Whole wheat pancakes are essentially pancakes made with whole wheat flour. It’s the perfect alternative for those who are mindful of health and calorie intake and weight management. Pancake’s credibility has suffered a significant knock in recent years due to the emergence of reduced carb and gluten-free dietary programs. However, for all of its variability, whole wheat pancakes are one type of pancake that’s generally a good supplement to any balanced diet, regardless of brand or preparation.
Whole wheat pancakes also fit well in with the USDA’s recommendation to eat half of your grains whole. So, why exactly are whole wheat pancakes better for you than the regular ones? Well, in order to make whole wheat pancakes, you must use flour that has both bran and germ. Wheat contains the greatest nutrients here, including fibre, folate, iron, magnesium, potassium, and B – complex nutrients.
The Evolution of Pancakes
Throughout the ages, pancakes have proven to be a long-lasting and popular food item. In our minds, they bring back memories of family dinners and Sundays spent relaxing in front of the television with them.
For generations, pancakes have been an important part of the diets of people all across the world. In the Stone Age 30,000 years ago, gurus think that pancakes were appreciated. Furthermore, researchers discovered pancakes in the gut of Otzi The Iceman, whose remains stretch back over five millennia! Ancient Greek and Roman pancakes were fashioned with wheat, olive oil, nectar and frothed milk.
Pancakes featured prominently in the works of ancient Greek philosophers too. They’re even mentioned by Shakespeare himself in a few of his plays. Breakfast was spiced up in the English Renaissance with the addition of rosewater and sherry-soaked apple in the form of pancakes. People started to use the term “pancake” as far back as the fifteenth century, and by the nineteenth century, it had into common use in the United States. They used to be known as Indian cakes, trip cakes, buckwheat cakes, and griddle cakes, amongst other nicknames. Buckwheat or corn were used to make pancakes in the United States. Thomas Jefferson was such a fan of pancakes that he even sent a formula back to his birthplace from the White House!
Why Eat Whole Wheat Pancakes?
The following benefits are mentioned by Very Well Fit.com.
It Aids in the Reduction of Body Weight
Whole wheat, despite its reputation as a weight gainer, may really help you lose weight. Consuming whole wheat does not lead to weight increase, according to epidemiological research, and may even help people lose weight.
Possibly Lessens the Chances of a Stroke
The same studies that found a relationship between whole grain consumption and a decreased risk of heart disease also found one for stroke. In addition, there’s more! According to the findings, people were living longer when they consumed more whole grains.
Enhances Cardiovascular Health
For good reason, whole grains have traditionally been hailed as heart-healthy staples. Consuming more whole grains has been linked to a lower risk of cardiovascular illness and coronary heart disease.
Lowers the Chance of Developing Type 2 Diabetes
Those who are at high risk of acquiring type 2 diabetes may be relieved by recent findings. Whole grain diets have been shown to reduce the risk of developing type 2 diabetes.
Helps to Maintain a Healthy Digestive System
When it comes to digestive health, fibre is essential—and not only for relieving constipation. Whole grain meals are an excellent source of fibre, which encourages the growth of good bacteria in the intestines. Pre-biotic effects have been shown to improve intestinal health and overall health.
Vitamins and Minerals are Necessary for the Proper Functioning of the Body
Whole wheat pancakes may have a broad range of vitamins and minerals depending on the manufacturer’s choice of fortification. Thiamine, riboflavin, and folate are all found in modest levels in most whole wheat products (less than 10% of the RDI). Iron and potassium are also found in certain whole wheat items.
A Slow Energy Release Carbohydrate!
Fibre from whole wheat pancakes helps you feel full for longer. Total carbs in a pancake can e range from 15 – 20 grams, with fibre accounting for the majority of those grams.
It’s a Source of Protein
A good chunk of plant-based protein can be found in whole wheat, which is an excellent source of complex carbohydrates. Up to four grams of protein may be found in one whole wheat pancake.
It Has Zero Fat!
No fat is found in whole wheat pancakes unless it is enriched with oil.
Whole Wheat Pancake Recipe
Use the followingingredients for your whole wheat pancake recipe
- 3/4 cup whole wheat flour
- 3/4 cup flour
- 2 tbsp sugar
- 1 egg
- 4 tbsp unsalted butter or coconut oil as a healthier option
- 1 1/2 tsp vanilla essence
- 1/2 tsp ground cinnamon
- 1 tbsp baking powder
- 1/2 tsp salt
- 1 1/2 cups milk
Method Used
How to Make Your Batter
- Set aside a medium bowl of flours, sugar, cinnamon, baking powder, and salt.
- Heat the milk to lukewarm, not boiling, before using
- For best results, combine all four ingredients in a large bowl and whisk well.
- Add water to the flour concoction and stir until it becomes a paste.
- Fork-mix until only little chunks of flour appear after pouring milk liquid into centre.
- Ensure that you don’t over-stir the batter. A thick batter is expected. I recommend adding two tablespoons additional milk if the sauce seems to be sticking to the bottom of the pan.
Fry Your Pancakes
- Over medium heat, prepare a big pan (or griddle) of your choice.
- If the water splatters about the pan and ultimately evaporates, the pan is prepared for cooking.
- Using a pastry brush, lightly coat the pan with butter. Gently spread out a 4-inch circle using a 1/4-cup portion of the batter. A spoon or base of a spoon may help thin down a thick batter if necessary.
- It takes around 2 minutes for the pancakes to puff and bubble on the surface after they’ve been dry for a few minutes.
- A light browning and cooked centre should be achieved in about 2 mins after the pancake is turned.
- Eat the pancakes hot with honey, sliced apple, or other garnishes.
- As mentioned earlier, whole wheat pancakes are an ideal low GI carbohydrate for white carbohydrates like white bread.
- For a great breakfast, whip up an omelette packed with healthy veggies and enjoy them with these pancakes.
- You could also enjoy these pancakes with fresh blueberries, flaked almonds, a sprinkle of cinnamon, and some yoghurt as a nutritious breakfast.
FAQs
Yes, you may prepare your pancake mix a day prior, and store it in the refrigerator overnight before using it the following day.
Yes, whole wheat pancakes are made of whole wheat flour, which is actually a low GI food. Whole wheat also contains no fat and has the ability to release energy slowly. This keeps you fuller for longer and prevents you from overeating. This means you’ll be consuming less calories throughout the day, this countering weight gain.
There are 172 calories in one whole wheat pancake.
