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Oatmeal Pancake (Yummy & Heart Healthy)

 
One serving costs about $2.12

$2.12 per serving

3 people like this recipe

3 likes

This recipe is ready in 45 minutes

Ready in 45 minutes

2 vegetarian,lacto ovo vegetarian lunch,main course,main dish,dinner
spoonacular Score:72%

Spoonacular Score: 72%

 

Oatmeal Pancake (Yummy & Heart Healthy) is a vegetarian morn meal. One serving contains 585 calories, 25g of protein, and 6g of fat. For $2.12 per serving, this recipe covers 16% of your daily requirements of vitamins and minerals. This recipe is liked by 1 foodies and cooks. Head to the store and pick up agave, milk, baking powder, and a few other things to make it today. From preparation to the plate, this recipe takes about 45 minutes. All things considered, we decided this recipe deserves a spoonacular score of 73%. This score is solid. Try Heart Healthy Cookbook Apple Oatmeal, 20+ Heart Healthy s and Walnut Crusted Seared Wasabi Salmon with Warm Napa Cabbage Salad {Gluten-Free and Heart Healthy 2013}, and Heart Healthy Oatmeal Berry Granola Bars for similar recipes.

Ingredients

Servings:
1 Tbsp
1 Tbsp agave
agave
0.5 cups
0.5 cups whole wheat all purpose flour
whole wheat all purpose flour
1 tsp
1 tsp baking powder
baking powder
0.5 cups
0.5 cups blueberries
blueberries
0.5 cups
0.5 cups egg whites
egg whites
0.5 cups
0.5 cups fat-free milk
fat-free milk
1 cup
1 cup irish oats
irish oats
some
some maple syrup
maple syrup
1 Tbsp agave
1 Tbsp
agave
0.5 cups whole wheat all purpose flour
0.5 cups
whole wheat all purpose flour
1 tsp baking powder
1 tsp
baking powder
0.5 cups blueberries
0.5 cups
blueberries
0.5 cups egg whites
0.5 cups
egg whites
0.5 cups fat-free milk
0.5 cups
fat-free milk
1 cup irish oats
1 cup
irish oats
some maple syrup
some
maple syrup

Equipment

frying pan
frying pan
frying pan
frying pan


Instructions

  1. Add oats to the milk and soak it for 3-4 hours or overnight in refrigerator.
  2. Add egg white, wheat flour, baking powder, agave (or sugar) and blend in processor / coffee grinder.
  3. Bring a non-stick pan to medium heat and pour 5 to 7 spoons of the mix (non-stick greasing stuff or oil is not really needed for pancakes).
  4. Turn it over in 1 to 2 minutes and take out once it becomes puffy and golden color.
  5. Enjoy with 100% maple syrup.

Read the detailed instructions on Foodista.com – The Cooking Encyclopedia Everyone Can Edit

Price Breakdown

Cost per Serving: $2.12
Ingredient
1 tablespoon agave
½ cups whole wheat all purpose flour
1 teaspoon baking powder
½ cups blueberries
½ cups egg whites
½ cups fat-free milk
1 cup irish oats
some maple syrup
Price
$0.15
$0.08
$0.04
$0.58
$0.74
$0.21
$1.43
$1.02
$4.24

Tips

Health Tips

  • Frozen (and potentially even canned) fruit and vegetables contain as much?if not more?vitamins than fresh versions that have been sitting around the supermarket too long. So don't hesitate to buy canned or frozen goods if your budget or the season doesn't allow for fresh!

  • You can easily swap half of the white flour in most recipes for whole wheat flour to add some fiber and protein. It does result in a heavier dough, so for cookies, cakes, etc., you might try swapping in whole wheat pastry flour.

Price Tips

  • Most dairy products stay good well past their sell-by date. Instead of throwing out perfectly safe food that is just a few days or maybe even a week or two old, make sure the product smells fine, has a normal texture, and doesn't taste funny. Sniff testing isn't exactly rocket science and it can keep you from wasting food (and money).

Cooking Tips

  • Maple syrup comes in three grades, either A-C or 1-3 depending on where you live. To learn which types are suitable for which uses in the kitchen, check out our lesson on maple syrup in the academy.

  • If you've had your baking powder for awhile, make sure it's still going to work by mixing it with a little water. If it doesn't fizz, you need to replace it.

  • Don't waste any egg yolks or egg whites left over from separating eggs. Both can be frozen and used later (ice cube trays come in handy here!)

Green Tips

  • Please enjoy blueberries during the summer months when they are in season. Eating blueberries in winter means you're eating fruit that has either been transported a long distance or that has been grow in a greenhouse. Either way, their production is far from environmentally friendly, and you probably aren't doing your wallet any favors either. If you want blueberries in winter, buy them frozen!

  • To avoid antibiotics, hormones, and other nasties in your milk, choose organic whenever possible. If you can't afford organic, look for milk labeled hormone and antibiotic free. It is often less expensive.

Disclaimer

Nutritional Information

Quickview
585 Calories
25g Protein
6g Total Fat
108g Carbs
28% Health Score
Limit These
Calories
585
29%

Fat
6g
10%

  Saturated Fat
0.89g
6%

Carbohydrates
108g
36%

  Sugar
26g
29%

Cholesterol
1mg
0%

Sodium
132mg
6%

Get Enough Of These
Protein
25g
50%

Vitamin B2
0.8mg
47%

Fiber
10g
42%

Manganese
0.82mg
41%

Selenium
24µg
35%

Iron
5mg
29%

Phosphorus
281mg
28%

Calcium
256mg
26%

Vitamin B1
0.3mg
20%

Folate
64µg
16%

Potassium
554mg
16%

Vitamin B3
2mg
11%

Magnesium
27mg
7%

Vitamin K
7µg
7%

Vitamin B12
0.36µg
6%

Vitamin B5
0.52mg
5%

Vitamin D
0.74µg
5%

Zinc
0.71mg
5%

Copper
0.09mg
4%

Vitamin C
3mg
4%

Vitamin B6
0.06mg
3%

Vitamin A
144IU
3%

Vitamin E
0.24mg
2%

covered percent of daily need

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