If you’ve ever enjoyed a comforting plate of pancakes, only to be overcome with guilt and feel like you want to take a nap afterward, we’ve got a solution. The healthy whole-grain and seed pancakes that follow are packed with energy foods and protein, so you’ll have the chutzpah to hike a bit more and keep the weekend warrior within you satisfied with a clean-burning breakfast.
这些flapjacks与您通常的堆栈有所不同：
Whole Grains
When we consume whole-grain flours, we enjoy every nutrient encapsulated in the grain. Bleached and processed flours that are stripped of their bran and germ don’t contain these nutrients. The recipe below calls for two of the most common whole-grain flours around; spelt and whole wheat. You could swap these for just about any flour you find in the bulk aisle — oat flour, quinoa, einkorn or buckwheat to name a few.
Flaxseed
Rich in omega-3 fatty acids, flaxseed is a great protein source. Since our bodies digest proteins a bit more slowly than carbohydrates, protein helps keep us full longer.
Chia
Chia自然可以帮助我们的身体在活动过程中保持水分，其中含有更缓慢的蛋白质，并帮助我们的消化系统排毒。
Low-sugar
You’ll note that this recipe has little sugar. The amount of maple syrup you use is up to you but know that this is where a majority of the calories in your stack come from. Use sparingly and choose fresh fruit to sweeten your pancakes instead.
The recipe below is a great jumping off point to start playing with whole-grain flapjacks, and it travels easily (so it’s suitable even for campsites!):
HEALTHY WHOLE-GRAIN + SEED PANCAKES
Ingredients
For the dry pancake mix
- 3/4 cup (94g) organic unbleached flour
- 3/4 cup (86g) spelt, whole-wheat or oat flour
- 2 tablespoons (14g) brown flaxseed, chopped
- 2汤匙（25克）棕榈糖
- 1汤匙（14G）Chia种子
- 1 1/2茶匙发酵粉
- 1/2 teaspoons baking soda
- 3/4 teaspoon kosher salt
用于组装
- 2个大鸡蛋
- 1 1/2 cups (372ml) whole milk or almond milk
- Juice of 1/2 lemon
- Vegetable oil, for skillet
- Pure maple syrup, for serving
- Fresh fruit, we like cherries
方向
For the pancake mix
Mix flours, flaxseed, sugar, chia seeds, baking powder, baking soda and salt in a large resealable plastic bag. Store at room temperature. Pancake mix can be made 1 week ahead.
To assemble the pancakes
When you’re ready to make the pancakes, whisk eggs, milk and lemon in a large bowl, then add dry ingredients, stirring until just combined (some lumps are OK).
Heat a griddle or a large skillet over medium; brush with oil. Working in batches, scoop spoonfuls of batter onto griddle and cook pancakes until bottoms are golden brown and bubbles form on top, about 3 minutes. Flip, cooking until golden brown, about 2 minutes.
将煎饼与枫糖浆和新鲜水果一起食用
Serves: 4 | Serving Size: 2 pancakes
营养（每份）：卡路里：381;总脂肪：12克；饱和脂肪：3G;单不饱和脂肪：1g;胆固醇：93mg；钠：440mg;碳水化合物：51g;饮食纤维：4G;糖：10克；蛋白质：14克
