How to Increase Nutrition in Commercially Prepared Pancake Mix

Why would you want to increase the nutrition of a commercially prepared pancake mix like Great Value Complete Extra Fluffy pancake mix? Increasing the nutritional value allows you to enjoy the convenience of a prepackaged mix without sacrificing healthy eating options. Most non-organic, commercially prepared pancake mixes like this one contain: refined grain, high sodium levels, and unnecessary sugar.

Healthy dietary guidelines recommend substituting whole grain flour for white flour, and choosing foods with at least 4 grams dietary fiber and 8 grams protein per serving. (Average grams based on 6 servings per day, or 3 meals and 3 snacks). (Mayo Clinic)

Mayo Clinic Healthy Weight Pyramid

As a rule of thumb, whole grain flours can be substituted for up to half the white flour in any commercially prepared pancake mix without dramatically changing the end product. Whole grains flours are denser, so you may need to add more liquid to achieve the right batter consistency.

Supplies Needed

One cup commercially prepared pancake mix - Great Value Pancake Mix

One tablespoon nonfat dry milk powder - Carnation Instant Nonfat

Two tablespoons toasted wheat germ - Kretschmer

Two tablespoons ground flaxseed meal - www.bobsredmill.com

One-fourth cup spelt flour - Arrowhead Mills Spelt Flour

One-half cup quinoa flour - Bob's Red Mill Quinoa Flour

Two teaspoons powdered egg whites - Honeyville Foods

One and one-half cups water

Mixing Instructions

Add dry ingredients to bowl. Gently mix with whisk until well-combined. Add water all at once and stir until ingredients are moistened. Let batter rest for two minutes. This makes a thick batter and fat pancakes. If you prefer a thinner pancake, add more water until batter is thinner.

Spray or brush a preheated griddle with canola oil. Drop batter from a one-fourth cup measuring cup to make evenly shaped pancakes. Let pancakes cook until edges are done, and bubbles in the top have formed and popped. Turn and cook the other side until golden brown.

Serve warm with syrup or fruit. For convenience and ease-of-use, prepare the mix ahead of time by combining all the dry ingredients. Store in a tightly sealed glass container in the refrigerator for up to two months. A vacuum sealed glass jar can be stored for one year in a cool, dry spot.

Nutrition information: (based on information available from the manufacturers.)

Commercially Prepared Pancake Mix

140 calories (none from whole grain)
3 grams protein
Less than 1 gram fiber

Homemade Pancake Mix

237 calories (over half from whole grain)
9 grams protein
4.5 grams fiber

Summary

Add more whole grains to your diet by increasing the nutritional value of commercial pancake mixes.
Prepare the whole grain mix and store it for convenience, or for emergency preparedness.
Make healthy, tasty pancakes in minutes.

Source:
Mayo Clinic. 2009. 18 May 2009 .