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Breakfast "Julia"

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0% would make this recipe again

Preparation : 2 min Cooking : 3 min
450 calories/serving
  • Very easy
  • Gluten Free
  • Lactose Free
  • Halal
  • Kosher
  • Vegetarian
  • Heart-healthy
  • Bone-healthy

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 rice beverage, unsweetened, fortified 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 rice milk.

Nutrition Facts Table

per 1 Serving (520g)

Amount

% Daily Value

Calories

450

Fat

7 g

11 %

Saturated 0.6 g
+ Trans 0 g

3 %

Cholesterol

0 mg

Sodium

340 mg

14 %

Carbohydrate

91 g

30 %

Fibre

7 g

27 %

Sugars

23 g

Protein

11 g

Vitamin A

11 %

Vitamin C

19 %

Calcium

45 %

Iron

19 %

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 : 0 serving
Meat and Alternatives : ¼ serving

Claims

This recipe is :
Free  :
Cholesterol, Trans Fat
Low  :
Saturated Fat
Source of  :
Pantothenic Acid, Vitamin A, Vitamin C, Vitamin K
Good source of  :
Copper, Iron, Vitamin B1, Vitamin B2, Vitamin B6, Vitamin E, Zinc
Excellent source of  :
Calcium, Fibre, Folacin, Magnesium, Manganese, Niacin, Phosphorus, Potassium, Vitamin B12, Vitamin D
Diet-related health claims  :
Bone-healthy, Heart-healthy

DIABETES Exchange

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

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