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10 Nutrient-Rich Pancake Recipes

You can boost your brain health by eating more carbs from nature. These pancakes recipes are a great way to transition from refined flour/baked good breakfasts to more plants and macronutrient balance. This gives you stable energy and more brain essential vitamins, minerals and phytochemicals.

Pancake toppings

  • Add a dollop of grass-fed butter. Drizzle with real maple syrup.
  • Puree 1 cup of defrosted raspberries or mixed berries (add honey to sweeten to taste)
  • Spread with nut butter and sliced fresh seasonal fruit on top: berries, mango, peach, pear
  • Mix plain grass-fed Greek yogurt with honey to taste, sprinkle chopped nuts on top
  • Mix a tablespoon or two of cream cheese with honey – or raspberry/strawberry preserves-  to taste and spread on top
  • Make “sammie”, a pancake sandwich with above cream cheese, Greek yogurt or peanut/almond butter. Cut in half or in quarters for little hands
  • Berry Chia Jam – Gimme Some Oven

Skip Aunt Jemima and fake “maple” syrup. High fructose corn syrup is an industrial food product, far from “natural” and bad for your health.

[su_expanding_quote_web alignment=”right” source_site=”Dr. Axe” source_url=”https://draxe.com/maple-syrup-nutrition/” full_quote=”Similar to the contrast between whole and refined grains, unrefined natural sweeteners like maple syrup contain higher levels of beneficial nutrients, antioxidants and phytochemicals than white table sugar or high fructose corn syrup. When used in appropriate amounts, maple syrup nutrition benefits can include the ability to lower inflammation, supply nutrients and better manage blood sugar.” short_quote=”Unrefined natural sweeteners like maple syrup contain higher levels of beneficial nutrients, antioxidants and phytochemicals than white table sugar or high fructose corn syrup.”]

Adjust the recipes to use whole-wheat and/or spelt flour instead of all-purpose flour. You can also replace 1/4 or 1/2 cup of  flour for oats for more fiber and micronutrients.

If a recipe calls for buttermilk

  • mix 1 cup milk with 1 tablespoon apple cider vinegar (or white wine vinegar)
  • let it sit 10 – 15 minutes before mixing in.

After weekend breakfast, place remaining pancakes in a Ziploc bag with parchment paper in between the pancakes. This prevents them from freezing together. Remember to label and date the bag!

Apple Cinnamon Oatmeal Pancakes

Berries and Nut Pancakes

Carrot Cake Pancakes

Cottage Cheese Pancakes from Weelicious

This is a great way to add protein into your pancakes.

Pumpkin Pancakes from Cooking Classy

Modifications:

  • Replace all-purpose from with 1 cup whole-wheat flour and 1 cup spelt flour i
  • Reduce sugar from 1/4 cup to 2 tablespoons.

Rasperwee Pancakes from Weelicious

Modifications:

  • Use half whole-wheat flour and spelt flour
  • Replace agave with honey or brown sugar

Red Beet Pancakes from Weelicious

Smoothie Pancakes from Jamie Oliver

Sweet Potato Pancakes

Green Vegan Pancakes from Weelicious

Modifications

  • reduce the baking soda from 1 teaspoon to 1/2 teaspoon
  • use coconut oil instead of vegetable oil

Which pancakes are you going to make?

Nourishing Breakfast Classes for You

Do you struggle to get moving in the morning? Are you stuck in a rut with breakfast? Eating nutrient dense foods can help you and your family feel better physically, mentally and emotionally. This online breakfast class series is designed to help you create sustainable habits to help lower your risks of disease, and improve energy, focus, mood.

Thursdays at 11 am CST

Register today 😊

Class 1: Awesome Oats and Ancient Grains
Cereal is a Standard American Diet staple. Oat-based breakfasts make an easier transition to more nutrient-dense meals for balanced energy, improved focus and strengthened immune system.

You will learn how to

  • leverage key nutrition concept to obtain nutrient density (more nutrients per calorie)
  • improvise using the ingredients in your kitchen based on your personal preferences and family favorites
  • alternate or replace with other ancient grains such as quinoa and buckwheat

You will get 4 core recipes that you can spin off into different variations

  • Nutritious cake-inspired oatmeal
  • Savory oats
  • Baked oats
  • Overnight oats

Class 2: Egg-Powered Breakfasts
Eggs are a powerhouse of nutrients: 5 grams of protein per egg are loaded with vitamins, minerals, and phytochemicals. Combining eggs with plant foods increases not only nourishment for your body and stable energy, but also satiety – keeping you fuller longer. Bye-bye snacking!

