Healthy Recipes: Breads & Pancakes

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Date & Walnut Bread

Makes 24 slices

If you remember date-nut bread from your youth, this recipe will take you right back. To complete the nostalgia, serve the bread spread lightly with reduced-fat or fat-free cream cheese.

2 cups pitted dates (10 ounces), chopped
1 cup boiling water
1 1/2 cups old-fashioned rolled oats
1 cup walnuts
1 1/2 cups flour
1 teaspoon salt
1 teaspoon baking powder
1/2 teaspoon baking soda
1/2 cup packed light brown sugar
1/2 cup molasses
2 tablespoons extra-light olive oil
1 large egg
1 large egg white

  1. Preheat the oven to 350°F. Spray two 8 1/2 x 4 1/2-inch loaf pans with nonstick cooking spray.
  2. In a medium heatproof bowl, combine the dates and boiling water. Let stand while you prepare the remaining ingredients.
  3. Place the oats in a baking pan and bake for 10 minutes, or until crisp and golden brown. Bake the walnuts in a separate pan for 7 minutes, or until lightly crisped. When cool enough to handle, coarsely chop the walnuts. Transfer the oats to a food processor and process until finely ground.
  4. In a large bowl, stir together the flour, salt, baking powder, baking soda, and ground oats.
  5. Add the brown sugar, molasses, oil, whole egg, and egg white to the bowl with the dates (and soaking water), and stir to combine.
  6. Make a well in the center of the flour mixture. Add the date mixture and walnuts, and stir just until moistened. Spoon the batter into the pans. Bake for 55 minutes, or until a toothpick inserted in the center of a loaf comes out clean. Cool them for 5 minutes in the pans on a rack, then turn out onto the rack to cool completely.

From The Wellness Kitchen, by the editors of the University of California, Berkeley Wellness Letter and the staff of the Wellness Kitchen

per slice: 164 calories, 4.5g total fat (0.6g saturated), 9mg cholesterol, 2g dietary fiber, 30g carbohydrate, 3g protein, 152mg sodium.A good source of: omega-3 fatty acids.

Banana-Apricot Bread

Makes 20 slices

For an easy variation on this bread, use dark or golden raisins instead of the diced dried apricots.

2/3 cup diced dried apricots
1/2 cup boiling water
2 cups all-purpose flour
1/2 cup whole-wheat flour
1 3/4 teaspoons baking powder
1/2 teaspoon ground cardamom
1/2 teaspoon salt
1 cup mashed bananas (about 3)
1/2 cup honey
1/2 cup low-fat (1%) or fat-free milk
2 tablespoons walnut oil
2/3 cup chopped almonds, toasted

  1. Preheat the oven to 350°F. Spray a 9 x 5-inch loaf pan with nonstick cooking spray. Dust with flour, shaking off the excess.
  2. In a small heatproof bowl, combine the apricots and boiling water, and let stand for 10 minutes.
  3. Meanwhile, in a medium bowl, stir together the all-purpose flour, whole-wheat flour, baking powder, cardamom, and salt.
  4. In a large bowl, stir together the bananas, honey, milk, and oil. Drain the apricots, discarding the soaking liquid. Stir the apricots into the banana mixture along with the toasted almonds. Stir in the flour mixture until just combined.
  5. Spoon the batter into the loaf pan and bake for 1 hour, or until a toothpick inserted in the center comes out clean. Transfer to a wire rack and cool in the pan for 10 minutes. Turn out onto a rack to cool completely.

From The Wellness Kitchen, by the editors of the University of California, Berkeley Wellness Letter and the staff of the Wellness Kitchen

per slice: 144 calories, 4g total fat (0.4g saturated), 0mg cholesterol, 2g dietary fiber, 25g carbohydrate, 3g protein, 83mg sodium.A good source of: omega-3 fatty acids, riboflavin, selenium, thiamin.

Pancakes

Pancakes Image - Masterfile

There’s a wealth of store-bought pancake mixes available, so the only reason to make your own is if you can truly make a nutritional difference. Here’s a collection of unusual mixes.

