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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
Avoid this recipe if you are lactose intolerant.

Sodium
This is NOT a low sodium recipe.

GERD / Acid Reflux
No specific GERD triggers.

Gluten Sensitivity
This recipe is NOT safe for those who are sensitive to gluten.

 

"You have to eat oatmeal or you'll dry up. Anybody knows that."
-Eloise, Star of Kay Thompson's "Eloise" books

The refrigerator light goes on...

These are really good for you with tons of fiber but, because of the calories, best saved for a late Sunday brunch.

Cornmeal

Cornmeal is simply ground corn. The varieties of cornmeal are not quite that simple, however. It's helpful to know that there are three parts to a kernel of corn:

To make cornmeal, kernels are dried and then ground to either a fine, a medium or a coarse texture. Packages are either labeled stone-ground or steel-ground. The stone-ground method, sometimes referred to as water-ground, retains some of the hull and the germ while steel-ground cornmeal has mostly the endosperm. For cooking and baking purposes I prefer to use stone-ground cornmeal.

Polenta is simply cornmeal and Italian polenta recipes can be made with coarse ground cornmeal. Most of the polenta that you will find in specialty stores is a coarser grind than the coarse stone-ground American variety. It often has bits of corn in it and, as a result, it makes really great cornbread. (See also Blue cornmeal.)

1/4 cup grits = 130 calories, 0 fat, 0g sat fat, 0g mono fat, 3g protein, 29g carbohydrates, 30mg sodium, 5mg cholesterol


 

Whole Grain Pancakes



Servings = 2 | Serving size =2 pancakes

Cooking Time = 30 Minutes

This recipe can be multiplied by 2,2.5,3,3..

This recipe can be divisible by 2.

Leftover pancakes aren't very good. The batter will keep overnight but the pancakes will not be as good.

6 Tbsp whole wheat flour
6 Tbsp all purpose white flour
3 Tbsp medium grind yellow corn meal
1/8 tsp salt
1 tsp baking powder
1 Tbsp Splenda or stevia
6 Tbsp old fashioned oatmeal
1 cup non-fat buttermilk
1 large egg
2 large egg whites
2 tsp (per serving) unsalted butter
1 Tbsp pure maple syrup (per serving)

Sift the whole wheat flour, all purpose flour, corn meal, salt and baking powder into a large mixing bowl.

Fold in the oatmeal.

Add the buttermilk and egg substitute and blend well until mixture is smooth.

Heat a non-stick griddle over medium-high heat. Let the batter stand for at least 2 minutes while the griddle is heating. Stir once and wait another minute before placing batter on the griddle.

When the griddle is hot enough that a few drops of water will dance on the surface, reduce the heat to medium and place about 1/4 cup of batter for each pancake on the griddle.

Cook until small bubbles on the surface of the pancake form and then burst. Turn and cook for about 1/2 the time that the pancakes cooked on the first side.

Remove and top with one teaspoon of Take Control margarine on each pancake and serve one tablespoon of pure maple syrup for every two pancakes.

Nutrition Facts

Serving size = 2 pancakes (without fruit), 2 tsp. Take Control margerine, 1 Tbsp. pure maple syrup

Servings = 2

.

Amount Per Serving

Calories 437 Calories from Fat 70
  % Daily Value
Total Fat 8g 12%
    Saturated Fat 2g 12%
    Monounsaturated Fat 3g  
    Trans Fat 0g  
Cholesterol 107mg 36%
Sodium 469mg 20%
Total Carbohydrates 76g 25%
    Dietary Fiber 6g 24%
    Sugars 19g  
Protein 17g  
Vitamin A 18% Vitamin C 2%
Calcium 34% Iron 20%
Vitamin K 4 mcg Potassium 482 mg
Magnesium 89 mg

 

 

 
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