Breakfast is called the most important meal of the day, and with good reason. Eating a healthy breakfast supplies the fuel you need to start your day. Breakfast can keep you feeling fuller longer, which will aid in weight management, and it can also help control your blood glucose. That being said, breakfast does not have to be an elaborate meal. The Diabetes Hub of the American Diabetes Association suggests you avoid refined starches and sugars, watch your carb intake, choose healthy unsaturated fats, such as nuts, seeds and avocado, and incorporate lean meats, such as hard-boiled eggs, cottage cheese, Greek yogurt with fresh fruit and granola.
When it comes to meal planning, diabetics may be the first to admit that breakfast presents a special challenge. The reason is the typical American breakfast consists of mainly carbohydrates (bread, bagels, cereal, pancakes) and protein (eggs, sausage, bacon and the like). Because carbs can spike your sugar level very quickly, it is important that you limit your carb intake as much as possible. So, how do you do this without eliminating carbs (or breakfast) altogether?
The following recipe for oatmeal pecan pancakes is full of fiber and substitutes wheat flour with oats, which means you can enjoy a nutritious breakfast without the guilt. So, why not try this Saturday morning favorite supplied by the Diabetes Food Hub? You and your family will enjoy it.
- 1 cup quick cooking oats
- 1 1/2 tsp b. powder
- 2 eggs
- 1/3 cup skim milk
- about 1/2 medium mashed banana
- 1/2 tsp vanilla extract
- 2 tbsp chopped pecans
- 1 tbsp canola oil
Method
- Using a food processor, process the oats to a flour-like consistency. Mix oats and baking powder in a small bowl and set aside.
- Mix eggs, milk,vanilla, and mashed banana in a separate bowl. Add to dry ingredients and mix until just combined. Then fold in pecans.
- Heat oil in non-stick skillet on medium heat. Drop 1/4 cup of batter on to hot skillet and cup on both sides.
If you make these this weekend, drop me a line and let me know how they turned out. One pancake provides 130 calories.
I like to use my heavy, cast iron stove-top grill for making pancakes, but I have to turn the burner down low as once it is heated, it retains the heat for a long time. It also uses less oil for cooking. I have had mine for a long time and it still works well. I use it not only for pancakes, but to grill other foods such as salmon, vegetables and the like. You may not be able to find one like mine now , but the one below from Amazon seems like a good substitute. If you click on the image below and make a purchase, I will receive a commission as it is an affiliate link. Thank you!