Each of the pancake mixes will make a total of 4 to 5 cups, with each cup making about 8 pancakes. Here are the basic instructions for making one batch of 8 pancakes:

For Buckwheat Mix and Masa Harina Mix

Scoop out 1 cup of pancake mix and place it in a large bowl. Make a well in the center of the mix and stir in 1 egg yolk, 1 cup cold water, and 2 teaspoons mild olive oil. Beat 2 egg whites until stiff peaks form, and fold the beaten egg whites into the batter.

For each pancake, use a generous 1/3 cup of batter.

For the Toasted Wheat Mix

The instructions are the same as above, but start with 1 1/4 cups of mix and use a generous 1/4 cup of batter for each pancake.

Buckwheat & Currant Pancake Mix

Makes 32 pancakes

The dry mix recipe makes a total of 4 cups, enough for four batches of 8 pancakes. 2 cups whole-wheat flour
1 cup buckwheat flour
1/2 cup nonfat dry milk powder
1/4 cup yellow cornmeal
2 tablespoons light brown sugar
5 teaspoons baking powder
1 teaspoon salt
1/4 cup dried currants

In a large bowl, stir together the whole-wheat flour, buckwheat flour, nonfat dry milk, cornmeal, brown sugar, baking powder, and salt. Stir until well combined. Add the currants and mix again. Store the mix in the refrigerator or freezer.

per pancake: 74 calories, 2g total fat (0.4g saturated), 27mg cholesterol, 2g dietary fiber, 11g carbohydrate, 3g protein, 131mg sodium.A good source of: selenium.

Masa Harina Pancake Mix

Makes 32 pancakes

Masa harina, a ground-hominy flour used for making tortillas, is available at many supermarkets. Buttermilk powder, too, is available at many supermarkets, but if you can’t find it, use nonfat dry milk powder, omit the baking soda, and increase the baking powder to 5 teaspoons. Be warned that the cocoa, which gives the pancakes a rich flavor, also gives them a sort of gray color: But just close your eyes, because they are delicious. The dry mix recipe makes a total of 4 cups, enough for four batches of 8 pancakes.

3 cups masa harina
1/2 cup buttermilk powder
1/4 cup unsweetened cocoa powder
6 tablespoons packed light brown sugar
4 teaspoons baking powder
1 1/2 teaspoons baking soda
1 teaspoon cinnamon
1/2 teaspoon salt

In a large bowl, stir together the masa harina, buttermilk powder, cocoa powder, brown sugar, baking powder, baking soda, cinnamon, and salt. Store the mix in the refrigerator or freezer.

per pancake: 76 calories, 2.4g total fat (0.5g saturated), 27mg cholesterol, 1g dietary fiber, 12g carbohydrate, 3g protein, 143mg sodium.

Toasted Wheat & Flaxseed Pancake Mix

Makes 32 pancakes

The dry mix recipe makes a total of 5 cups, enough for four batches of 8 pancakes.

1/2 cup flaxseeds
1 1/2 cups whole-wheat flour
1 1/2 cups brown rice flour
1/2 cup toasted wheat germ
1/2 cup nonfat dry milk powder
2 tablespoons maple sugar or light brown sugar
5 teaspoons baking powder
1 teaspoon baking soda
1 teaspoon salt

  1. In a mini-food processor, coffee mill, or spice grinder, finely grind the flaxseeds.
  2. In a large bowl, whisk together the whole-wheat flour, brown rice flour, wheat germ, dry milk powder, maple sugar, baking powder, baking soda, salt, and ground flaxseeds.

Store the mix in the refrigerator or freezer.

From The Wellness Kitchen, by the editors of the University of California, Berkeley Wellness Letter and the staff of the Wellness Kitchen

per pancake: 81 calories, 2g total fat (0.4g saturated), 27mg cholesterol, 2g dietary fiber. A good source of: omega-3 fatty acids, selenium.

Publication Review By: the Editorial Staff at HealthCommunities.com

Published: 18 Aug 2010

Last Modified: 12 Jan 2015