Fruit Pancakes

Fruit Pancakes

  Ingredients  

Makes 4 servings
Parent Help Meter = MEDIUM

Directions
Make the pancake batter according to package directions. Have 2 cups of the fruit, plain or mixed, ready. Coat a skillet or griddle with pan spray and heat. When it’s nice and hot, spoon the batter into the hot pan making whatever size cakes you want. Scatter the fruit on top, ¼ cup for smaller cakes and ½ cup for larger ones. Turn when brown and cook until done. Lay on a hot plate, top with a few more berries, and serve immediately.

 

 

• Pancake mix (or your favorite “from scratch” pancake batter) for 4 servings

• 2 cups thawed frozen or fresh blueberries

• 1 cup thawed frozen or fresh strawberries (make sure to drain frozen fruit), or banana pieces

 
 

 

 

 


(Calculations are approximations. The nutritional content may vary depending upon degree of cooking and cooking method.) Calories: 230

  • Total Fat: 6 g
  • Carbohydrate: 40 g
  • Protein: 4 g
  • % of Calories from Fat: 23%
  • % of Calories from Carbohydrate: 70%
  • % of Calories from Protein: 7%
  • Fiber: 3 g
  • Calcium: 50 mg
  • Sodium: 400 mg

  • Adding ½ cup fruit to the batter and on top of the pancakes will provide 1 serving of fruit per person.
  • One serving of pancakes is about one 4-inch pancake. This constitutes one serving from the grains, breads, and starchy vegetables group. Use whole wheat pancakes for additional grams of fiber.
  • Strawberries have about 45 mg of vitamin C per ½ cup, 100% of the Daily Value for children.
  • Blueberries and strawberries both have important phytochemicals called anthocyanins, the substance that gives fruit its red, blue, or purple color. These compounds are believed to have potential anti-oxidant or anti-inflammatory properties. Researchers believe that antioxidants may help prevent cancer and other chronic diseases.
  • Pancake mix can be high in sodium, look for those mixes with lower sodium per serving. The American Heart Association recommends that all individuals look for items with only 480 milligrams of sodium per serving.
  • Drink 1 cup of skim milk with your pancakes for about 8 extra grams of protein and additional calcium. Also, skim milk adds a serving from the dairy group to this meal.

  • Be sure to cool the pancakes if you are feeding younger children that are still using fingers to eat, pancakes make great finger food!
  • Parents may have to help kids around the hot skillet or griddle. Keep handles toward the wall to prevent hot pans from being knocked off the stove.

Recipe courtesy of 5 A Day Fruits and Vegetables, Centers for Disease Control