Healthy Whole Wheat, Barley, Coconut Milk Pancakes

UPDATED: 2011-05-15 (see below for banana pancakes variation)
It’s always comforting to have pancakes on Sunday morning! I whipped up a batch of batter using whole wheat & barley flours, So Delicious coconut milk, and olive oil, and while I washed weekend dishes, my lovely DH cooked the pancakes!

He made 5 large pancakes. They’re very hearty and healthy, but not something I’d make every day. 1 and 1/2 pancakes filled me up, while DH ate 2 and 1/2 pancakes. I’m happy to have one left over for tomorrow’s breakfast.

whole wheat, barley, coconut milk & olive oil pancakes

I was inspired by a white flour pancake recipe I found at All Recipes, Here’s my healthy whole grain version:

Whole Grain Healthy Pancakes Ingredients:

  • 1 cup whole wheat flour (I love using King Arthur’s white whole wheat flour)
  • 1/2 cup barley flour (or any other whole grain flour, a little cornmeal tastes yummy too)
  • 3.5 2.5 tsp baking powder
  • 1 tsp salt
  • 2 tsp sucanat sugar (or plain sugar)
  • 1 1/2 cup coconut milk (or almond milk, or dairy milk if that is what you like – you can also mix the milk with a little water)
  • 1 whole egg
  • 3 2 Tbsp olive oil

Cooking Instructions:

  1. Whisk all dry ingredients: flours, baking powder, salt, sugar in a medium bowl.
  2. Using a large glass measuring cup, measure the coconut milk, then mix in whole egg and olive oil.
  3. Pour wet ingredients into dry, and mix until just combined. It’s a thick batter. If you like a thinner batter, add more coconut milk.
  4. This is the only time I recommend using a non-stick pan, just because it’s a lot easier and there’s no need for additional oil. Cook pancakes to your desired size and shape. As I said, we made a total of 5 large ones, but you might like smaller or thinner pancakes.

Enjoy!

I ate them with my fingers, dipping pancake pieces into a small bowl of real maple syrup!

Nutritional Data

Makes 5 pancakes / One serving = 1 pancake

Use the nutritional data as a guide; the info is not absolute, your results might vary considerably depending on the total weight of the finished dish.

Calories: 237
Total Fat: 11g
Saturated Fat: 3g (saturated fat from vegetable sources is not the same as animal fat sources)
Polyunsaturated Fat: 1g
Monounsaturated Fat: 6.5g
Trans: 0
Cholesterol: 42mg
Sodium: 551mg
Potassium: 79mg
Carbs: 27g
Fiber: 4g
Sugar: 2g
Protein: 6g
Vitamin A: 4%
Calcium: 28%
Iron: 22%

UPDATE: 2011-03-20: Made pancakes again this morning. It’s becoming a nice tradition! I added a little bit of cornmeal to the barley flour, and instead of the non-stick pan, DH used our cast iron, with about 1 tsp of coconut oil. I don’t know if it was the added corn or the cast iron (or both) but these pancakes ROCKED! They had a slight crispy coating (which is probably from the cast iron) and I didn’t even need syrup. I ate them straight! They were delicious!

UPDATE: 2011-05-15: Made banana pancakes this morning in the cast iron. Yum. Tweaked the ingredients a little bit. Since I added 2 medium bananas (1 cup), I left out the sugar. I had previously noticed a slight ‘metallic’ taste so today, I tried reducing the baking powder to 2.5 tsp and the pancakes were equally light and fluffy. I also reduced the oil to 2 Tbsp.

3 thoughts on “Healthy Whole Wheat, Barley, Coconut Milk Pancakes”

  1. My, those pancakes look fluffy and delicious! I’m going to try making them cholesterol-free, too, and use Egg Replacer instead of eggs. I’m glad you used So Delicious coconut milk. I’m finding that it’s really the way to go for cooking and baking.

  2. These came out delish…
    i dint use any other flour besides whole wheat …and yet the pacakes were good !!

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