BLUEBERRY-BANANA PANCAKE

3 medium bananas, peeled and sliced

1/2 cup blueberries

1/4 cup sugar-free maple-flavor syrup

2 tsp lemon juice

1/4 tsp ground cinnamon

1 cup flour

1/2 cup quick cooking rolled oats

1 1/2 tsp baking powder

1/2 tsp baking soda

1/8 tsp salt

1 cup low-fat buttermilk

1 egg, lightly beaten

1 tbsp olive oil

1 tbsp sugar-free maple-flavor syrup

1 tsp vanilla

In a bowl, stir together bananas, blueberries, the 1/4 cup syrup, lemon juice, and cinnamon. Set aside.

In a large bowl, stir together flour, oats, baking powder, baking soda and salt. In a medium bowl, use a fork to combine buttermilk, egg, oil, the 1 tablespoon of syrup and the vanilla. Add buttermilk mixture all at once to the flour mixture. Stir just until moistened. Let stand 10 minutes to soften the oats.

Spoon 2 slightly rounded tablespoons of batter onto a hot lightly greased griddle or heavy skillet, spread to a 3-to-4-inch circle. Cook over medium heat for 1 to 2 minutes on each side until golden brown. Turn over when edges are slightly dry and bottoms are browned.

Yield: 8 servings of 2 pancakes and 1/3 cup maple fruit topping Per serving: 159 calories, 3g total fat (0g sat), 1mg cholesterol, 246mg sodium, 31g carbs, 5g protein, 

Diabetic Exchanges: 0.5 fruit, 1 starch, 0.5 carb, 0.5 fat

recipe and photo BH&G Diabetes Made Easy

OAT BRAN PANCAKES

1 cup oat bran hot cereal, uncooked 

1/2 cup white whole wheat flour (or equivalent of your favorite no carb/low carb substitute)
1/4 cup Splenda Granular
1 tsp baking powder
1/2 tsp baking soda
dash of salt
2 cups buttermilk
1/4 cup egg substitute*

Heat a nonstick griddle or large skillet over medium to medium high heat.

In a large mixing bowl, combine the oat bran, flour, Splenda, baking powder, baking soda, and salt; set aside.

In a smaller mixing bowl, beat the buttermilk and egg substitute together using a wire whisk. Pour this mixture over the dry mixture in the other bowl. Stir mixtures together only until mixtures are just blended without large lumps.

Pour approximately 1/4 cup of the batter, per pancake, onto the hot griddle. Cook until pancakes are puffed, browned, and slightly dry around the edges. Flip and cook until the second side is browned.

Serve with your favorite low-sugar or sugar-free syrup, fresh fruit, etc.

*1/4 cup egg substitute is equal to 1 whole egg in a recipe.

Yield: 6 servings
Per serving: 130 calories, 20 g carbs, 7 g protein, 2 g (1 g sat)fat, 2 g fiber, 5 mg cholesterol, 4 g sugar
NOTE: The above nutritional information is for the pancakes only; does not included any toppings. 

FILE PHOTO

YUMMY PUMPKIN WAFFLES

Pumpkin is healthy and should be eaten year-round.

1 cup white whole wheat flour

1 tsp baking powder
1/2 tsp baking soda
1/4 tsp salt
3/4 tsp ground cinnamon
1/2 tsp ground ginger
1/8 tsp ground nutmeg
2 tsp canola oil
1 tsp molasses
1/4 cup canned or cooked pumpkin
1 cup buttermilk
1 large egg
2 tbsp Splenda granulated
sugar-free maple-flavored syrup  or Swerve powdered sugar to sprinkle on top

Preheat the waffle iron according to the manufacturer's directions; spray lightly with nonstick cooking spray.

Combine the flour, baking powder, baking soda, salt, cinnamon, ginger, and nutmeg in a large mixing bowl; set aside.

In a small mixing bowl, combine the canola oil, molasses, pumpkin, and buttermilk; set aside.

In a medium mixing bowl, whisk together the egg and Splenda until blended. Add the buttermilk mixture while whisking and whisk until blended. Add this mixture to the dry ingredients in the large bowl; stir just until moistened. Do not overmix!

Pour the batter into the hot waffle iron and bake approximately 5 minutes.

Serve the hot waffles with some butter and the maple-flavored syrup, if desired.

*Or omit and use a full cup of all-purpose flour.

