Breakfast "Janet"

1 Reviews
100% would make this recipe again

Gluten-free pancakes, almond beverage, banana, blueberries, maple syrup

Preparation : 2 min Cooking : 3 min
310 calories/serving
  • Very easy
  • Vegan
  • 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
1/3 cup blueberries 40 g
1/2 bananas, small 80 g
1 cup almond 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 the syrop and berries. Serve with the banana and a glass of milk.

Nutrition Facts Table

per 1 serving (480g)

Amount

% Daily Value

Calories

310

Fat

4 g

7 %

Saturated 0.1 g
+ Trans 0 g

0 %

Cholesterol

0 mg

Sodium

370 mg

16 %

Carbohydrate

63 g

21 %

Fibre

14 g

54 %

Sugars

18 g

Net Carbs

49 g

Protein

9 g

Vitamin A

11 %

Vitamin C

13 %

Calcium

45 %

Iron

20 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 1 serving
Grain Products : 2 ½ servings
Milk and Alternatives : 1 serving
Meat and Alternatives : 0 serving

Claims

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

DIABETES Exchange

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

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Members' Reviews

1 Reviews (1 with rating only ) 100% would make this recipe again