Ingredients
- 3 cups whole wheat flour
- 3 tsp baking powder
- 1.5 tsp baking soda
- ¼ tsp salt
- 2 ripe bananas
- 2¼ cups cooked, diced beets (you may want to try a 10 oz package of frozen, diced beets cooked according to package instructions)
- 2.5 cups buttermilk
- 1 cup plain Greek yogurt (vanilla will work fine too)
- 3 eggs
Instructions
- In a large bowl, combine flour, baking powder, baking soda and salt. Set aside.
- Add all remaining ingredients to a food processor or blender. Blend until very smooth.
- Add wet ingredients from the food processor into the bowl of dry ingredients. Stir to combine.
- Heat a lightly oiled griddle over medium heat. Scoop pancake batter onto the griddle using approximately ½ cup batter per pancake. Cook until bubbles start to form in the center of each pancake. Flip pancakes and cook for a minute or two on the other side. Serve warm with a thin layer of Nutella and fresh berries, peanut or almond butter and unsweetened coconut flakes, or a drizzle of maple syrup.
Notes:
- This recipe makes a lot of pancakes, which is a good thing because they freeze and reheat really well! Simply layer leftover, cooled pancakes on a cookie sheet and place in the freezer for a few hours. Once pancakes are frozen, transfer to a zip-top bag to keep them fresh for up to 3–4 months. Reheat in a toaster or in the microwave wrapped in a paper towel. Reheated pancakes are perfect for a quick breakfast or an anytime snack.
- Buttermilk substitute: start with a large liquid measuring cup, add 2.5 Tbsp lemon juice or vinegar and pour in regular milk until the total volume reaches 2.5 cups. Let stand a few minutes.
- Experiment with incorporating different flours in place of part of the whole wheat flour. Some favorite flours to incorporate include lupin, coconut, quinoa, oat and almond.
Nutrition Facts
Amount per serving
Yield: 12 servings
Calories 184.1
Total Fat 2.8 g
Saturated Fat 1.1 g
Polyunsaturated Fat 0.3 g
Monounsaturated Fat 0.7 g
Cholesterol 50.2 mg
Sodium 396.7 mg
Potassium 247.0 mg
Total Carbohydrate 32.6 g
Dietary Fiber 4.9 g
Sugars 7.6 g
Protein 9.7 g
Live It is a cooking demonstration presented by the Nutrition Food Service and Wellness Departments at Parkview Health. Each episode is hosted by dietitian Andrea Miller, with a goal of showcasing nutrient-dense foods and teaching viewers doable ways to use them in order to promote wellness in our community.
For more recipes and to watch past episodes of Live It, visit www.www.chwchospital.org/live-it.