How are we as Americans doing on our fruit and vegetable intake?
In 2013, the Behavioral Risk Factor Surveillance System (BRFSS) found that less than 18% of adults in America eat the recommended amounts of fruit, with less than 14% of adults in America eating the recommended amounts of vegetables.
With this issue in mind, the 2015 USDA Dietary Guidelines for Americans recommends that we increase our intake of fruits and vegetables, as well as consume less than 10% of our total caloric intake from added sugar.
What can we do about this?
We can pay attention.
We can act.
I love creating nutrient-dense recipes for my family. Pancakes are one of our favorites. Good news here, this pancake recipe has all the added sugar cut out, in addition to containing whole grains and 1 cup equivalent of fruit per serving.
By topping them with more fruit instead of maple syrup, you can have a delicious treat while increasing the nutrient density of an American favorite breakfast.
You CAN eat well delicious!
BLUEBERRY BANANA PANCAKES
Yields about 8 pancakes, or 2 servings
- 3/4 cup whole wheat flour*
- 2 tbsp baking powder
- 1/4 tsp salt
- 2 medium bananas, ripe, mashed
- 1/2 cup milk of choice
- 1 tsp vanilla extract
- 1 cup blueberries
- Turn on your skillet/griddle to medium to medium-high heat.
- While your skillet is heating up, combine the flour, baking powder, salt, and cinnamon. Set aside. Combine the bananas, milk, and vanilla extract in a separate bowl, and add to flour mixture. Stir to combine. Fold in blueberries.
- Once your skillet is ready, spray the pan with nonstick cooking spray. Pour batter onto the skillet using a 1/3-cup measuring cup.
- Once you see lots of bubbles, carefully flip the pancakes (they will be delicate). It should take about 1-2 minutes per side. As soon as they are lightly golden brown on both sides, remove them from the heat.
- Top with your favorite toppings, and dig in!
I used organic unsweetened soy milk, but you can use any milk you would like. Fresh or frozen blueberries will work. We topped our pancakes with 1/2 cup homemade unsweetened applesauce and more blueberries.
You can also use ¼ cup unsweetened protein powder in place of ¼ cup of the flour to increase the amount of protein. 1/4 cup coconut flour would also work, which would bring a coconut flavor as well as another good source of fiber.
*Nutritional facts listed in printer-friendly version linked below.
What are your favorite pancake toppings?
What are some ways you are increasing the nutrient density of the foods you eat?