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PANCAKE AND WAFFLE MIX
National Institute of Fitness, Utah
Health and wellness advocates Marcus Sorenson and his Vicki, started the National Institute of Fitness in St. George, Utah, decades ago, and helped thousands of its guests shed fat and regain health. The NIF ultimately transitioned into its current identity -- the renowned Red Mountain Spa. This recipe is from the early incarnation of NIF, and it's still a good pantry stable.
2 cups whole-wheat flour
1/2 cup instant nonfat dry milk
1/2 cup sweet dairy whey (available in health food stores and from Bob's Red Mill)
1/2 cup powdered egg white (available in health food stores and King Arthur Flour)
3-6 packets of Splenda or Equal to taste, or, a scant amount of Stevia, to taste.
1 tablespoon baking powder
Mix all ingredients and store in an airtight container. To prepare pancakes or waffles, add water until the desired batter consistency is reached. Thinner, more watery batter for pancakes, and thicker, less watery batter for waffles. Scoop batter onto a hot griddle which you've sprayed lightly with low-calorie vegetable spray. For pancakes, use approximately 1/4 cup for a large pancake. For waffles, use approximately 1/2 cup batter per waffle.
Makes 10 each of 3 inch pancakes. 2 pancakes or 1 waffle per serving = 204 calories.
Note: The sweeteners are added to taste, but aim for a lesser amount. The dairy whey is sweet, plus, it's easier to make a less-sweet mix and add more if you need it after you've made your batter. Also, pancakes and waffles are usually topped with powdered sugar, fruity syrups, or fresh fruit, all of which will increase the sweet taste. Try this recipe with: Maple Cashew Butter |
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