Jeannette Bessinger, author and nutrition educator, explains how to make blueberry pancake.
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I’m Jeanette with Balance for Life and we’re making healthy breakfast. Right now, we’re going to make a baked, puffy blueberry pancake. This is really a lot of fun. You definitely need a cast iron skillet for this because it’s going to bake inside the oven. So what we’ve done is we’ve set our oven temperature to 425 and this is already melted but the way I would normally begin is when I just set the oven in a cold oven, I would put about three tablespoons worth of butter or a nice non-hydrogenated margarine. Put them cold into the pan and take the pan and put into the oven. While you're preparing the rest of this, the butter will melt in this pan. The recipe is quite simple. Half a cup of flour. Now you can use any kind of flour you wish using a whole grain flour like a whole wheat flour will give it more fiber and a little more nutritional punch. But you might want to use a pastry flour so it gives it a lighter texture. Then you need a half cup of milk. For the milk again, any milk. Cow’s milk is not the only kind that you can buy. You can also use the milk that’s made from rice or milk that’s made from almonds. Both of those are easily available at a natural food store. Half a cup, half a cup and then two eggs and this is going to give us our little protein blast. And it’s an easy mix because you want the batter to be just a bit lumpy. That gives it some nice hills in the pancake itself. So I’m using a whisk and I’m going to break the yolks open and I’m just going to stir it around really until it’s just mixed. Can you see how that some nice lumps in it? It’s not completely perfectly mixed. That’s just how you want them. So we’re going to pour it into our previously buttered pan, making sure we got all those delicious bits. And then we’re going to put it into an oven set for 425 and we’re going to let it bake for 15 minutes. So set your oven timer and here we go. Okay 15 minutes later, here is our beautiful pancake. As you can see, it’s brown, nicely around the edges. You can see the oils on the bottom, and the look that will change depending on which kinds of flour and which kinds of milk that you use. It’ll be in darker color if you use a whole grain flour and you’ll get different kinds of rises and sometimes it will lay very flat depending on the milk but it always taste delicious. So to finish it off, I like to cover it with some sort of fruit and I like to use whatever seasonal. So right now, since we’re in the summertime, blueberries are wonderful. This is about a cup. You can absolutely use frozen as well. If you use frozen, they don’t roll around quite so much. They tend to stick together like a little bit of syrup. You can also use an apple in the fall, chop it into pieces and then if you want to use a little bit of sweetener, you really don’t need much. This is called xylitol. Xylitol is a sugar alcohol which means it’s not technically sugar but it is technically a carbohydrate. It has a very low glycemic impact so if you’re watching your sugar, it’s a nice sweetener. It’s a little less sweet than real sugar. You an also use a raw sugar. You can also squirt a little bit of gavi nectar there but I like to have the granulated form because it makes the kind of a syrup and I’m really—I’m just using just a tablespoon, really just a sprinkle. And then to help it caramelize and form a syrup, I'm going to squeeze a little bit of lemon over the whole thing. So I just have a quarter of a lemon. This one has a really thick skin. I’m just squeezing it over the top. And then we’ll put it in for maybe two more minutes just to let everything caramelize and make a nice syrup on there and it’s ready to serve. For you children, this will serve four, for you and your partner. They will serve maybe two or three for the adults. So this is our baked blueberry pancake. And next, we will be making fresh juice.
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