Whole grains include corn, oats, and brown rice. There are many crackers and cereals made with whole grains too. Be sure to read the label and make sure the first grain ingredient is listed as "Whole". Remember color is not always an indicator, especially when examining bread. Bread label as "Wheat" or made with "whole grain" is not whole grain. Be sure to check the ingredients list.
Whole Grain Pancake Recipe
Serves: 4 | Serving Size: 3 pancakes
- 1 cup whole-wheat flour
- 1/3 cup rolled oats
- 1/3 cup all-purpose flour
- 2 teaspoons of baking powder
- 1/2 teaspoon cinnamon
- 1 and 1/2 cups soy milk
- Mix the dry ingredients in a medium bowl. Add the soy milk and stir until the batter is smooth.
- Lightly spray a large non-stick skillet with cooking oil and heat it over medium-high heat. Spoon the batter into the skillet to form 3-inch pancakes.
- When the pancakes bubble, it’s time to turn them over. Cook the other side, then remove them from the pan. Repeat with remaining batter.
- Serve hot.
- Serves 4. Each serving contains 224 calories, 2 g fat, 0 g saturated fat, 0 g trans fat, 2 mg cholesterol, 42 mg sodium, 44 g carbohydrate, 5 g dietary fiber, 5 g sugar, and 10 g protein.
- Each serving also has 0% DV vitamin A, 0% DV vitamin C, 24% DV calcium, and 11% DV iron.