You will learn

  • Tips and tricks to bring leafy greens, vegetables, herbs, and spices into your eggs in delicious, nutritious combinations
  • How to jumpstart nutritious breakfast with dinner leftovers

You will get 4 core recipes

As well as tips to make different variations. Recipes can be either omnivore or vegetarian. Make them on the weekend and have breakfast ready to go on busy mornings

  • Breakfast Casserole, including overnight options
  • Frittatas and Omelets
  • Quiche (no crust, nutritious crust options (hash brown, sweet potato, quinoa, or cauliflower crust)
  • Quinoa Muffins

Class 3: Nutrient-Dense Pancakes and Muffins
Pancakes, waffles, and muffins are breakfast staples in most U.S. households.

You will learn

  • how to load them with veggies, protein, and fiber instead of highly refined flour and sugar
  • increase nutrient-density with nuts/seeds and spices
  • top them with brain-healthy berry purees, chia “jam” and other nutritious options

You will get 5 core recipes to spin into different variations

  • Whole-wheat pancakes
  • Oat-based pancakes
  • Gluten-free pancakes
  • Fruit muffins
  • Savory muffins

Class 4: Sweet Potato Round Up
Part of the good mood orange food family, sweet potatoes are loaded with an abundance of disease-fighting nutrients essential for health. They are rich in:

  • Vitamins A, C and E (one sweet potato has 5x the recommended daily allowance of vitamin A)
  • Minerals such as magnesium and potassium. Potassium helps maintain fluid and electrolyte balance in your body’s cells, normal heart function and blood pressure
  • Carotenoids. These powerful phytochemicals protect against oxidative stress and facilitate communication between your cells. Beta carotene is good for your brain. It is also boosts your immune system

You will learn

  • how to load them with veggies, protein, and fiber instead of highly refined flour and sugar
  • increase nutrient-density with nuts/seeds and spices
  • top them with brain-healthy berry purees, chia “jam” and other nutritious options

You will get 4 core recipes to make different variations

  • Sweet potato breakfast bowl
  • Sweet potato breakfast hash
  • Sweet potato waffles, “traditional” or savory
  • Breakfast stuffed sweet potatoes

Breakfast Series Bonus!
When you complete the series, you will get a Breakfast Meal Planner Template to help you build a sustainable, nourishing breakfast routine.

What is your favorite breakfast?

Nutrient Rich Granola

Homemade granola + good fats is an excellent transition from breakfast cereal. Enjoy with whole-milk Greek yogurt or kefir for sustained energy and to avoid blood sugar spikes.

  • Quick, easy and robust breakfast
  • Never boring because there are so many combinations
    • Spices
    • Nuts/seeds
    • Dried fruits (add AFTER baking)
    • Fresh fruits – bring seasons into my breakfast bowl – berries, peaches, and plums in the summer, sweet potato and pumpkin in the fall, cranberry, and gingerbread flavor in the winter.
  • Mix into fruit salad
  • Use for chia pudding toppings
  • Sprinkle on top of oatmeal or quinoa breakfast bowls for texture contrast

Variations:

  • Almond joy: use almonds for the chopped nuts, add 2 cuts shredded, unsweetened coconut. Optional – add 1/4 teaspoon almond extract when mixing melted coconut oil and maple syrup
  • Orange Cranberry: zest 3 – 4 oranges (depending on the size and how distinct you want the orange flavor) and mix in to the oats. After baking the oatmeal, add 1 1/2 cup dried cranberries
  • Banana Bread: Add 2 pureed bananas to the melted coconut oil and maple syrup mix
  • Lemon Poppyseed: zest 3 lemons, add zest to oats. Add 1/4 cup poppyseed
  • Pumpkin pie: Add 1 tablespoon pumpkin spice mix to the oats. Mix 1 cup pumpkin puree with melted coconut oil and maple syrup
  • Moroccan Sweet Potato: Add 1/2 tablespoon Golden Milk spice blend to the oats. Add 1 cup sweet potato puree
  • Gingerbread Granola: Add 1 teaspoon ground ginger, 1 teaspoon cloves, 1/2 teaspoon nutmeg


Mango Lassi Overnight Oats

Lassi is a yogurt-based milkshake or smoothie Indian style. They come in all kinds of flavors, but I absolutely adore mango lassis. And I adore cardamom.

Sprinkle granola or chopped nuts on top for the contrast of the crunch.

This is an outrageously delicious way to start the day. It’s like dessert for breakfast!

