Ginger Oat Pancakes are a sensational way to welcome fall… that is, if it still didn’t feel like summer. These were popular with my taste-testers and I hope you enjoy them.
This week’s recipe was shared by a lovely and passionate-about-your-health gal, Dr. Aparna Mele. Dr. Mele is a local gastroenterologist, and she’s been my doctor for several years. She is so enthusiastic about wellness in Berks County that the 2 Weird Hungry Girls have hosted her on “Wellness: Gardening Your Gut.” She is inspired by the unfortunate but true statistic of obesity and heart disease in Berks and the possibility a healthy diet and lifestyle can prevent disease.
This recipe is not the typical “add water to boxed pancake mix,” but don’t let that scare you. It’s just as easy to prepare, and it’s sure to keep you feeling full until your healthy midday snack break.
Need inspiration for those midday snacks? Stop by the Guts & Glory festival and bring the whole family for games, cooking demos, expert lectures and a farmer’s market. You can even enjoy some dancing!
Dr. Mele’s recipe calls for egg whites, which she often uses in her own baking. “Egg whites have zero cholesterol, which is solely contained in the yolk, so it makes sense to omit them in recipes for individuals with certain medical conditions like high cholesterol, cardiovascular disease or diabetes,” she says.
She also uses whole wheat flour, since “whole wheat and white flour significantly differ in nutritional content. The refining process removes the outer brown layer that contains the highly nutritious bran and the germ of the wheat grain. Plus more than half of the important vitamins and minerals are lost, along with fiber. A ½ cup of white flour has 1.3g fiber, while a ½ cup of whole wheat flour has 6.4g. Adults need about 30g of fiber a day; it has enormous health benefits, including controlling blood sugar, lowering LDL or ‘bad’ cholesterol, and reducing colon cancer risk.”
- 1 cup water
- 1 cup quick-cooking oats
- ¾ cup whole wheat flour
- 1½ teaspoons baking powder
- 1 teaspoon ground ginger
- ¼ teaspoon baking soda
- 3 egg whites
- ½ cup low fat or skim milk
- 1 tablespoon grated orange peel
- ½ cup low sugar raspberry spread
- Cut fresh fruit of your choice (bananas, oranges, pear, or apple)
- In a 1-quart saucepan over high heat, bring the water to a boil; stir in the oats. Remove from heat.
- In a large bowl, combine the flour, baking powder, ginger and baking soda. Stir in the egg whites, milk, orange peel and cooked oats.
- Spray a 12-inch, nonstick skillet with cooking spray. Place the skillet on the stove over medium heat. Spoon the batter into the hot skillet, using ¼-cup portions and spreading into a 3-1/2 inch round for each pancake.
- Cook until golden, about 2 minutes per side, turning once.
- Top with raspberry spread and fresh fruit. (Add a bit of freshly grated ginger for an extra treat!) Serve immediately.