Breakfast "Janet"

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Gluten-free pancakes, soy beverage, banana, blueberries, maple syrup

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Preparation : 2 min Cooking : 3 min
390 calories/serving

Ingredients

vegetable oil spray
1/3 cup pancakes mix, gluten-free (buckwheat) 50 g
1/3 cup water 85 mL
1 tsp maple syrup 5 mL
1/2 cup blueberries 60 g
1/2 bananas, small 80 g
1 cup soy beverage, unsweetened, fortified 250 mL

Method

  1. Preheat the oven to the lowest setting. The recipe yields 2 pancakes per serving. When a pancake is ready, set it aside on a plate in the warm oven.
  2. Put the pancake mix in a bowl. Add the water, then whisk gently until smooth.
  3. Spray a non-stick skillet with a vegetable spray. Put the skillet on medium-high. Pour about ⅓ cup of the batter onto the HOT skillet. Cook about 2 min, then flip gently (top is till moist) and cook 1-2 min until the pancake is browned.
  4. Continue the process with the remaining mixture. Spray the skillet occasionally if needed.
  5. Top the pancakes with the syrop and berries. Serve with the banana and a glass of milk.

Nutrition Facts Table

per 1 serving (500 g)

Amount

% Daily Value

Calories

390

Fat

6 g

9 %

Saturated 0.7 g
+ Trans 0 g

3 %

Cholesterol

0 mg

Sodium

390 mg

16 %

Carbohydrate

71 g

24 %

Fibre

7 g

29 %

Sugars

22 g

Net Carbs

64 g

Protein

20 g

Vitamin A

11 %

Vitamin C

16 %

Calcium

43 %

Iron

35 %
More info

Claims

This recipe is :
Diet-related health claims  :
Bone-healthy, Heart-healthy
Excellent source of  :
Calcium, Fibre, Folacin, Iron, Magnesium, Manganese, Niacin, Phosphorus, Potassium, Selenium, Vitamin B1, Vitamin B12, Vitamin B2, Vitamin D, Vitamin E
Good source of  :
Copper, Pantothenic Acid, Vitamin B6, Vitamin K, Zinc
Source of  :
Vitamin A, Vitamin C
Low  :
Saturated Fat
Free  :
Cholesterol, Trans Fat
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Fruits 1
Other Foods ½
More info
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My Notes

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This space is reserved for your personal notes on the recipe. These notes are private and will only be visible to you. Here's an example of what these notes could say for a given recipe:

  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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