Pam Anderson’s Multigrain Medallions
MAKES: 16 pancakes
SERVES: 8
INGREDIENTS:
1 cup white flour
1/3 cup each: cornmeal, whole-wheat flour, and old-fashioned rolled oats
4 teaspoons sugar
1 teaspoon salt
1 teaspoon baking powder
½ teaspoon baking soda
1 ½ cups low-fat buttermilk
½ cup low-fat milk (or water)
2 large eggs
2 tablespoons vegetable oil, plus extra for brushing the griddle
1 teaspoon vanilla
DIRECTIONS: Heat a large non-stick skillet or griddle over low heat. Mix flour, whole grains, sugar, salt, baking powder and baking soda in a bowl. Note: white flour is included to provide fluffiness. If you don’t have all three whole grains, pick one and use the following ratios: 1:2 whole wheat to white; 1:1 oats/cornmeal to white. Microwave buttermilk and milk for 30 seconds in a 2-cup measuring cup. Whisk in eggs, oil and vanilla. Pour wet ingredients into dry; whisk until just mixed. Return batter to measuring cup. Increase heat to medium and brush skillet with oil. When oil starts to spider, pour batter 1/4 cup at a time. When pancake bottoms are golden brown and tops start to bubble, after about 2 to 3 minutes, flip pancakes; cook until golden brown on other side. Repeat, brushing skillet or griddle with oil. Serve hot.
KILOJOULES PER SERVING (two pancakes): 1240
CARBS: 26g
FIBRE: 2g
PROTEIN: 8g
FAT: 6g
10 Super Spins On Pam’s Recipe
1 MUSCLE MOTIVATOR
Bake in dates, raisins and cinnamon. The potassium in dates and raisins gives you protection against muscle cramps. Anti-inflammatory cinnamon reduces soreness.
2 STOMACH SOOTHER
Mix fresh apricot and fresh ginger into batter; top pancakes with honey. Fibre from apricots, slow-digesting honey, and ginger can help calm an upset stomach.
3 CRANBERRY OAT
Mix ground oats with white flour (1:1 ratio); add oatmeal, dried cranberries and orange zest to batter; top pancakes with cooked cranberries and cinnamon. Oats provide good-for-you fibre, while vitamin C in cranberries can help convert fatty acids into energy.
4 ESPRESSO DELIVERY
Sub espresso for half the milk; mix cocoa powder and hazelnuts into batter; top with raspberries. Caffeine reduces the brain’s perception of exertion, improving performance. The B vitamins in hazelnuts help your body process energy more efficiently.
5 PB BOOSTER
Use only whole-wheat and white flour (1:2 ratio), mix bananas into batter; top pancakes with peanut butter and apple slices. Whole wheat and peanut butter combine to make a complete protein with all the essential amino acids needed for muscle repair.
6 QUIRKY QUINOA
Mix quinoa and white flour (1:1 ratio); add lemon zest, cinnamon, nutmeg and blueberries to batter; dust with powdered sugar. Quinoa is a quality protein because it contains all essential amino acids, ideal for vegetarians.
7 GREEN MONSTER
Mix chopped baby spinach leaves into batter; top with strawberry puree and a sprinkle of powdered sugar. Strawberries are packed with vitamin C, and spinach provides a heavy dose of vitamin K for bone health.
8 GUAC IT OUT
Mix corn kernels into batter; top pancakes with homemade guacamole. Avocados contain good fats to lower bad cholesterol. Corn’s high fibre and B-complex vitamins have been shown to help regulate blood sugar.
9 AZTEC WARRIOR
Mix chilli pepper, unsweetened cocoa powder and chopped dark chocolate (70 per cent cacao) into batter. Chilli peppers contain capsaicin, which can relieve a stuffy nose. The flavonoids in dark chocolate can help lower high blood pressure.
10 FIG & PEAR FIBRECAKE
Mix figs, pears and walnuts into batter; top with vanilla Greek yoghurt. Figs, pears and walnuts pack in the fibre, while protein-rich Greek yoghurt satisfies your appetite.
