Simple Sunday Pancakes

This is a great, simple pancake recipe.  Top it with lots of berries and nuts, or chocolate chips if you are feeling decadent.  If you use white whole wheat flour, you get the benefits of whole grains (lots of fiber, more protein and vitamins), but still a lighter pancake.  It also works with standard whole wheat or white flour—you’ll just find you need to add more or less milk to get the consistency right.

PancakePic

Photo credit: Layla Patel

  • 1 ½ cups white whole wheat flour (You can use other types of flour, but this one is whole grain and also very light.)
  • 1 ½ teaspoons baking powder
  • ½ teaspoon salt
  • 1 teaspoon vanilla
  • 1 ½ T maple syrup
  • 1 ½ cups vanilla soy milk plus a bit more to get a good consistency. (You can use unsweetened or sweetened soymilk.  Rice and almond work well too.)

Mix the dry ingredients together with a fork, or sift to break up any lumps in the baking powder.

Add the wet ingredients and stir.  Add more milk or water until the batter will run off your spoon like a syrup.  You can adjust the consistency depending on how you like your pancakes.

Use some oil or margarine to grease your pan, and heat it to medium.

You know the pan is hot enough when the batter will sizzle just a bit when poured on.

While you are cooking the first side, you can add blueberries, apple slices, chocolate chips, etc.

Flip when you see small bubbles form and remain open when they pop, even toward the middle of the pancake.  You may need to adjust your heat so that you don’t burn the bottoms.

Each of the four servings has 196 calories and 9 grams of protein, and has a carbon footprint of 48 g CO2-eq.  The breakdown is 26 and 21 CO2-eq per serving for the flour and vanilla soymilk, respectively, and 1 CO2-eq for the teaspoon of margarine. If you used unsweetened soymilk, the carbon footprint drops to 16 g CO2-eq for the milk, resulting in a total carbon footprint of 43 g CO2-eq per serving.

For comparison, if you used 2% dairy milk, an egg, and 1 t butter to grease the pan, the total footprint would be 201 g CO2-eq per serving, with 122, 39, and 14 g CO2-eq coming from the milk, egg, and butter, respectively.  (Each serving would have 220 calories and 10 g protein.)

Making pancakes for four people using this low carbon footprint recipe saves the gas you would use in a 3-mile car ride, or the energy to run a high efficiency light bulb for 26 hours.

For toppings, sticking with local, seasonal fruits is best. For example, a 100 g serving of strawberries would add approximately 9 g CO2-eq, while the same size serving of banana would add 33 g CO2-eq.

Enjoy your breakfast and have a great day!

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