Epic 100% Whole Wheat Blueberry Pancakes With Almond Milk (Loved Recipe)

Our recipe for whole wheat blueberry pancakes is the stuff of legends. Light, Fluffy and divinely delicious! You’ll never look at another pancake in the same way again!

Im sure you agree that pancakes are a tasty treat, especially when the blueberries are freshly picked, ripe and plump with juice. Today however, let me introduce you to a recipe that will change the way you think about pancakes and is so good there is no need to stop enjoying them when berry season ends. 

These whole wheat blueberry pancakes with almond milk are just as good, in fact some would argue are even more delicious, when frozen blueberries are used straight from your freezer.

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What Makes Frozen Whole Wheat Blueberry Pancakes Better?

The frozen blueberries are the magic ingredient and make the pancakes truly special.

When you finally add the blueberries to your pancake batter mix you will see, and feel, the texture thicken and almost freeze. The batter will take on a soft serve ice cream consistency. One that almost tempts you to skip the cooking and tuck in!

If you can avoid eating from the bowl you will find that somehow this weird frozen matter actually works perfectly. It enables you to form the perfect sized pancake just by adding a single scoop to the center of your hot skillet .

When the cold batter hits the hot pan your pancake will spread evenly and you will have a finished product with a luxurious texture, and that is fluffy, light and airy! Yum!

blueberries are one of the best natural remedies for high blood pressure, whole wheat blueberry pancakes with almond milk recipe
Use Frozen Blueberries For Extra Special Pancakes

This is a wonderful way to enjoy these breakfast beauties all year round. No matter how often you make them, it always feels like a decedent treat. The great news? This recipe is healthy and, when eaten in sensible portion size, will not cause you to pile on any pounds!

How Are Whole Wheat Blueberry Pancakes With Almond Milk Healthy?

Our blueberry pancakes need to be tried to be believed. They are what you expect from all pancakes, light and fluffy!  But because we use whole wheat flour and almond milk they are also healthy and good for you!

Benefits Of Using Whole Wheat Flour.

Whole wheat flour is a great source of carbohydrates; these carbs will turn into glucose, which is our brains preferred source of energy. This energy helps keep you alert and in a good mood beyond just breakfast.

Whole grains provide us with a valuable source of fiber, both soluble and insoluble. The soluble fiber is dissolved and absorbed in your digestive system and is helpful for slowing the absorption of sugar into your blood. This is also helpful when you wish to lower cholesterol. 1Consumption of whole-grain diets lowers LDL cholesterol and TC, but not HDL cholesterol or triglycerides, compared with consumption of non-whole-grain control diets. Whole-grain oat appears to be the most effective whole grain for lowering cholesterol. American Society For Nutrition. 2015

Insoluble fiber, as its name suggests, does not dissolve and this helps us keep bowel movements regular and avoid constipation.

The fiber we find in our pancakes from the whole wheat flour helps us feel fuller for longer, which is great for helping maintain a healthy weight as well as for those wishing to eat well while still losing weight. 2 A Campaign for Grains. Georgia State University.

Whole-wheat flour is an excellent source of B-vitamins. 3There are many different B vitamins, including thiamin, riboflavin, niacin, pyridoxine (B6), and cobalamin (B12). The B vitamins work together to help your body use the energy you get from food. Some B vitamins are also important in helping the body use protein from the diet to build new cells and tissues. University of Massachusetts.

A typical serving of whole wheat pancakes (2 large, or 3 medium), provides us approximately 11 grams of fiber. This keeps us feeling fuller for longer and helps avoid the temptation to eat other calorie dense foods throughout the day.

Even plain old pancakes provide a source of vitamins and minerals, when we switch to whole wheat pancakes we benefit from the higher levels of calcium, iron, phosphorus and riboflavin.

Health Benefits of Blueberries.

Dietary fiber. Like whole wheat flour, blueberries are a great source of fiber. This helps keep bowel movements regular, lower cholesterol and stabilize or lower blood sugar levels.

Vitamin C.  The Vitamin C found in blueberries supports us to maintain a healthy immune system, prevent iron deficiency and aid our iron absorption.

Manganese. Manganese found in blueberries aids in the absorption of the other dietary nutrients, helps us process cholesterol, and may even promote bone health. 4Manganese is a trace mineral that is essential to our bodies in small amounts. Because we cannot make it, we must obtain it in food or supplements. Manganese is a coenzyme that assists many enzymes involved in breaking down carbohydrates, proteins, and cholesterol. It also assists enzymes in building bones and keeping the immune and reproductive systems running smoothly. Manganese works with vitamin K to assist in wound healing by clotting the blood. Harvard T. H. Chan School Of Public Health,

Phytonutrients. Blueberries are packed full of the antioxidant anthocyanin. Antioxidants help our body to reduce cell damage and inflammation. 5Blueberries are a nutrient rich fruit containing antioxidants and anti-inflammatory compounds particularly anthocyanins, proanthocyanins, flavanols and tannins that are reported to be effective in reducing cholesterol and other blood lips, thereby reducing the risks of cardiovascular disease. Blueberry consumption is also associated with reducing the growth of some types of cancers, alleviating the cognitive decline seen in Alzheimer’s patients, lowering the severity of stroke damage and, like cranberries, blueberries contain compounds that prevent the adhesion of bacteria responsible for urinary tract infections. The Botanical Dietary Supplements Research Center, Louisiana State University.

Almond Milk Health Benefits.

