Treat mom to these delicious, healthy entrées to get her day off to a great start
By Dana Jacobi
Berry Surprise Pancakes Makes 6 servings (24 pancakes)
1 cup unbleached all-purpose flour
2/3 cup whole-wheat pastry flour
1 teaspoon baking soda
¼ teaspoon salt
2 cups buttermilk
1 large egg
1 large egg white
8 oz. fresh blueberries
1 small container fresh raspberries (about 1 cup)
1 lb. strawberries, hulled and cut up
Sugar (preferably superfine) to taste
Canola oil spray
1. In a mixing bowl, whisk together the all-purpose and whole-wheat flours,
baking soda and salt. In a small bowl, whisk together the buttermilk, egg and
egg white until blended. Pour liquid ingredients into dry ones, whisking just
until blended. (Do not over mix; some small lumps are fine.) Stir in the
blueberries. Set batter aside.
2. In a blender or food processor, puree raspberries and strawberries until
smooth. Taste and, if too tart, gradually add sugar, ½ teaspoon at a time, until lightly sweetened. Transfer to a serving bowl and set
aside.
3. Spray a large griddle or frying pan with canola oil spray. Heat until hot
over medium-high heat. Using a ¼ measuring cup, pour batter into pan, making 4-inch pancakes. Cook until tiny
bubbles appear on top of pancakes and bottoms are lightly browned, 3 to 4
minutes. Turn and cook until pancake resists when pressed lightly in the center
and bottoms are lightly browned. Serve immediately with pureed berries for a
topping.
Nutritional Information Per Serving: Calories 245, fat 4g (1g saturated), carbs 44g, protein 10g, dietary fiber 6g,
sodium 404mg.
Spinach and Red Pepper Crustless Quiche
Makes 4 servings
2 large eggs
2 large egg whites
½ cup low-fat milk
1 10 oz. package frozen chopped spinach, thawed and squeezed dry
½ cup fresh dill sprigs, chopped or ½ cup chopped scallions
Salt and freshly ground black pepper, to taste
2 slices reduced-fat Swiss or Jarlsberg cheese
1 medium red bell pepper, seeded and roasted, or half 7 oz. jar roasted peppers,
drained and cut into strips
1. Preheat oven to 375 degrees. Spray 8-inch square baking dish with cooking
spray. In a bowl, whisk together eggs, egg whites and milk. Add spinach, dill,
pepper and salt. Stir to combine well and pour into baking dish.
2. Arrange cheese to cover spinach mixture. Lay roasted pepper over cheese in
one layer, pressing down gently so some of the egg mixture flows up over
cheese. Bake until quiche is lightly puffed and browned on bottom, about 30
minutes. Run a sharp knife around edges. Let stand 15 minutes before cutting
into squares and serving.
Nutritional Information Per Serving: Calories 128, fat 7g (3g saturated), carbs 5g, protein 10g, dietary fiber 1g,
sodium 159mg.
Dana Jacobi is a dietician with the American Institute for Cancer Research.
www.AICR.org.