Have you ever made a pancake that mistakenly came out looking like something? Perhaps you purposely made a Mickey Mouse? I discovered that when you start cooking a pancake and later add more batter to it an amazing thing happens. Shapes and shading appear and when controlled can make some amazing creations. These pancake aliens are a great way to get your kids to eat these healthy pancakes. Get them involved and let them create their own shapes and creatures.
Yield: Makes about 12
1 cup all purpose flour
1/4 cup flaxseed meal*
1/4 cup finely ground walnuts (a coffee grinder works well)
1 1/2 teaspoons baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
1 1/4 cups reduced-fat (2%) buttermilk
1/4 cup pure maple syrup
1 large egg
1 tablespoon (or more) vegetable oil
Additional pure maple syrup
Special tools: squeeze bottle
Whisk flour, flaxseed meal, walnuts, baking powder, baking soda, and salt in medium bowl to blend. Whisk buttermilk, 1/4 cup maple syrup, and egg in another medium bowl. Add buttermilk mixture to dry ingredients and whisk just until incorporated. Add more buttermilk or water to get a runnier texture than normal pancakes. Put batter in a squeeze bottle.
Brush large nonstick skillet lightly with vegetable oil and heat over medium heat. Decide what shape or image you are going to create and start by squeezing out the outline in the heated pan. Let the outline cook for a little while so it darkens slightly. Fill in the blanks with the remaining batter and cook until bubbles appear on surface of pancakes and undersides are golden brown, about 2 minutes. Turn pancakes over and voila the image appears. Continue to cook other side until golden on bottom, about 2 minutes. Brush skillet lightly with vegetable oil as needed before adding each batch. Transfer pancakes to plates. Serve with additional maple syrup.
*Sold at natural foods stores and some supermarkets. If flaxseed meal isn't available, buy flaxseeds and use a spice grinder or coffee mill to grind them into a fine powder
Per pancake: calories, 112; total fat, 5 g; saturated fat, 1 g; cholesterol, 19 mg; fiber, 1 g
Nutrition Note: By incorporating ground flax seeds and walnuts, this recipe amps up the nutrient content by packing in healthy omega-3 fatty acids. Several studies have found that children with ADHD are often deficient in these healthy fats and that by returning them to the diet symptoms of ADHD may lessen.
Mushroom Rice Frittata
• 2 cups water
• 1/2 cup brown rice
• 1/8 teaspoon salt
• 5 large eggs
• 2 large egg whites
• 2 tablespoons chopped fresh parsley
• 1/2 teaspoon salt, divided
• 1/2 teaspoon freshly ground pepper, divided
• 1/4 teaspoon ground nutmeg
• 2 teaspoons extra-virgin olive oil
• 1 cup chopped red onion
• 1 pound sliced shitake mushrooms
• 1/2 cup finely shredded Fontina cheese
• 4 thin slices ham
• 1 tablespoon minced fresh basil
To prepare rice: Combine water, rice and salt in a small heavy saucepan; bring to a boil. Cover, reduce heat to maintain a simmer and cook until the rice is tender with a slight bite, 40 to 50 minutes. Drain if there is any liquid remaining. Let cool.
To prepare frittata: While rice is cooking, beat eggs and egg whites in a large bowl with parsley, 1/4 teaspoon salt, 1/4 teaspoon pepper and nutmeg.
Heat oil in a 10-inch non stick skillet with a oven safe handle, over medium heat. Add onion and the remaining 1/4 teaspoon each salt and pepper; cook, stirring, until softened, about 3 minutes. Stir inmushrooms and cook, stirring frequently, until they release their liquid and the pan is dry, 6 to 8 minutes. Reduce heat to medium-low; stir in the cooked rice.
Pour the reserved egg mixture evenly over the rice and vegetables. Partially cover and cook until set around the edges, about 5 minutes. Sprinkle with fontina cheese and ham. Place the pan under broiler and broil until the eggs are set and the top is nicely browned, about 2 minutes. Sprinkle with fresh basil and serve.
Per serving: 210 calories; 9 g fat ( 3 g sat , 3 g mono ); 190 mg cholesterol; 18 g carbohydrates; 0 g added sugars; 17 g protein; 2 g fiber; 681 mg sodium; 424 mg potassium
Nutrition Note:Starting your child's day off with this protein-rich frittata is an egg-cellent way to start their day off on a high note. While a sugary bowl of cereal may simply result in a blood sugar crash, beginning the day with a good source of protein and fiber will help your child stay more focused all morning long.
Banana Rice Breakfast Bowl
This rice bowlis dairy and gluten-free, but the bananas and rice milk make it so creamy and rich-tasting, no one will know the difference.
8 servings, generous 1/2 cup each | Active Time: 30 minutes | Total Time: 3 1/2 hours (includes 2 hours chilling time)
• 1 cup brown basmati rice
• 2 cups water
• 1/2 teaspoon salt
• 3 cups plus 1 tablespoon gluten-free vanilla rice milk, divided (see Tip)
• 1/3 cup light brown sugar
• 1/2 teaspoon ground cinnamon, plus more for garnish
• 1 tablespoon cornstarch
• 4 ripe bananas, divided
• 1 teaspoon vanilla extract
1. Combine rice, water and salt in a medium saucepan and bring to a boil. Reduce heat to low, cover and cook until the liquid is fully absorbed, 45 to 50 minutes.
2. Stir in 3 cups rice milk, brown sugar and 1/2 teaspoon cinnamon and bring to a lively simmer. Cook, stirring occasionally, for 10 minutes. Stir cornstarch and the remaining 1 tablespoon rice milk in a small bowl until smooth; add to the pudding. Continue cooking, stirring often, until the mixture is the consistency of porridge, about 10 minutes. Remove from the heat.
3. Mash 2 bananas in a small bowl. Stir the mashed bananas and vanilla into the pudding. Transfer to a large bowl, press plastic wrap directly onto the surface of the pudding and refrigerate until cold, at least 2 hours.
4. Just before serving, slice the remaining 2 bananas. Top each serving with a few slices of banana and sprinkle with cinnamon, if desired.
Per serving : 208 Calories; 2 g Fat; 0 g Sat; 0 g Mono; 0 mg Cholesterol; 49 g Carbohydrates; 3 g Protein; 3 g Fiber; 182 mg Sodium; 213 mg Potassium
3 Carbohydrate Serving
Courtesy: Sue Chef, www.smartlivingnetwork.com