3 Healthy Breakfast Staples

I believe breakfast matters. Think:

  1. Macronutrient balance: Protein (eggs, sausage, whole-milk, plain Greek yogurt, hemp seed), healthy fats (coconut oil, almond butter, butter), complex carbs (oats, whole-grain flours, sweet potato, veggies)
  2. Micronutrient diversity: Nuts and/or seeds (pumpkin, sunflower, chia or flaxseeds), spices (such as cinnamon, cardamom, cloves, ginger, nutmeg, turmeric), seasonal fruit
[su_expanding_quote_book source_author=”Steven Pratt MD and Kathy Matthews” source_title=”SuperFoods: Fourteen Foods that Will Change Your Life” full_quote=”Nuts are nature’s nurseries. A nut or seed is basically a storage device that contains all the highly concentrated proteins, calories and nutrients that a plant embryo will need to flourish. It’s a simple If astounding fact: people who eat nuts regularly can enjoy a significant reduction in their risk of developing coronary heart disease. They’ll also reduce their risk of diabetes, cancer and a host of other chronic ailments.” short_quote=”Nuts are nature’s nurseries. A nut or seed is basically a storage device that contains all the highly concentrated proteins, calories and nutrients that”]

Sounds impossible to pack so much into breakfast and get out the door on time? Here staples for nutritious and delicious breakfast: 1) Granola, 2) Nutrient-dense pancakes or muffins 3) Overnight oats

Granola:

Store-bought granola has excessive sugar and unnecessary additives and fillers. Even organic ones are generally too high in calories (oils and sugar) and pricey. Homemade granola, an excellent combination of fiber, powerhouse nuts, spices and dried fruits (cranberry, raisin, apricot, dates), is quick and easy to make. One bowlful provides fiber, antioxidants, essential minerals and phytochemicals. Mix up combinations (spices,  nuts, seeds, dried fruits) for variety. It’s a fabulous way to bring the seasons into our breakfast bowls – berries, peaches, and plums in the summer, sweet potato and pumpkin in the fall, cranberry, and gingerbread-inspired in the winter. Add protein for macronutrient balance.

  • Hemp seeds
  • Yogurt parfait: layer granola with whole-milk and seasonal fruit
  • Put a generous scoop over chia pudding

Pancakes/Waffles or Muffins

Always make a double-batch to keep in the freezer.  How to make them nutrient-dense?

  • Whole-wheat and/or spelt flour. Sometimes almond flour or oat flour
  • Mix in grated apple, carrot, pureed sweet potato, beets or pumpkin
  • Add spices: cinnamon, cardamom, ginger, nutmeg
  • Add nuts or seeds

For more check out Color My Pancakes

Overnight Oats

Overnight oats are a summer time staple. When the weather cools and fall marches in, cold overnight oats give way to deliciously warm oatmeal, nutrient-enriched with spices, nuts/seeds and fruits (seasonal or dried).

[su_expanding_quote_book source_author=”Steven Pratt MD and Kathy Matthews” source_title=”SuperFoods: Fourteen Foods that Will Change Your Life” full_quote=”Oats are low in calories, high in fiber and protein. They’re a rich source of magnesium, potassium, zinc, copper, manganese, selenium, thiamine. They contain important phytochemicals. The synergy of nutrients in oats make tham and outstanding and formidable SuperFood. In addition to their power to reduce disease and extend your health span, if you remember to eat a bowl of oats regularly, you’ll be on your way to better health.” short_quote=”Oats are low in calories, high in fiber and protein. They’re a rich source of magnesium, potassium, zinc, copper, manganese, selenium, thiamine. They contain”]

Base Recipe Overnight Oats

1/2 cup of oats

3/4 cup milk (I usually use almond)

1 – 2 tablespoons honey or maple syrup

1/4 – 1/2 teaspoon spice (cinnamon, cardamom, ginger or pinch of cloves)

Here are 5 easy, delicious options:

5 Quick and Healthy Overnight Oats

Making it Happen: Breakfast Rotation

  • At the beginning of the month identify the recipes and check kitchen staples; make grocery list
  • The first weekend: make make a double (or triple recipe pending family size) of granola
  • Most weekends of the month I make a double batch of pancakes/waffles or muffins. When completely cool, I layer between parchment paper and place in a Ziploc bag. Remember to label and date the Ziploc, sounds obvious but it’s easy to forget.
  • Then I rotate during the week, always starting first with a seasonal fruit or green smoothie

Sunday: Nutrient-rich pancakes or muffins with sausage

Monday: Granola yogurt parfait

Tuesday: Pancakes and (leftover) turkey sausage

Wednesday: Overnight oats

Thursday: Muffins and eggs (hardboiled or scrambled)

Friday: Overnight oats

Saturday: Generally eggs (omelet/frittata, casserole, breakfast tacos)

What about cereal? All processed breakfast cereals, have inadequate nutrition. Cereals are made with grains, but the nutrition and fiber comes from the outside bran layers and those are discarded when flour is refined. As

