Recipes

Gluten-Free Blueberry Oat Pancakes with Lemon Maple Syrup

Whip up a batch of gluten-free blueberry oat pancakes – with lemon maple syrup – and you can skip the side of guilt. Naturally sweet, with low sodium and no added sugar, this delicious take on a breakfast favorite fills and fuels the whole family for a busy day ahead. Best of all, these gluten-free blueberry oat pancakes are quick and easy to make. Mix, cook, enjoy!

Ingredients

• 1 banana (1/2 cup), mashed
• 2 large eggs
• 1/3 cup gluten-free oats
• 1/2 cup fresh blueberries
• 1/2 cup maple syrup
• 1 teaspoon lemon zest (optional)

Instructions

1. Combine banana, eggs and oats and let stand 10 minutes to thicken.
2. Spray a large non-stick skillet with cooking spray and heat over medium heat.
3. Spoon mixture, 2 tablespoons at a time, onto skillet and top with some of the blueberries.
4. Cook until browned, 1-2 minutes. Turn and cook additional 1 minute or until cooked through.
5. Combine maple syrup and lemon zest and serve with pancakes, if desired.

Number of servings (yield): 4 servings; 8 small (about 3-inch diameter) pancakes total

Nutrition

3 g fat; 1 g saturated fat; 5 g protein; 14 g carbohydrates; 2 g fiber; 5 g sugar; 35 mg sodium

Ingredients: 

• Non-stick cooking spray 
• 1 egg 
• 425 mL (1 ¾ cup) 2%, 1% or skim milk 
• 375 mL (1 ½ cups) all-purpose flour 
• 125 mL (½ cup) bran flake cereal 
• 30 mL (2 tbsp) white sugar 
• 2 mL (½ tsp) salt 
• 2 mL (½ tsp) baking powder 
• 2 mL (½ tsp) cinnamon 

Directions: 

1. Spray griddle with non-stick cooking spray and heat to medium-high. 
2. In a large bowl, mix together bran flake cereal and milk. Let stand until bran flakes are soft (approximately 2-3 minutes). 
3. Add egg and mix. 
4. In a large bowl, combine flour, sugar, salt, baking powder and cinnamon. Mix dry and wet ingredients together. 
5. Using a ladle, add batter to hot griddle in small circles. 
6. Cook until undersides are lightly browned, then flip and cook other side. 
7. Optional: top pancakes with Apple cinnamon pancake topping (see Apple cinnamon pancake topping recipe). 

Preparation time: 10 minutes 
Cooking time: 15 minutes 
Makes: 10 servings 

 

Ingredients: 

• 500 mL (2 cups) fresh or frozen berries (any variety) 
• 2 ripe bananas 
• 750 mL (3 cups) low-fat vanilla yogurt 
• 500 mL (2 cups) whole grain cereal, crushed 

Directions: 

1. In a medium bowl, crush cereal using the flat part of a spoon. 
2. Wash berries and dry with paper towel. Place berries in a separate bowl. 
3. Peel and slice bananas. Place sliced bananas in a bowl. 
4. Students can make their own parfait using the ingredients. Alternatively, scoop out servings into smaller bowls for single-servings. 

Preparation time: 15 minutes 
Makes: 4 servings 

Ingredients: 

• 14, 900 mL boxes of low sodium vegetable or chicken broth 
• 2, 750 g bags (6 cups) of mixed frozen vegetables 
• 2 cans (19 oz/540 mL size) black beans, drained and rinsed 
• 2 cans (19 oz/540 mL size) low sodium, diced tomatoes 
• 2 boxes (approximately 375g each) of whole grain macaroni 

Directions: 

1. Turn stove to medium-high heat. Put broth, vegetables, beans and diced tomatoes in a large pot and bring to a boil. 
2. Turn down heat and let soup simmer for ten minutes. Add macaroni. 
3. Cook soup until macaroni is cooked, approximately 15 minutes. 

Preparation time: 15 minutes 
Cooking time: 20-25 minutes 
Makes: 80, 3/4 cup portions 

Ingredients: 

• 1, six-inch whole wheat tortilla 
• 1 egg 
• 60 mL (¼ cup) low fat, cheddar cheese 
• 2 mL (½ tsp) soft margarine 

Directions: 

1. Heat non-stick pan or add soft margarine to griddle over medium heat. 
2. Beat egg with a fork or whisk in a bowl. 
3. While pan is heating, grate cheese. 
4. Add egg to heated griddle or non-stick pan. Stir egg in pan until cooked, approximately 2-3 minutes. Check the internal cooking temperature of the egg. Eggs are cooked when the internal temperature reaches 74° C (165° F). 
5. Remove egg from griddle and place in the middle of whole wheat tortilla. Add grated cheese and fold tortilla over egg and cheese. 

Preparation time: 10 minutes 
Cooking time: 5-10 minutes 
Makes: 1 serving