A Healthier Pick for the AM: Whole Wheat Pancakes

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Whole wheat pancakes for breakfast not only taste good in the morning, but they are good. Whole wheat, unlike processed wheat, is naturally high in whole grains fiber. The caryopsis, or the dry fruit, of the whole wheat grain is left untouched. This means that the germ and the bran haven’t been stripped off, as the germ and bran have been in processed wheat. The endosperm, which is left even for white flour, is the part of the grain that encapsulates the plant embryo, or the germ, and provides it with starch. Under the right conditions, the germ will grow into another plant. The bran is the hard outer shell of the grain that surrounds the endosperm. It’s the most nutritious part of the grain, and is high in fiber, oil, vitamins, minerals and protein, but is often removed, only to be added later. People complain that bran is tough and chewy, and prefer the softness of white bread. Another reason bran is removed is because it goes rancid quickly because of the amount of fats and oils it contains, and can’t be stored for a long time.

The nutrients that whole wheat contains are abundant. According to the USDA, 100 grams of whole grain wheat flour has 340 kilocalories of energy, 13.21 grams of protein, 2.5 grams of total lipids, 71.97 grams of carbohydrate, 10.7 grams of total dietary fiber, and .41 grams of total sugars. It’s also high in selenium, phosphorus, potassium, magnesium, betaine, and niacin. Whole wheat grain also has a full complement of gluten, or wheat protein, so people who are allergic to gluten should take note.

Because whole wheat pancakes are supposed to be healthy, it’s probably not the best idea to eat them with a lot of butter or syrup, especially artificial syrup made mostly out of corn syrup and food dye. To add sweetness to a whole wheat pancake, the cook can add plain yogurt, thinly sliced bananas, and fresh or frozen blueberries. The batter, which would also have wheat germ, baking powder, baking soda and a bit of nutmeg in the mix, should be cooked in canola or sunflower oil, perhaps, till it’s a light brown on both sides. Another whole wheat pancake recipe adds a mashed banana, soy milk, vanilla extract, plain yogurt, raisins, and unsweetened coconut to the batter. Instead of butter, most people find that a drizzle of good, extra virgin olive oil is surprisingly tasty.

Bob’s Red Mill Organic High Fiber Pancake & Waffle, Whole Grain Mix, 26-Ounce Bags (Pack of 4)

Organic High Fiber Pancake Mix starts your day with the sweet aroma of fluffy, piping hot whole grain pancakes or waffles. Each delicious serving contains 5 grams of wholesome fiber and the finest all-natural ingredients-organic stone ground whole grain wheat flour, organic Scottish oatmeal,…

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Aunt Jemima Pancake Mix Whole Wheat, 35-Ounce Boxes (Pack of 6)

Aunt Jemima Pancake Mix Whole Wheat gives you a fresh tasting way to serve up all the nourishment of whole wheat. And since it is a good source of iron and fiber, you can feel good about serving these hearty pancakes to your family.

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Hodgson Mills Whole Wheat Buttermilk Pancake Mix — 32 oz Each / Pack of 6 ( Value Bulk Multi-pack)

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