Health and Wellness and Changes you can Addapt
Crisp on the outside and moist on the inside, these hearty oat and hemp seed pancakes offer beta glucan, a water soluble fiber that can reduce LDL and total cholesterol levels and may keep you feeling full longer (1, 2). Most of the sugar is natural, from the apples simmered with cinnamon, and a little maple syrup adds a special touch. It’s hard to believe this takes just minutes to make.
Active time: 15 minutes Total time: 35 minutes
Blender Pancakes With Maple Apple Compote
Ingredients
3 cups (297g) rolled oats
1/4 cup (40g) hulled hemp seeds
1 tsp cinnamon
1 tsp baking powder
1/4 tsp salt
2 cups (473g) 2% milk or unsweetened non-dairy milk
2 large eggs
2 tsp vanilla extract
1 tsp safflower oil
2 medium apples, peeled, cored and chopped
1/2 tsp ground cinnamon
1/8 tsp salt
1/3 cup (80g) maple syrup
Directions
Place the oats in a blender and blend until finely ground, stopping once to stir the oats from the top into the bottom of the blender so they blend evenly. Add the hemp seeds, cinnamon, baking powder, and salt. Pulse the blender a few times to blend the dry ingredients.
In a small bowl, whisk together the milk, eggs, and vanilla. Pour into the blender and blend until smooth, stopping once to scrape the sides of the blender to make sure all the dry ingredients are moistened. Let stand for 5 minutes; the batter will thicken as it stands.
In a medium sauté pan, heat the oil over medium-low heat. Add the apples, ground cinnamon, and salt and cook, stirring occasionally, until the apples have softened and begun to brown, about 5 minutes. Add the maple syrup. Cover and keep warm over low heat.
Mist a large nonstick skillet or griddle with cooking spray and heat over medium heat. Ladle the batter by 1/4-cup portions onto the cooking surface. Reduce the heat to low and cook until bubbles appear on the tops of the pancakes, about 2 minutes. Carefully flip the pancakes and cook on the second side until golden brown, about 1 minute. Transfer the pancakes to a large plate and cover with foil. Cook the remaining batter in the same way, adjusting the heat as necessary, to make 12 pancakes.
Serve with the warm maple-apple compote. Leftover pancakes can be stored in an airtight container in the refrigerator for up to 4 days. To reheat, place the pancakes in a nonstick pan over medium heat until warmed through. Alternatively, microwave on high until hot, about 30-45 seconds.
Serves: 6 | Serving Size: 2 pancakes and 2 tbsp apple mixture
Nutrition (per serving): Calories: 354; Total Fat: 10g; Saturated Fat: 2g; Monounsaturated Fat: 3g; Polyunsaturated Fat: 4g; Cholesterol: 75mg; Sodium: 382mg; Carbohydrate: 55g; Dietary Fiber: 6g; Sugar: 23g; Protein: 12g
Nutrition Bonus: Pot***ium: 489mg; Iron: 15%; Calcium: 21%
Originally published date: November 17, 2018; Updated date: June 2026
Health News
Source link