Breakfast "Janet"

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

Preparation : 2 min Cooking : 3 min
390 calories/serving
  • Very easy
  • Vegan
  • Gluten Free
  • Lactose Free
  • Nuts & Peanuts 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
1/2 cup blueberries 60 g
1/2 bananas, small 80 g
1 cup soy 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 (500g)

Amount

% Daily Value

Calories

390

Fat

6 g

9 %

Saturated 0.7 g
+ Trans 0 g

3 %

Cholesterol

0 mg

Sodium

390 mg

16 %

Carbohydrate

71 g

24 %

Fibre

7 g

29 %

Sugars

22 g

Protein

20 g

Vitamin A

11 %

Vitamin C

16 %

Calcium

43 %

Iron

35 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 1 ¼ servings
Grain Products : 2 ½ servings
Milk and Alternatives : 1 serving
Meat and Alternatives : 0 serving

Claims

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

DIABETES Exchange

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

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