[su_expanding_quote_book alignment=”full” source_author=”Marion Nestle” source_title=”What to Eat” full_quote=”Breakfast cereals are supposed to be good for you and the relatively unprocessed ones still are, but most are now so thoroughly processed and sugared and filled with additives that they might as well be cookies. You can hardly find a cereal without added vitamins, so let’s call them vitamin-enriched, low-fat cookies. Cereal companies have a vested interest in getting you and your children to eat breakfast; they also want you to think that breakfast means cereal. But the full nutrient value comes when the grains are whole or unprocessed. Once the outer layer of the grain has been removed, the starch calories come with fewer nutrients and have been converted to rapidly absorbed bad carbs. Processing cereal grains into flakes, circles and puffs makes the starches even less nutritious. Whole grains help protect against disease. Highly processed cereals do not.” short_quote=”Breakfast cereals are supposed to be good for you and the relatively unprocessed ones still are, but most are now so thoroughly processed and sugared and filled with additives that”]

However, if cereal is too hard of a habit to break, there are some high-fiber, whole-grain cereals. Combine with whole-fat milk/ minimally processed almond or oat milk) and fruit and it has more nutritrient than a bagel, bread or breakfast pastry (such as scones, store-bought muffins). In buying cereal look for:

  • A short ingredient list
  • Lots of fiber,  least 20 percent of the day’s fiber goal
  • 5 grams for sugar per service
  • Avoid an ingredient list with zero sugars — theyc ontain artificial sweeteners like aspartame or Splenda.
[su_expanding_quote_book source_author=”Marion Nestle” source_title=”What to Eat” full_quote=”Overall most Big Four Cereals are vitamin-enriched desserts, but cleverly marketed with claims for health benefits that may have some scientific justification.” short_quote=”Overall most Big Four Cereals are vitamin-enriched desserts, but”]

Do you have favorite recipes for granola? Overnight oats? How about for pancakes and waffles?

Favorite Granola Recipes

Cranberry Maple Granola from The Gracious Pantry

Crunchy Granola from Kath Eats Real Food

Minimalist Baker: Super Chunky Coconut Granola

The Gracious Pantry: Clean Eating Pumpkin Granola

Flourless Pancakes and Waffles

Flourless Sweet Potato Waffles

Flourless Pumpkin Pancakes – I use a whole egg and whole-fat milk

Pancakes and Waffles

Apple Cinnamon Oatmeal Pancakes

Berries and Nut Pancakes

Weelicious: Red Beet Pancakes

Favorite Muffins

Carrot Apple Muffins

Weelicious: Very Berry Muffins

Epicurious: Pumpkin Apple Muffins

Sweet Potato Zucchini Bread –  either baked in a loaf pan or muffin tins

Weelicious: Sweet Potato Muffins

 

For More Empowerment

Food Bites for Busy Mornings

Epicurious: How to Make Granola with a Recipe

Mind Body Green: Why You Should Be Eating More Overnight Oats

 

Updated from original  September 2017  post

 

Recipes

Nutrient Rich Granola

Homemade granola + good fats is an excellent transition from breakfast cereal. Enjoy with whole-milk Greek yogurt or kefir for sustained energy and to avoid blood sugar spikes.

  • Quick, easy and robust breakfast
  • Never boring because there are so many combinations
    • Spices
    • Nuts/seeds
    • Dried fruits (add AFTER baking)
    • Fresh fruits – bring seasons into my breakfast bowl – berries, peaches, and plums in the summer, sweet potato and pumpkin in the fall, cranberry, and gingerbread flavor in the winter.
  • Mix into fruit salad
  • Use for chia pudding toppings
  • Sprinkle on top of oatmeal or quinoa breakfast bowls for texture contrast

Variations:

  • Almond joy: use almonds for the chopped nuts, add 2 cuts shredded, unsweetened coconut. Optional – add 1/4 teaspoon almond extract when mixing melted coconut oil and maple syrup
  • Orange Cranberry: zest 3 – 4 oranges (depending on the size and how distinct you want the orange flavor) and mix in to the oats. After baking the oatmeal, add 1 1/2 cup dried cranberries
  • Banana Bread: Add 2 pureed bananas to the melted coconut oil and maple syrup mix
  • Lemon Poppyseed: zest 3 lemons, add zest to oats. Add 1/4 cup poppyseed
  • Pumpkin pie: Add 1 tablespoon pumpkin spice mix to the oats. Mix 1 cup pumpkin puree with melted coconut oil and maple syrup
  • Moroccan Sweet Potato: Add 1/2 tablespoon Golden Milk spice blend to the oats. Add 1 cup sweet potato puree
  • Gingerbread Granola: Add 1 teaspoon ground ginger, 1 teaspoon cloves, 1/2 teaspoon nutmeg


Mango Lassi Overnight Oats

Lassi is a yogurt-based milkshake or smoothie Indian style. They come in all kinds of flavors, but I absolutely adore mango lassis. And I adore cardamom.

Sprinkle granola or chopped nuts on top for the contrast of the crunch.

This is an outrageously delicious way to start the day. It’s like dessert for breakfast!