblueberries

cooking spray

or oil mister

5 tablespoonspure maple syrup

for serving

Instructions

Step 1

In a large bowl, whisk together the flour, cornmeal, baking powder, and salt.

Step 2

In a separate bowl, combine the mashed banana, buttermilk, egg whites, oil, and vanilla.

Step 3

Add the flour mixture to the banana mixture and stir until just moist, making sure not to overmix. Gently fold in the blueberries.

Step 4

Heat a large nonstick griddle pan over medium-low heat. When hot, lightly spray with oil.

Step 5

Scoop out ⅓ cup of batter for each pancake. Cook until it starts to set and the bottom is golden brown, about 3 minutes. Flip the pancake and cook the second side until golden brown, about 2 minutes. Repeat with the remaining batter.

Step 6

Arrange 2 pancakes on each of 5 plates and serve topped with 1 tablespoon of maple syrup.