Family Recipes
Breakfast
 Whole
Wheat Pancakes |
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Seven simple ingredients are all it
takes to make these nutritious, whole grain pancakes. They are
delicious with fresh fruit, unsweetened spreadable fruit, or maple
syrup.
Makes 24 2-inch pancakes
Ingredients:
1 banana
1 1/4 cups fortified
soymilk or rice milk
1 tablespoon maple syrup
1 cup whole
wheat pastry flour or whole wheat flour
2 teaspoons sodium-free
baking powder
1/4 teaspoon salt
1 vegetable oil spray
Directions:
Mash banana in a large bowl,
then stir in nondairy milk and maple syrup.
In a separate
bowl mix flour, baking powder, and salt. Add to banana mixture and
stir until smooth.
Pour small amounts of batter onto a
preheated nonstick, lightly vegetable oil-sprayed griddle or skillet
and cook until tops bubble. Flip with a spatula and cook second side
until golden brown, about 1 minute. Serve immediately.
Nutrition Information
Per pancake:
Calories: 31
Fat: 0.3 g
Saturated Fat: 0.1 g
Calories from Fat: 9.4%
Cholesterol: 0 mg
Protein: 1.2 g
Carbohydrates: 6.4 g
Sugar: 1.5 g
Fiber: 0.9 g
Sodium: 33 mg
Calcium:
36 mg
Iron: 0.4 mg
Vitamin C: 0.5 mg
Beta-Carotene: 2
mcg
Vitamin E: 0.2 mg
From Healthy Eating for Life for
Children by Amy Lanou, Ph.D.; recipe by Jennifer Raymond, M.S., R.D.
Thank You!!
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Dr.
Bill's Tuna Salad |
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This tuna salad truly meets our definition
of a nutrient-dense food. It packs a lot of nutrition in a small
volume with a taste every family member will enjoy.
8 ounces
of tuna fillet, fresh or fresh frozen
2 chopped, hard-boiled eggs
1/4 cup diced dill pickle
1/3-1/2 cup canola oil-based
mayonnaise
1 tablespoon Dijon mustard
1/4 cup sunflower
seeds
1 tablespoon lemon juice
1 teaspoon minced garlic or
onion
1/2 teaspoon ground pepper
1/2 teaspoon dried dill
weed
1 tablespoon olive oil
1-2 tablespoons fresh, red chili
peppers (use bell peppers if serving to small children)
1/4 cup
chopped tomato
whole wheat pita pocket bread or tortilla
1/2
cup sprouts, broccoli or alfalfa
Grill, bake, or poach tuna
fillet. Chop into small pieces, or flake with a fork, and mix in a
bowl with other ingredients. Vary amounts of chili pepper and onion
or garlic according to the spiciness you desire. Chill the salad and
serve burrito-style on warmed whole wheat tortillas, or in a pita
pocket. Garnish with sprouts. For added nutrition and taste, spread
a layer of hummus on the bread. Serves 2-3.
One of the many
tasty and healthy recipes included in The Family Nutrition Book
written by Dr. Sear's
EnJoy your recipe!!
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Empowering Parents to Change the Lives
of Their Family
EnJoyLifeWell™
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