Oat Pancakes with Blueberry Compote

12 35 517
Ingredients Minutes Calories
Prep Cook Servings
15 min 20 min 1
Oat Pancakes with Blueberry Compote
Health Highlights

Ingredients


1/2 cup Rolled oats, dry (pancakes; ground into flour)
2 tbsp Coconut flour (pancakes)
1/4 tsp Baking soda (pancakes)
1/4 tsp Baking powder (pancakes)
1 tsp Cinnamon (pancakes)
1 tsp Nutmeg, ground (pancakes - optional)
4 large egg Egg white (pancakes)
1/2 cup Milk, fat-free (skimmed) (pancakes; or milk or choice)
1 tsp Vanilla extract, pure (pancakes)
1 cup Frozen blueberries (compote - fresh or frozen)
1 tbsp Maple syrup, pure (compote)
1/4 tsp Cinnamon (compote - a pinch)

Instructions


  1. In a small grinder or food processer, grind the dry oatmeal into a fine flour.
  2. In a medium mixing bowl, combine the oat flour, coconut flour, baking soda, baking powder, cinnamon, and nutmeg.
  3. In a large mixing bowl, whisk together the egg whites, milk, and vanilla.
  4. Pour the dry ingredients into the bowl with the wet ingredients and stir until well combined. Additional milk may be needed, depending on the desired pancake thickness. 
  5. Grease a large skillet with oil of choice and place over medium heat.
  6. Pour about 1/3 cup of the pancake batter onto the skillet and cook until the right side up forms small bubbles. Flip and finish cooking until both sides are golden brown and fluffy.
  7. Plate and serve with your favorite toppings; organic maple syrup, a drizzle of local honey, fresh berries, dash of cinnamon, almond butter, etc.
  8. Blueberry Compote:
    • Heat blueberries in a small saucepan.
    • Simmer for about 5 minutes, or until the blueberries and their juices start to thicken.

  9. Serve Blueberry compote warm and drizzled over pancakes.


Nutrition Facts

Per Portion

Calories 517
Calories from fat 47
Calories from saturated fat 20.3
Total Fat 5.3 g
Saturated Fat 2.3 g
Trans Fat 0 g
Polyunsaturated Fat 1.2 g
Monounsaturated Fat 1.3 g
Cholesterol 2.5 mg
Sodium 632 mg
Potassium 857 mg
Total Carbohydrate 96 g
Dietary Fiber 15.4 g
Sugars 53 g
Protein 26.4 g

Dietary servings

Per Portion


Fruit 1.9
Grain 1.4
Meat Alternative 2.0
Milk 0.5

Energy sources


Pygal2%384.656971269495490.8961868822184368%436.58090097640684213.079768559114779%305.75000056152214164.9908684042324620%335.5709719162859105.5094632438356468%9%20%AlcoholCarbohydratesFatProtein

Meal Type(s)

Breakfast




?
Help