Tuesday, August 09, 2005

Homemade Whole Grain Pancake Mix

Source: King Arthur Flour's Whole Grain Baking

Yield: 10 cups dry mix; a batch using 1 cup of mix will make about 10 (3 1/2-inch) pancakes.

3 1/2 (12 1/4 ounces) old-fashioned rolled oats
4 cups (1 pound) white whole wheat flour
1 cup (4 1/4 ounces) unbleached all-purpose flour
3 tablespoons (1 1/4 ounces) sugar
3 tablespoons (1 1/2 ounces) baking powder
1 tablespoon salt
1 tablespoon baking soda
3/4 cup (5 1/4 ounces) vegetable oil

To make the mix: Grind the oats in a food processor until they're finely chopped, but not a powder. Put the ground oats, flours and remaining dry ingredients into the bowl of a mixer with a paddle. Mix on slow speed, and drizzle vegetable oil into the bowl slowly while the mixer is
running. When all the oil has been added, stop the mixer and squeeze a clump of mix in your hand. If it holds together, it's just right. If it won't hold together, stir in 1 tablespoon of oil at a time until the consistency is correct. Store in an airtight container indefinitely in the freezer.

To make the pancakes: Whisk together 1 cup of mix, 1 cup buttermilk (or you may use 1/2 cup plain yogurt plus 1/2 cup milk), 1 tablespoon orange juice (said to reduce the tannic tastes from the whole wheat) and 1 large egg. Let the batter stand for at least 15 minutes before cooking (it will thicken as it stands). Heat a nonstick griddle if you have one, or a heavy skillet, preferably cast iron. If your surface is not nonstick, brush it lightly with vegetable oil. When the surface of your pan is hot enough that a drop of water sputters across it, give the pan a quick swipe with a paper towel to remove excess oil and spoon the batter onto the hot surface, 1/4-cupful at a time. After 3 to 4 minutes, when the surface of the cake is no longer shiny and small bubbles are beginning to form around the edges, it's time to flip the cake. Cook other side until it's browned, 1 to 2 minutes more.

Nutrition Information per Serving (2 pancakes, 86g): 16g whole grains, 139 calories, 6g fat, 6g protein, 16g complex carbs, 1g sugar, 2g dietary fiber, 44mg chol, 254mg sodium, 155mg potassium, 17RE vitamin A, 1mg vitamin C, 1mg iron, 67mg calcium, 133mg phosphorous.

I talked about this recipe HERE.

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