With the addition of Almond Milk we are consuming fewer calories so this further supports weight management. It is low in carbohydrates, an excellent source of Vitamin E and enriched with Vitamin D which helps with heart function, bone strength, and immune function.

As a plant based milk we gain a product that is naturally lactose free and still provides us with an excellent source of calcium.

Get ready for a true treat.  These blueberry whole wheat pancakes are breakfast treats will become a firm favorite!  Divine with just a hint of cinnamon.

The Whole Wheat Blueberry Pancakes Recipe.

whole wheat blueberry pancakes with almond milk

Whole Wheat Blueberry Pancakes With Almond Milk.

avatar for holisticjbHolisticJB
Wholesome, Hearty And Healthy! A wonderful way to start the day! Who would have believed that these pancakes would also be such a healthy breakfast items. Enjoy!
5
Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Course Breakfast
Cuisine American
Servings 6 people
Calories 194 kcal

Ingredients
  

  • flour1.5 cups flour whole wheat
  • baking powder2 tsp baking powder
  • light brown sugar1 tbsp brown sugar
  • almond milk1 cup almond milk
  • milk cup milk
  • cinnamon sticks½ tsp cinnamon
  • vanilla extract1 tsp vanilla extract
  • eggs1 egg large
  • vegetable oil1 tbsp vegetable oil
  • blueberries1 cup blueberries frozen

Instructions
 

  • In a large mixing bowl combine the dry ingredients –1.5 cups flour, 2 tsp baking powder, 1 tbsp brown sugar and ½ tsp cinnamon.
    1.5 cups flour, 2 tsp baking powder, 1 tbsp brown sugar, ½ tsp cinnamon
  • In another bowl crack the 1 egg and whisk lightly to combine yolk and white. To the egg add the 1 cup almond milk, ⅓ cup milk, 1 tsp vanilla extract and 1 tbsp vegetable oil. Whisk well to combine.
    1 cup almond milk, ⅓ cup milk, 1 tsp vanilla extract, 1 egg, 1 tbsp vegetable oil
  • Pour the liquid mix into the flour mixture, and gently fold the mix until the flour is just moistened. Do not over mix!
  • Add the frozen 1 cup blueberries and stir gently to combine.
    1 cup blueberries
  • Coat a heavy frying pan or skillet with cooking spray and place on a medium-high heat. Ladle the batter into your hot pan. I use a large ice-cream scoop. When the top forms air bubbles flip the pancake gently to cook the other side. Serve immediately with your choice of fresh and healthy toppings.

Video

YouTube video

Notes

  1. If using frozen blueberries add them just before cooking. The frozen berries make the batter stiff, almost like cookie dough. Add a spoonful to the hot skillet and it will gently melt into the perfect pancake and results in amazingly light, fluffy and aerated pancakes.
  2. Remember that you can also purchase white whole wheat flour. This is great for those fussy about flour.

Nutrition

Serving: 121gCalories: 194kcalCarbohydrates: 32.64gProtein: 6.59gFat: 4.5gSaturated Fat: 1.103gPolyunsaturated Fat: 1.013gMonounsaturated Fat: 2.125gTrans Fat: 0.047gCholesterol: 35mgSodium: 29mgPotassium: 300mgFiber: 1.7gSugar: 6.99gVitamin A: 157IUVitamin C: 0.7mgCalcium: 152mgIron: 1.75mg
Keyword blueberry pancakes, pancakes
Did you try this recipe?We would love to see it. Mention @healthynatured or tag #healthynatured so we can all celebrate your brilliance!

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epic 100% whole wheat blueberry pancakes with almond milk (loved recipe)

References

  • 1
    Consumption of whole-grain diets lowers LDL cholesterol and TC, but not HDL cholesterol or triglycerides, compared with consumption of non-whole-grain control diets. Whole-grain oat appears to be the most effective whole grain for lowering cholesterol. American Society For Nutrition. 2015
  • 2
    A Campaign for Grains. Georgia State University.
  • 3
    There are many different B vitamins, including thiamin, riboflavin, niacin, pyridoxine (B6), and cobalamin (B12). The B vitamins work together to help your body use the energy you get from food. Some B vitamins are also important in helping the body use protein from the diet to build new cells and tissues. University of Massachusetts.
  • 4
    Manganese is a trace mineral that is essential to our bodies in small amounts. Because we cannot make it, we must obtain it in food or supplements. Manganese is a coenzyme that assists many enzymes involved in breaking down carbohydrates, proteins, and cholesterol. It also assists enzymes in building bones and keeping the immune and reproductive systems running smoothly. Manganese works with vitamin K to assist in wound healing by clotting the blood. Harvard T. H. Chan School Of Public Health,
  • 5
    Blueberries are a nutrient rich fruit containing antioxidants and anti-inflammatory compounds particularly anthocyanins, proanthocyanins, flavanols and tannins that are reported to be effective in reducing cholesterol and other blood lips, thereby reducing the risks of cardiovascular disease. Blueberry consumption is also associated with reducing the growth of some types of cancers, alleviating the cognitive decline seen in Alzheimer’s patients, lowering the severity of stroke damage and, like cranberries, blueberries contain compounds that prevent the adhesion of bacteria responsible for urinary tract infections. The Botanical Dietary Supplements Research Center, Louisiana State University.
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Author
HolisticJB
Educator and International Leadership Consultant with over 20 years experience, and still loving it! Qualified and Licensed Reiki Master Teacher, Hypnotherapist and Chakra Energy Health Body Worker. A traveler, a foodie and a knowledge seeker with a passion for all things healthy, herbal and energy holistic!