Yield: 6 waffles
Per waffle: 160 cal, 5 g protein, 32 g carbs, 3 g (1 g sat )fat, 3 g sugar, 400 m sodium
Diabetic exchanges: 2 starches, 1/2 fat

Note: I personally recommend that diabetics eat a protein item with waffles or pancakes. Add a strip or two of bacon or a sausage pattie or link.

file photo

BUCKWHEAT BLUEBERRY PANCAKES

Studies have shown that buckwheat contains a phytochemical that seems to have a beneficial effect on blood glucose.  It has been shown to have a positive effect on blood sugar in diabetics.

1/2 cup buckwheat flour
1/2 cup white whole-wheat flour
1 tbsp Splenda granulated
1/2 tsp baking powder
1/4 tsp baking soda
1/4 tsp salt
1 egg or 1/4 cup refrigerated egg substitute
1 1/4 cups buttermilk
1 tbsp canola oil
1/4 tsp vanilla extract
3/4 cup fresh (or frozen, thawed) blueberries

In a medium bowl, stir together the buckwheat flour, whole-wheat flour, Splenda, baking powder, baking soda, and salt.  Make a well in center of mixture and set aside.

In a small bowl, slightly beat the egg and stir in the buttermilk, oil, and vanilla extract.  Add to the well of the flour mixture and stir just until combined.  Mixture will be slightly lumpy.  Stir in the blueberries.

Spray a griddle or heavy skillet with nonstick cooking spray and heat over medium heat until a few drops of water sprinkled on will dance across the surface.

Pour batter by 1/4 cupfuls onto the hot surface.  Spread to about a 4-inch circle.  Cook over medium heat until brown, turning to cook second side when the surface gets bubbly.

Yield: 12 pancakes

This is a file photo.

CHINESE EGG PANCAKES

2 cups thinly sliced Brussels sprouts

1/2 cup thinly sliced green onions
3/4 cup shredded or thinly sliced carrots
1/4 tsp salt
4 large eggs
2 large egg whites
1 tbsp grated fresh ginger or 1 tsp ground ginger
2 tbsp water
2 tbsp ground flaxseed

Spray a large pan with nonstick canola oil cooking spray.  Add the Brussels sprouts, onions, carrots, and salt.  Toss to mix then cover the skillet and cook over medium heat, tossing occasionally, for 8 to 10 minutes until the vegetables are softened and lightly browned.  NOTE: Reduce the heat if the vegetables start to brown too fast!

In a bowl, using a fork, beat the eggs, egg whites, ginger, and water.

Heat a 9-inch nonstick skillet over medium-high heat.  When skillet is hot, turn off the heat and spray with the nonstick canola oil spray.  Turn heat back on to medium.  Ladle a fourth (about 5 tablespoons) of the mixture into the pan.  Cook about half a minute until the edges begin to set.  Using a spatula, carefully lift the edges while tipping the pan to allow any uncooked mixture to run underneath.  Cook for another minute or until the eggs are almost set and just shimmering on top.

Sprinkle 1 1/2 teaspoons of the ground flaxseed and 1/2 cup of the vegetables on the top of the eggs.  Cook another half minute or until the eggs are completely set.  Slide the pancake onto a serving plate or roll up or fold over before moving to serving plate, if desired.  Repeat the procedure 3 more times making a total of 4 pancakes.

Per pancake: 140 calories, 11 g protein, 11 g carbs, 6 grams fat - 1 gram saturated.  This is a perfect diabetic meal with the carbs and proteins being equal. 
NOTE:  If you use omega-3 enriched eggs, you should get about 150 mg of omega-3s per pancake.

I have had this recipe probably a dozen years. I got it from a diabetic magazine, but I cannot remember which one. I think it was one of those little ones they give out free in pharmacies.

OATMEAL RAISIN PANCAKES

Oats are a very good source of soluble fiber which is very important to the diabetic's diet.

2 cups quick cook oats
2 cups buttermilk
2 eggs*
2 tbsp canola oil
1/2 cup white whole-wheat flour**
2 tbsp Splenda granular
1 tsp baking powder
1 tsp baking soda
1 tsp ground cinnamon
1/4 tsp salt
1/2 cup raisins, optional depending on your blood sugar levels

In a small bowl combine the oats with the buttermilk and let stand for 5 minutes. Beat eggs and stir into the oats along with the canola oil. Set the mixture aside.

In a large mixing bowl, combine the flours, Splenda, baking powder, baking soda, salt, and cinnamon. Stir in the oat mixture just until flour mixture is moistened. Gently stir in the raisins.

