When trying to lighten up recipes, every little bit counts. One substitute can go a long way. For example, flaxseed can be used in recipes that include egg as a binder: 1 tablespoon of flaxseed and 3 tablespoons of water equals one egg.Compared to an egg, flaxseed has fewer calories, more fiber and healthy fats, and no cholesterol, which comes from animal products.
Flaxseed works wonders in this Buttermilk Blueberry Pancake recipe. The swap adds a boost of fiber and reduces saturated fat while maintaining the signature breakfast’s fluff.
Note: Flaxseed has 37 calories, 3 grams fat, 1 gram protein, 2grams carbohydrate and 2 grams fiber per 1 tablespoon. One large egg has 71 calories, 5 grams fat, 0 grams carbohydrates, 6 grams of protein and no fiber.
Buttermilk Blueberry Pancakes
(with flaxseed substitute)
3/4 cup whole-wheat flour
3/4 cup all-purpose flour
3 teaspoons sugar
1 1/2 teaspoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
1 1/2 to 2 cups low-fat buttermilk
1 tablespoon vegetable oil
2 tablespoons flaxseed
6 tablespoons water
1 cup blueberries
1. Mix dry ingredients in a bowl.
2. Heat a saucepan to medium, and add flaxseed and water. Stir until mixture thickens. Remove from heat.
3. Add buttermilk, oil and flaxseed mixture to dry ingredients, and stir.
4. Preheat pan to medium-high and mist with cooking spray. Spoon 1/4 cup of batter per pancake into the pan.
5. When batter starts to bubble, add several blueberries and flip.
Nutrition information (two pancakes): 187 calories, 4.4 grams fat, 32 grams carbohydrates, 6.3 grams protein, 3.5 grams fiber
Make it vegan: Use soy or almond milk instead of buttermilk.