sodium-free baking powder
1 egg
1 cup (235 ml) milk
1 tablespoon (15 ml) vegetable oil
In a mixing bowl, stir together the dry ingredients. Combine the egg, milk, and oil. Add all at once to the flour mixture. Stir until blended but still slightly lumpy. Pour about ¼ cup of batter onto hot greased griddle for each pancake. Cook until browned on bottom (when bubbles form and then break). Turn and cook on other side until done.
Yield: 3 servings
Nutritional Analysis
Each with: 95 g water; 322 calories (20% from fat, 13% from protein, 67% from carb); 11 g protein; 7 g total fat; 1 g saturated fat; 2 g monounsaturated fat; 3 g polyunsaturated fat; 54 g carb; 1 g fiber; 13 g sugar; 265 mg calcium; 3 mg iron; 65 mg sodium ; 546 mg potassium; 261 IU vitamin A; 0 mg vitamin C; 83 mg cholesterol
Tip: The griddle is hot enough when a drop of water dropped onto it sizzles and breaks up immediately.
Waffles
Waffles are usually fairly high in fat and sodium. This recipe contains less fat than most. The waffles tend to be a little crispier and not as light as the traditional recipe with the beaten egg whites folded in.
1 cup (110 g) all-purpose flour
1 teaspoon sodium-free baking powder
1 teaspoon sugar
1 egg
¾ cup (175 ml) skim milk
1 tablespoon (14 g) unsalted butter, melted
Mix together dry ingredients. Combine egg, milk, and melted butter. Add to dry ingredients, mixing until just blended. Do not overbeat. Bake according to waffle iron directions.
Yield: 2 servings
Nutritional Analysis
Each with: 113 g water; 369 calories (23% from fat, 15% from protein, 62% from carb); 14 g protein; 9 g total fat; 5 g saturated fat; 3 g monounsaturated fat; 1 g polyunsaturated fat; 56 g carb; 2 g fiber; 2 g sugar; 267 mg calcium; 4 mg iron; 99 mg sodium; 528 mg potassium; 506 IU vitamin A; 1 mg vitamin C; 140 mg cholesterol
Apple Pancakes
A nice little change of pace for breakfast—and not nearly as difficult to make as people will probably think. Don’t tell anyone, though. It’s good for your reputation as a cook to be thought of as one who got up early and slaved over breakfast.
1 ½ cups (165 g) all-purpose flour
2 tablespoons (26 g) sugar
1 tablespoon (14 g) sodium-free baking powder
¼ teaspoon ground nutmeg
2 eggs
1 cup (235 ml) skim milk
1 cup (245 g) applesauce
2 tablespoons (28 g) unsalted butter, melted
Combine dry ingredients in a large mixing bowl. Beat together eggs, milk, applesauce, and butter. Add to dry ingredients and stir until just mixed, but still lumpy. Heat griddle and pour about 1/4 cup (60 ml) for each pancake. Allow to cook until bubbles burst. Flip and cook until golden.
Yield: 6 servings
Nutritional Analysis
Each with: 90 g water; 244 calories (23% from fat, 12% from protein, 65% from carb); 7 g protein; 6 g total fat; 1 g saturated fat; 3 g monounsaturated fat; 2 g polyunsaturated fat; 40 g carb; 1 g fiber; 4 g sugar; 185 mg calcium; 2 mg iron; 66 mg sodium ; 414 mg potassium; 350 IU vitamin A; 1 mg vitamin C; 83 mg cholesterol
Baked French Toast
For anyone who is making his or her own bread, this makes a great way to use up the remainder of a loaf. It’s an easy make-ahead breakfast for a weekend or holiday. You can reduce the fat and calories by leaving off the crumb topping and it will still taste great.
6 slices low sodium bread
3 eggs
3 tablespoons (39 g) sugar
1 teaspoon vanilla extract
2 ¼ cups (535 ml) skim milk
½ cup (60 g) all-purpose flour
6 tablespoons (90 g) brown sugar
½ teaspoon ground cinnamon, packed
¼ cup (55 g) unsalted butter
1 cup (145 g) blueberries, fresh or frozen
Cut bread into 1-inch (2.5 cm)-thick slices and place in a greased 9 × 13-inch (23 × 33-cm) baking dish. In a medium bowl, lightly beat eggs, sugar, and vanilla. Stir in the milk until well blended. Pour over bread, turning pieces to coat well. Cover and refrigerate overnight. Preheat oven to 375°F (190°C, gas mark 5). In a small bowl, combine the flour, brown sugar, and cinnamon.
