Triple-Grain Georgia Pecan Pancake Mix

  • Georgia Pecan Commission

With whole wheat, soy flour, and cornmeal with Georgia pecans, the pancakes made from this homemade mix pack a nutritious punch. For convenience, the recipe calls for making a big batch of dry ingredients to keep on hand. When you’re hungry for breakfast, just measure a cupful of the mix and stir it together with the wet ingredients listed below; double or triple the dry and wet proportions as needed to serve more pancakes. You can also make flour substitutions here, switching buckwheat flour or oat flour for the soy or cornmeal in the recipe. All of these flours are available at most natural food supermarkets.

  • Dry Mix (makes about 4-1/2 cups):
  • 1 cup whole wheat pastry flour
  • 1 cup all-purpose flour
  • 1/2 cup yellow cornmeal
  • 1/2 cup soy flour
  • 1/2 cup maple sugar (or 1/4 cup granulated sugar)
  • 2-1/2 teaspoons baking powder
  • 1 teaspoon baking soda
  • 1 teaspoon salt
  • 1 1/2 cups chopped pecans
  • Wet Ingredients (for 3/4 cup of mix):
  • 1/2 cup low fat milk
  • 1 large egg
  • 1 tablespoon lemon juice
  • 1 tablespoon vegetable oil
  • Maple syrup (to serve)

1. Combine all the dry ingredients in a re-sealable 1 1/2-quart container; mix very well to blend evenly. If not using within a week, refrigerate dry mixture.

2. To make eight 3-inch pancakes, heat an oiled skillet or griddle over medium-high heat. Beat together the milk, egg, lemon juice, and vegetable oil until blended. Stir in 3/4 cup pancake, mixing just until smooth batter forms. When skillet is hot (a sprinkle of water will dance and steam on the surface), pour a scant 1/4 cup batter in pan for each pancake, cooking 2-3 minutes on either side. Serve pancakes warm with maple syrup.

Nutrition information per 3-inch pancake (without maple syrup): protein: 3g; carbohydrates: 9 g; saturated fat: .5g; monounsaturated fat: 3g; polyunsaturated fat: 1g; cholesterol 27mg; sodium: 36mg; fiber: 1g; calories: 94.

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