Breakfast "Julia"

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Gluten-free pancakes, rice beverage, banana, blueberries, almonds, maple syrup

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Preparation : 2 min Cooking : 3 min
410 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
3 tbsp blueberries, or other berries 20 g
1 tbsp almonds, or walnuts, chopped 8 g
1 bananas, small 150 g
2/3 cup rice beverage, unsweetened, fortified 170 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 syrup and berries. Serve with the banana, almonds or nuts and a glass of rice milk.

Nutrition Facts Table

per 1 serving (440 g)

Amount

% Daily Value

Calories

410

Fat

7 g

10 %

Saturated 0.5 g
+ Trans 0 g

3 %

Cholesterol

0 mg

Sodium

310 mg

13 %

Carbohydrate

83 g

28 %

Fibre

7 g

27 %

Sugars

23 g

Net Carbs

76 g

Protein

11 g

Vitamin A

8 %

Vitamin C

19 %

Calcium

36 %

Iron

19 %
More info

Claims

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

DIABETES Exchange

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

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  • 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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