A versatile, convenient multigrain baking mix that yields six batches of highly nutritious pancakes or waffles would be a good find at almost any price. And when you can put the mix together yourself from fresh, healthful ingredients, it’s an even better value, both economically and nutritionally.
The superior nutritional quality of this mix reflects the balance of complex carbohydrates and protein in the whole-grain and minimally processed flours that go into it. Besides whole-wheat flour and stone-ground cornmeal, which contain all the essential nutrients of the wheat or corn kernel, there’s buckwheat flour, which is high in protein and gluten-free, and soy flour, which provides protein, calcium and iron.
Tip
*Whole-wheat flour, stone-ground cornmeal, buckwheat flour, soy flour and wheat germ are available in natural food stores and some larger supermarkets. To preserve their quality, store them in airtight containers in the refrigerator or freezer.
Multigrain baking mix
Preparation time: 15 minutes
Yield: 12 cups
4 cups unbleached flour
2 cups each: corn meal (preferably stone-ground), diced, toasted pecans
1 1/2 cups each: whole-wheat flour, dried buttermilk powder
1/2 cup each: buckwheat flour, soy flour, wheat germ
1/4 cup baking powder
2 tablespoons each: baking soda, sea salt
1 1/4 cups safflower or canola oil
Combine all ingredients except oil in a large bowl. Stir oil into dry ingredients; mix well. Pour into a large airtight container or several smaller ones. Store in the refrigerator or freezer.
Nutrition information per cup:
751 calories, 47% of calories from fat, 40 g fat, 3 g saturated fat, 0 mg cholesterol, 82 g carbohydrates, 20 g protein, 2,266 mg sodium, 8 g fiber
Multigrain pancakes
Preparation time: 10 minutes
Resting time: 5 minutes
Cooking time: 3 minutes per batch
Yield: 4 servings
These nutrient-packed pancakes are satisfying on their own, but adding cranberries to the batter gives the pancakes extra color, flavor and a good amount of vitamin C. For variety, substitute frozen or fresh blueberries for the cranberries. For the waffle variation, you probably will not need additional oil to prevent sticking if the waffle iron is well-seasoned or has a non-stick finish.
2 cups multigrain baking mix, see recipe
1 cup milk or water
1 egg
1 cup fresh or frozen cranberries, coarsely chopped, optional
1 tablespoon vegetable oil
1/2 cup maple syrup, warmed, optional
Sliced fresh fruit, optional
1. Stir together the baking mix, milk and egg in a medium bowl until dry ingredients are moistened; let stand 5 minutes. Stir in cranberries.
2. Meanwhile, swirl a teaspoon of the oil in a large, heavy skillet over medium-high heat; ladle about 1/3 cup of batter into the skillet for each pancake. Cook until surface appears dry and small bubbles appear at the edges, about 2-3 minutes. Turn; cook until second side is lightly browned, about 1-2 minutes. Repeat with remaining batter. Serve pancakes hot, accompanied by maple syrup and fruit.
Multigrain waffles: Combine ingredients as in step 1; let batter rest 5 minutes. Omit cranberries. Meanwhile, heat waffle iron and brush with oil, if necessary. For a standard-sized waffle iron, pour about one-quarter of the batter into the heated iron; close lid. Cook until steam no longer escapes from the sides of the waffle iron, about 4-5 minutes.
Nutrition information per serving:
455 calories, 51% of calories from fat, 26 g fat, 3 g saturated fat, 58 mg cholesterol, 44 g carbohydrates, 13 g protein, 1,176 mg sodium, 4 g fiber
Strawberry-banana-yogurt smoothie
Preparation time: 10 minutes
Yield: 4 servings
This drink doubles as a tasty wake-up beverage or mid-day pick-me-up. For a thinner consistency, use more crushed ice.
6 to 8 strawberries, hulled
1 ripe banana, cut in pieces
2 cups plain yogurt
1/2 cup crushed ice
2 tablespoons wheat germ
1 tablespoon honey, optional
1 teaspoon vanilla
Nutmeg
Place strawberries and banana in a blender or food processor. Add remaining ingredients except nutmeg. Puree until foamy. Pour into glasses; sprinkle each with nutmeg.
Nutrition information per serving:
127 calories, 17% of calories from fat, 2 g fat, 1 g saturated fat, 7 mg cholesterol, 19 g carbohydrates, 8 g protein, 87 mg sodium, 2 g fiber
Raspberry-peach frappe
Preparation time: 15 minutes
Yield: 4 servings
2 to 3 ripe fresh peaches, peeled, pitted, sliced, or 1 1/2 cups peach nectar
1 cup juice, such as raspberry, cherry or pomegranate
1 cup each: milk, crushed ice
Puree the peaches, juice, milk and ice in a blender or food processor until foamy; pour into glasses.
Nutrition information per serving:
68 calories, 17% of calories from fat, 1 g fat, 1 g saturated fat, 5 mg cholesterol, 12 g carbohydrates, 3 g protein, 27 mg sodium, 1 g fiber
