Berry Pecan Pancakes or Waffles
Your children will jump right out of bed for this delicious meal. And they're a great addition to your family's go-to meals for breakfast, lunch or dinner.
You can make them in bulk. They freeze and reheat well. Soy or other types of milk can be substituted. You can use one or all 3 types of mentioned berries. Diced apples and raspberries also work well as substitute fruits. Basically, you can use any fruit which is in good supply at your grocery store or local farms at the time.
| Prep Time | Cook Time (total) | Yields | Serving Size |
| 10 minutes | 30 minutes | 4 servings | 3 small (2-inch) or 1 large (6-inch) waffle (depending on waffle iron size) or pancakes |
Ingredients
For pancakes:
1 C whole-wheat flour½ C quick-cooking oats
2 tsp baking powder
1 tsp sugar
¼ C unsalted pecans, chopped
2 large eggs (separate egg whites and yolks for waffles)
1½ C fat-free (skim) milk
1 Tbsp vegetable oil
For fruit topping:
2 C fresh strawberries, rinsed, stems removed, and cut in half (or substitute frozen strawberries, thawed)1 C fresh blackberries, rinsed (or substitute frozen blackberries, thawed)
1 C fresh blueberries, rinsed (or substitute frozen blueberries, thawed)
1 tsp powdered sugar
| Calories | 340 |
| Total fat | 11 g |
| Saturated fat | 2 g |
| Cholesterol | 107 mg |
| Sodium | 331 mg |
| Total fiber | 9 g |
| Protein | 14 g |
| Carbohydrates | 50 g |
| Potassium | 369 mg |
| Vitamin A | 8% |
| Vitamin C | 60% |
| Calcium | 30% |
| Iron | 6% |
Directions
- Preheat waffle iron.
- Combine flour, oats, baking powder, sugar, and pecans in a large bowl.
- Combine egg yolks, milk, and vegetable oil in a separate bowl, and mix well.
- Add liquid mixture to the dry ingredients, and stir together. Do not overmix; mixture should be a bit lumpy.
- Whip egg whites to medium peaks. Gently fold egg whites into batter (for pancakes, see note below).
- Pour batter into preheated waffle iron, and cook until the waffle iron light signals it's done or steam stops coming out of the iron. (A waffle is perfect when it is crisp and well-browned on the outside with a moist, light, airy and fluffy inside.) (Or make pancakes.)
- Add fresh fruit and a light dusting of powdered sugar to each waffle, and serve.
Tip: For pancakes, do not separate eggs. Mix whole eggs with milk and oil, and eliminate steps 4 and 5.
- U.S. Department of Health and Human Services; National Institutes of Health; National Heart, Lung, and Blood Institute. Deliciously Healthy Family Meals, December 2010, p39.
- U.S. Department of Health and Human Services; National Institutes of Health; National Heart, Lung, and Blood Institute. Oatmeal Pecan Waffles (or Pancakes), May 3, 2018.