Heat griddle or skillet to hot and spray with nonstick cooking spray. Pour batter, 1/4 cup at a time, onto the hot griddle. When the top of the pancakes start to bubble, turn. When second side is a golden brown, remove from heat.

*Or you may use 1/2 cup egg substitute.
**Diabetics should never use refined white flour. Always use a whole-grain flour.
Serve topped with a thin pat of butter and sugar-free maple flavored syrup or serve with fresh berries. Personally, I find that applying a thin coat of sugar-free or all natural peanut butter to my pancakes instead of butter works best for me.

Yield: 1 dozen

 

 Note: File Photo

 Note: Personally, I do not recommend eating pancakes everyday. I have them once every week or two without a problem. You know your body and your blood sugar control. Eat accordingly.

CHIA-ALMOND PANCAKES

1 3/4 cups white whole wheat flour

1/2 cup all-purpose (Personal note: I only use white whole wheat never all-purpose.)
1 tbsp chia seeds, ground
1 tbsp Splenda Granulated
1 tbsp baking powder
1/2 tsp salt
2 1/4 cups unsweetened soy milk
2 eggs, lightly beaten
1/4 cup canola oil
1/2 tsp almond extract
1/4 cup slivered almonds, toasted

In a bowl, stir together the flour/s, chia seeds, Splenda, baking powder, and salt.

In a separate bowl combine the milk, eggs, oil, and extract; add to the flour mixture. Stir only until moistened, batter should remain slightly lumpy.

For each pancake, pour about 1/4 cup batter onto a hot, lightly greased griddle or heavy skillet. If batter is too thick, add a small amount more of the milk. Cook over medium heat 3 to 4 minutes per side or until the pancakes are light golden, turning when bubbly and edges are slightly dry.

Sprinkle the pancakes with almonds and drizzle with a sugar-free or low sugar syrup, if desired.

Yield: 8 servings of 2 pancakes
Note: I got this recipe from a Diabetic Living magazine and made some changes to better suit my diabetes.

DL Photo

APPLE CINNAMON PUFFED PANCAKE

2 tsp butter

1 tsp Splenda Brown Sugar Blend
1 small apple, peeled, cored, diced fine
2/3 cup 1% milk
2 large eggs + 1 large egg white
1/2 cup white whole wheat flour
1/4 cup Splenda Granulated
3/4 tsp cinnamon
1/2 tsp vanilla
1 tsp powdered sugar

Preheat oven to 425 degrees.

Melt butter in a 10-inch ovenproof skillet; add brown sugar blend and apple, cooking 3 to 4 minutes to soften the apple.

In a medium bowl, whisk together the milk, eggs, egg white, flour, Splenda Granulated, cinnamon, and vanilla just until smooth. Pour over the apples in the hot skillet and immediately place in the oven. Bake at 435 degrees 15 minutes. Reduce the oven temperature to 375 degrees and bake an additional 10-15 minutes. Pancake is done when it is puffed up and the edges are curled up and browned.

Remove from oven and lightly dust with the powdered sugar or your own homemade fake powdered sugar.
Serve with some fresh berries or fruit, if desired. Butter and syrup are not necessary with this pancake. I would eat a protein item with this.

Yield: 3 servings
Per serving: 210 calories, 26 g carbs 2g fiber, 9 g protein
Diabetic Exchanges: 1 1/3 carbs, 1 fat

This pancake is not this recipe. It is used for reference only

HIGH-PROTEIN CINNAMON PANCAKES

This is basically a recipe from a Splenda cookbook. I changed it from all-purpose flour to white whole wheat flour. I never use refined white (all-purpose) flour. The amount is the same so make yours to suit yourself.

1/2 cup + 2 tbsp white whole-wheat flour
1/2 cup protein powder
1/4 cup Splenda Granular
1 tsp baking powder
1 tsp ground cinnamon
1 1/2 cups buttermilk
1 tbsp butter, melted
2 eggs, lightly beaten

Combine all dry ingredients in a mixing bowl.

In a small mixing bowl whisk together the buttermilk, butter, and eggs; stir into the dry ingredients using a wooden spoon or rubber spatula only until all flour is moistened. Do Not Over Mix.

Place griddle or skillet over medium heat; spray lightly with nonstick cooking spray. Pour 1/4 cup batter and spread into 4-inch circle for each pancake. Cook 3 to 4 minutes on first side until bottom is browned. Flip and cook on second side 2 to 3 minutes. Serve hot with your favorite sugar-free syrup.

