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6 Ways to Take the Guilt
out of Eating Pancakes
by Alice Osborne
 If you've been denying yourself pancakes for health and waist reasons, get out the griddle - they're back AND theyre legal!
Play Fast and Loose with the Batter
 "Pancake batters are like cookie mixtures: They aren't an exact science. You can throw all kinds of stuff into them and they'll still come out just fine!" says nutritionist Elizabeth Somer, RD, author of The Food and Mood Cookbook. Here's how to rehab your favorite flapjack recipe:
Cut Down the Calories
 Use half the oil, margarine, shortening, or butter called for in the recipe.
Use nonfat milk or nonfat condensed milk - or low-fat buttermilk or soymilk - instead of whole milk.
Use cooking spray to prepare the griddle.
Keep servings to two 4" pancakes.
Pump Up the Fiber
 Replace some of the white or unbleached flour with whole-wheat pastry flour. (It's lighter than regular whole-wheat flour.) Start with 3/4 cup white and 1/4 cup whole-wheat flour for every cup of flour called for. Increase the whole-wheat flour every time you cook until you find the proportion you like best.
Toss in a handful of oatmeal to up the protein and fiber. (You may need to add a little extra milk, too.)
To make gluten-free pancakes, use buckwheat flour.
Skim Off the Cholesterol
 Replace the eggs with egg substitute, or use two whites per yolk.
For fluffier pancakes, whip the whites separately, and then fold them into the batter.
Skinny Down the Sugar
 Replace half the sugar with Stevia.
Try adding sweet-tasting flavorings: vanilla, nutmeg, and/or cinnamon, and leave out some of the sugar.
Rev Up the Antioxidants
 Mix a spoonful of canned pumpkin, grated apple, or whole blueberries into the batter.
Add some toasted wheat germ or ground flaxseeds, too.
Swap Out the Syrup
 Heap on fresh or thawed berries -- any kind.
Top with a tablespoon of all-fruit apricot jam and a sliced banana.
Spoon on fat-free sour cream, yogurt, or ricotta cheese mixed with mango chunks or mandarin oranges.
 If you still crave syrup, drizzle any of the above with a little agave nectar (Agave Syrup is sold here at DVO or in health-food stores). It tastes as sweet as syrup, but it's far easier on your blood sugar levels.
Now give this healthy and scrumptious recipe a try and happy eating!
Applesauce Oatmeal Pancakes
1/4 cup all-purpose flour
1/4 cup whole wheat flour
1/2 cup oats (quick or old-fashioned)
1 tsp baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt
1/2 cup milk
1/3 cup sugar (maybe a little more or less depending on the sweetness of your applesauce)
1/2 cup applesauce
2 egg whites
1 Tablespoon vegetable or canola oil
In a large bowl, mix together the flours, oats, baking powder, baking soda and salt.
Add all remaining ingredients and mix well. Let the batter set at least 5 minutes to soften the oats.
Heat a frying pan or griddle to medium-high heat. Coat generously with cooking spray.
Dollop the batter onto the hot surface in 1/4 cup amounts per pancake.
When the edges of the pancakes appear dry and bubbles are forming on the surface, flip the pancakes and cook the other side until golden brown. (Serves 4.)
 Download this recipe.
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