1 egg
1 cup (235 ml) milk
1 tablespoon (15 ml) vegetable oil
In a mixing bowl, stir together the dry ingredients. Combine the egg, milk, and oil. Add all at once to the flour mixture. Stir until blended but still slightly lumpy. Pour about ¼ cup of batter onto hot greased griddle for each pancake. Cook until browned on bottom (when bubbles form and then break). Turn and cook on other side until done.
Yield: 3 servings
Nutritional Analysis
Each with: 95 g water; 322 calories (20% from fat, 13% from protein, 67% from carb); 11 g protein; 7 g total fat; 1 g saturated fat; 2 g monounsaturated fat; 3 g polyunsaturated fat; 54 g carb; 1 g fiber; 13 g sugar; 265 mg calcium; 3 mg iron; 65 mg sodium ; 546 mg potassium; 261 IU vitamin A; 0 mg vitamin C; 83 mg cholesterol
Tip: The griddle is hot enough when a drop of water dropped onto it sizzles and breaks up immediately.
Waffles
Waffles are usually fairly high in fat and sodium. This recipe contains less fat than most. The waffles tend to be a little crispier and not as light as the traditional recipe with the beaten egg whites folded in.
1 cup (110 g) all-purpose flour
1 teaspoon sodium-free baking powder
1 teaspoon sugar
1 egg
¾ cup (175 ml) skim milk
1 tablespoon (14 g) unsalted butter, melted
Mix together dry ingredients. Combine egg, milk, and melted butter. Add to dry ingredients, mixing until just blended. Do not overbeat. Bake according to waffle iron directions.
Yield: 2 servings
Nutritional Analysis
Each with: 113 g water; 369 calories (23% from fat, 15% from protein, 62% from carb); 14 g protein; 9 g total fat; 5 g saturated fat; 3 g monounsaturated fat; 1 g polyunsaturated fat; 56 g carb; 2 g fiber; 2 g sugar; 267 mg calcium; 4 mg iron; 99 mg sodium; 528 mg potassium; 506 IU vitamin A; 1 mg vitamin C; 140 mg cholesterol
Apple Pancakes
A nice little change of pace for breakfast—and not nearly as difficult to make as people will probably think. Don’t tell anyone, though. It’s good for your reputation as a cook to be thought of as one who got up early and slaved over breakfast.
1 ½ cups (165 g) all-purpose flour
2 tablespoons (26 g) sugar
1 tablespoon (14 g) sodium-free baking powder
¼ teaspoon ground nutmeg
2 eggs
1 cup (235 ml) skim milk
1 cup (245 g) applesauce
2 tablespoons (28 g) unsalted butter, melted
Combine dry ingredients in a large mixing bowl. Beat together eggs, milk, applesauce, and butter. Add to dry ingredients and stir until just mixed, but still lumpy. Heat griddle and pour about 1/4 cup (60 ml) for each pancake. Allow to cook until bubbles burst. Flip and cook until golden.
Yield: 6 servings
Nutritional Analysis
Each with: 90 g water; 244 calories (23% from fat, 12% from protein, 65% from carb); 7 g protein; 6 g total fat; 1 g saturated fat; 3 g monounsaturated fat; 2 g polyunsaturated fat; 40 g carb; 1 g fiber; 4 g sugar; 185 mg calcium; 2 mg iron; 66 mg sodium ; 414 mg potassium; 350 IU vitamin A; 1 mg vitamin C; 83 mg cholesterol
Baked French Toast
For anyone who is making his or her own bread, this makes a great way to use up the remainder of a loaf. It’s an easy make-ahead breakfast for a weekend or holiday. You can reduce the fat and calories by leaving off the crumb topping and it will still taste great.
6 slices low sodium bread
3 eggs
3 tablespoons (39 g) sugar
1 teaspoon vanilla extract
2 ¼ cups (535 ml) skim milk
½ cup (60 g) all-purpose flour
6 tablespoons (90 g) brown sugar
½ teaspoon ground cinnamon, packed
¼ cup (55 g) unsalted butter
1 cup (145 g) blueberries, fresh or frozen
Cut bread into 1-inch (2.5 cm)-thick slices and place in a greased 9 × 13-inch (23 × 33-cm) baking dish. In a medium bowl, lightly beat eggs, sugar, and vanilla. Stir in the milk until well blended. Pour over bread, turning pieces to coat well. Cover and refrigerate overnight. Preheat oven to 375°F (190°C, gas mark 5). In a small bowl, combine the flour, brown sugar, and cinnamon.
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