Get a Good Dose of Calcium from Pancakes
I am always looking for new and creative ways to add calcium to my diet. Heres a good weekend breakfast where 3 pancakes gives you 243 mg. calcium. If you top each pancake with 1 Tbsp. ricotta cheese you can push the calcium up to 370 mg. Enjoy!
Lemon Ricotta Pancakes with Blueberry Sauce
Serves 2 - Makes 6 pancakes
¼ cup unbleached white flour
¼ cup whole wheat pastry flour
¼ tsp. baking soda
1/8 tsp. sea salt
½ cup part skim ricotta cheese
1 egg, separated plus 1 additional egg white
¼ cup almond milk - may substitute 1/4 cup lowfat or skim milk
1 Tbsp. Lemon Juice
1 Tbsp. canola oil
1 Tbsp. honey
2 Lemon wedges
1 cup Blueberries, frozen or fresh
1 tsp. fresh lemon juice
1 Tbsp. cornstarch
1 cup water
1 Tbsp. maple syrup
In medium small bowl mix flours, baking soda, salt, ricotta cheese, egg yolk, almond milk, lemon juice, vanilla, canola oil and honey. Mix until just combined.
With an electric mixer whip 2 egg whites on medium speed until foamy, about 30 seconds. Increase speed to medium high until soft peaks form, 1 to 2 minutes. Gently fold egg whites into batter.
Heat non-stick skillet or pancake griddle to medium and portion batter into 6 pancakes (generous ¼ cup per pancake). Cook until edges are set and sides to griddle are browned. Flip pancakes and cook other side until browned.
Serve immediately or keep pancakes warm in a pre-heated 200 degree Fahrenheit oven until ready to serve.
To make sauce, mix blueberries with lemon juice and cornstarch in a medium saucepan. Add water and maple syrup. Cook over medium heat, stirring frequently, until thickened to consistency of syrup. Serve over pancakes. Add lemon wedge to each plate.
Nutritional analysis per serving: 422 calories, 16 g. protein 15 g. fat, 4 g. fiber, 243 mg. calcium and 469 mg. sodium