When you're tired and queasy, it's tempting to skip breakfast. Don't! Eating in the morning helps moms-to-be get the calories and nutrients necessary to begin the day fresh. What's more, a healthful breakfast can improve your mood, help you concentrate, keep you energized and ease nausea.
These quick pancakes jump-start your day nutritionally. The pancake mix can be prepared ahead of time and refrigerated, and it's lower in fat than many prepackaged mixes. The flours provide a variety of complex carbohydrates. And by using skim milk, you and your baby will get a generous amount of bone-building calcium.
Top these delicious pancakes off with some warm maple syrup or low-fat vanilla yogurt, and you're ready to start the day off right in five minutes flat.
Makes 6 pancakes
2 tablespoons water
2 tablespoons raisins
1 cup oatmeal pancake make-ahead mix (recipe follows)
3/4 cup skim milk
1 tablespoon molasses
2 egg whites
1 tablespoon canola oil
1 teaspoon cinnamon
Vegetable cooking spray
Warm maple syrup or low-fat
vanilla yogurt (optional)
In a small pan, bring water to boil; add raisins, cooking 1 minute. Drain.
In medium bowl, mix raisins with make-ahead pancake mix, skim milk, molasses, egg whites, oil and cinnamon. Stir until just blended.
Meanwhile, heat a nonstick skillet over medium-high heat and coat with cooking spray. Ladle 1/4 cup batter onto hot skillet and cook each side until browned. Remove to plate and serve immediately with warm maple syrup or low-fat vanilla yogurt, if you desire.
Nutritional information per serving (1 pancake): 126 calories, 21 percent fat (3 grams), 66 percent carbohydrate, 13 percent protein, 19 micrograms vitamin A, 102 milligrams calcium, 1 milligram iron, 8 micrograms folic acid.
Makes 36 pancakes (6 cups)
2 cups uncooked rolled oats
2 cups enriched white flour
2 cups whole-wheat flour
2 tablespoons baking powder
4 tablespoons sugar
Process oatmeal in food processor with metal blade until it’s the consistency of flour. In large bowl, mix oatmeal with flours, baking powder and sugar until blended. Refrigerate in airtight container for up to 3 months.