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Breakfast "Julia"

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0% would make this recipe again

Preparation : 2 min Cooking : 3 min
440 calories/serving
  • Very easy
  • Gluten Free
  • Lactose Free
  • Halal
  • Kosher
  • Vegetarian

Ingredients

vegetable oil spray
1/3 cup pancakes mix, gluten-free (buckwheat) 50 g
1/3 cup water 85 mL
1 tsp maple syrup 5 mL
3 tbsp blueberries 20 g
1 tbsp almonds, chopped 8 g
1 bananas, small 150 g
1 cup milk, lactose-free 250 mL

Method

  1. Preheat the oven to the lowest setting. The recipe yields 2 pancakes per serving. When a pancake is ready, set it aside on a plate in the warm oven.
  2. Put the pancake mix in a bowl. Add the water, then whisk gently until smooth.
  3. Spray a non-stick skillet with a vegetable spray. Put the skillet on medium-high. Pour about ⅓ cup of the batter onto the HOT skillet. Cook about 2 min, then flip gently (top is till moist) and cook 1-2 min until the pancake is browned.
  4. Continue the process with the remaining mixture. Spray the skillet occasionally if needed.
  5. Top the pancakes with syrup and berries. Serve with the banana, almonds or nuts and a glass of milk.

Nutrition Facts Table

per 1 Serving (520g)

Amount

% Daily Value

Calories

440

Fat

8 g

12 %

Saturated 2 g
+ Trans 0 g

10 %

Cholesterol

10 mg

Sodium

380 mg

16 %

Carbohydrate

76 g

25 %

Fibre

7 g

27 %

Sugars

33 g

Protein

21 g

Vitamin A

12 %

Vitamin C

17 %

Calcium

48 %

Iron

18 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 1 servings
Grain Products : 2 ½ servings
Milk and Alternatives : 1 servings
Meat and Alternatives : ¼ serving

Claims

This recipe is :
Free  :
Trans Fat
Low  :
Calories, Cholesterol, Fat, Saturated Fat, Sodium
Source of  :
Copper, Vitamin A, Vitamin C, Vitamin K
Good source of  :
Iron, Niacin, Pantothenic Acid, Selenium, Vitamin B1, Vitamin E
Excellent source of  :
Calcium, Fibre, Folacin, Magnesium, Manganese, Phosphorus, Potassium, Vitamin B12, Vitamin B2, Vitamin B6, Vitamin D, Zinc

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Fruits 1 ½
Milk and Alternatives 1
Fats 1
Other Foods ½

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