Yield: 8 pancakes
Per serving (2 pancakes): 170 calories, 18 g carbs ( g fiber), 15 g protein, 5 g (1.5 g sat) fat, 400 mg sodium
Diabetic exchanges: 2 lean meat, 1 carb
WW points: 4
Note the above info is for pancakes only. Syrup will change those numbers.

When buying protein powder for cooking it is best to buy it in bags or bins (Bob's Red Mill is a good example). Protein powder in cans is great for drinks but not so good for cooking.

Note: File Photo

LEMON-RICOTTA HOTCAKES

The carb to protein ratio (see nutritional info below) in these hotcakes makes them diabetic-friendly. However, do not spoil that with the topping or syrup you use. Be sure to use only diabetic-friendly toppings such as fresh fruit, sugar-free syrup or a sugar-free or low sugar jam. This recipe calls for sugar. I use Splenda but left sugar in this post as the nutritional information is figured with sugar.

1 cup all-purpose flour*
3/4 teaspoon baking powder
3/4 teaspoon baking soda
1/4 teaspoon ground nutmeg
1/4 teaspoon salt
2 eggs, separated
1 cup buttermilk
2/3 cup whole-milk ricotta cheese
2 tablespoons sugar
1 tablespoon grated lemon peel

1. Heat oven to 200°F. Whisk flour, baking powder, baking soda, nutmeg and salt in large bowl. Whisk egg yolks, buttermilk, ricotta cheese, sugar and lemon peel in medium bowl until blended.

2. Beat egg whites in medium bowl at medium-high speed until soft peaks form. Stir ricotta mixture into flour mixture just until combined. Fold in egg whites.

3. Heat griddle or large nonstick skillet over medium heat until hot; oil griddle. Ladle batter by scant 1/4 cupful onto griddle, spreading to 4-inch rounds. Cook 2 minutes or until bubbles break surface of pancakes. Turn; cook 1 minute or until golden brown. Place in oven to keep warm while cooking remaining pancakes.

About 15 (4-inch) pancakes

PER PANCAKE: 75 calories, 2.5 g total fat (1 g saturated fat), 3.5 g protein, 9.5 g carbohydrate, 35 mg cholesterol, 160 mg sodium, .5 g fiber (if you have 2 pancakes, double the numbers, etc)
 *Even better for diabetics, use a whole-grain flour such as white whole-wheat. I never use all-purpose flour.

Note: File Photo (I recommend no more than 2 for diabetics.)

SIMPLE BANANA PANCAKES - NO FLOUR

You can replace flour and sugar with protein and potassium when you make these simple pancakes using only egg and banana.

1 large egg
1 large banana

In a small bowl, peel and slice the banana.

Mash banana and beat in the egg to combine well.

Spray a medium skillet with nonstick cooking spray and heat over medium heat. Pour batter onto skillet, one-fourth cup at a time.  Cook until browned, turn and cook until browned on both sides.

May eat as is, use instead of bread for a breakfast sandwich, or enjoy with some sugar-free syrup.

Yield: 3 pancakes

File photo. These pancakes with not fluff up as in this picture. 

OATMEAL AND BANANA PANCAKES

1 1/3 cups low-fat milk
1/2 cup quick cook oats
1 cup white whole wheat flour
 2 tsp baking powder
1 egg, beaten
2 tsp canola oil
1 large banana, peeled and sliced into 1/4-inch slices
1/2 cup sugar-free strawberry preserves

In a large mixing bowl combine the milk and oats; allow to set for 10 minutes.

Sift the flour and baking powder together. Add the flour mixture, egg, and canola oil to the oats; stir together until moistened but do not beat. Stir in the banana.

Spray griddle with nonstick cooking spray and heat up over medium heat. Drop the batter by 1/4 cupfuls onto the hot griddle. Cook about 3 minutes until bubbles form on on the tops and bottoms are browned. Turn and cook another minute or two until second side is browned.

Microwave the preserves on high until syrupy, about a minute or so. Serve this syrup with the pancakes.

Yield: 6 servings of 3 pancakes and 2 tablespoons of the syrup.
176 calories, 3 g (1 sat) fat, 35 g carbs, 6 g protein, 36 mg cholesterol, 2 g fiber, 198 mg sodium

To improve carb to protein ratio, I always recommend a couple slices of bacon or sausage (turkey or protein products are okay) with a serving of pancakes.

   Note: This is a file photo.