There’s a reason the saying “breakfast is the most important meal of the day” has held true over time. Research shows that children who eat a balanced breakfast perform better academically, have better attendance and get sick less often compared to those who do not have an adequate morning meal.
As go-to breakfasts continue to feature sugary foods — pancakes or waffles with syrup, fruity muffins and sugar-added yogurt — it’s important to remember that more complex carbohydrates fuel growing bodies and brains for longer.
In fact, as soon as sugar touches the tongue, enzymes are released to break it down. It almost immediately provides a short burst of energy, with a sugar crash likely later. Alternatively, carbohydrates from fiber and whole grains are more complex in nature and take longer to break down, thus providing more long-lasting energy.
Move aside boxed mixes, there’s a new pancake in town. It has only four ingredients — household staples — and can be made in a blender. Packed in fiber, potassium, protein and iron, this naturally sweetened pancake is a great breakfast choice, sure to keep you fuller for longer.
1/2 cup old fashioned oats, uncooked
1 egg white
1 cup milk
Separate yolk from egg white and save or discard.
Combine all ingredients in blender.
Heat a nonstick pan over medium heat and spray with oil.
Pour 1/3 cup of pancake mixture into pan and let cook or 2-3 minutes for until golden brown, flip and cook for 1 minute on the other side.
Serve with fresh cut fruit and a dollop of Greek yogurt.
Read 2 Comments
can quick oats be substituted for old fashioned in
4 ingredient pancake recipe; skimmed milk or hemp substituted for milk ok?
Thanks for your question! Any milk can be substituted for the milk in this recipe. Quick oats can be substituted for old fashioned oats, but it can slightly alter the texture as the cooking time is different. I hope you enjoy!