Wednesday, February 19, 2003

Go with the (whole) grain

Getting the recommended three servings of whole grains each day is easier than you may think. If you wake up to a bowl of oatmeal and eat a turkey sandwich on two slices of whole wheat bread for lunch, you've met your daily quota.

The easiest way to know if you're eating a whole grain product is to check the ingredient list. Look for key words like "whole grain oats" and "whole wheat" at the top of the list.

Cran-Blueberry Whole-Grain Pancakes offer a double dose of whole grain goodness-rolled oats, whole wheat flour and wheat germ.

Cran-Blueberry Whole-Grain Pancakes

(About 16 pancakes)

3/4 cup whole wheat flour

1/2 cup Quaker oats (quick or old fashioned, uncooked)

1/4 cup toasted wheat germ

2 tablespoons sugar

1 tablespoon baking powder

1/4 teaspoon salt

1 1/3 cups fat-free milk

1 egg, beaten

2 tablespoons vegetable oil

1/2 cup dried cranberries

1 1/2 cups blueberries

1 jar (10 oz.) blueberry or blackberry fruit spread

1 tablespoon lemon juice

In large bowl, combine first six ingredients; mix well. In medium bowl, combine milk, egg and vegetable oil; blend well. Add to dry ingredients; mix just until moistened. Stir in cranberries.

Heat griddle over medium-high heat. Spray with cooking spray. For each pancake, pour scant 1/4 cup batter onto hot griddle; quickly top with 8 to 10 blueberries. Turn when edges look cooked. In microwavable bowl, heat fruit spread and juice on high (100 percent) 1 1/2 to 3 minutes until melted and smooth, stirring once. Serve with pancakes.

Nutrition information (per 1/8 of recipe): Cal. 245, Fat 4g (Sat. Fat 0.5g), Chol. 0mg, Sodium 230mg, Carbs 48g, Fiber 4g, Pro. 5g.

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