Liz Coover, RD, LDN is a clinical dietitian for the Healthy Weight Program at The Children's Hospital of Philadelphia.
Pancakes have long been a standard breakfast favorite for many families. And now that you can buy them frozen, they are a fast and convenient option for school days, too.
Unfortunately, frozen pancakes are packed with processed flour, high fructose corn syrup, and added oils – leaving them with little nutrition to help your kids get through their long school day.
Instead, consider this recipe. It takes under 10 minutes to make from start to finish with more than double the nutrient power of their frozen counterpart. Just two of these pancakes provide hearty doses of fiber and protein, to help keep your kids fuller longer and steady their blood sugar so they can last until lunch without getting those hunger pains or crashing in the morning!
- 1/2 cup quick oats
- 1/2 cup egg whites
- 1/2 teaspoon baking powder
- 1 teaspoon vanilla extract
- Cinnamon to taste
1. In a small bowl, mix together the oats, egg whites, baking powder, vanilla extract and cinnamon.
2. Preheat a large skillet or griddle over medium low heat and spray with non-stick cooking spray. Pour the oat mixture into the skillet or griddle and flatten it into 2 round, pancake shapes.
3. Flip over when the edges of the pancakes are cooked most of the way through (this should take about 1-2 minutes). After flipping, cook for another minute until pancakes are golden.
4. Remove from heat and enjoy! Try adding variety of toppings: fat free plain or flavored yogurt, sliced pears or berries, 100% fruit spread or jam, applesauce, or 1-2 teaspoons of warmed peanut butter.
Serving size: 2 pancakes
Adapted from the blog Kath Eats Real Food.
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