High Fiber South Beach Pancakes Recipes

SOUTH BEACH "PANCAKES"

Steps:

• Add all ingredients together and mix well using a hand blender or regular blender.
• Spray an 8" or 10" skillet with nonstick and heat over med-low heat. Pour half of the batter into skillet and cover with lid until the pancake top is set (3-4 min.). Flip gently and cook other side another minute.
• Turn out on a plate and repeat with the other half of batter, making sure to re-spray the pan.
• Serve with sugar-free syrup.
• This is easily changed to make a savory instead of sweet pancake. Just by changing a few spices and serve them with salsa or other toppings to suit your taste can make this an anytime meal.

EASY HIGH-FIBER PANCAKES

Steps:

• Whisk baking mix, bran meal, sugar, flax seeds, chia seeds, and baking powder in a large bowl until well mixed.
• Whisk milk, eggs, oil, and vanilla extract in a separate bowl until well combined.
• Make a well in the center of the baking mix mixture; add egg mixture 1 tablespoon at a time, whisking well after each addition, until batter takes 1 to 2 seconds to fall off the whisk.
• Heat a griddle over medium-high heat. Grease with butter. Drop batter by large spoonfuls onto the griddle about 4 inches apart and cook until bubbles form and the edges are dry, 3 to 4 minutes. Flip gently and cook until browned on the other side, 2 to 3 minutes. Repeat with remaining batter.

BUCKWHEAT PANCAKES (SOUTH BEACH - PHASE 2)

Steps:

• In a medium bowl, thoroughly combine the buckwheat flour, whole-wheat flour, egg, and baking powder, mixing until evenly blended.
• Add the water, applesauce, and vanilla extract, and stir until only small lumps remain.
• Heat a large nonstick skillet coated with cooking spray over medium heat.
• Working in batches, pour the batter into the pan and cook for 2 to 3 minutes, or until the bottom is browned.
• Turn and cook for 1 to 2 minutes longer, or until golden brown.
• Remove to a plate and keep warm.

SOUTH BEACH OATMEAL PANCAKE

Steps:

• In a blender or a food processor, blend together all ingredients until smooth.
• Spray a medium sized skillet with cooking spray and set heat to medium.
• Add the pancake batter to skillet and cook until sides are lightly browned.
• Top with a low sugar syrup, trans free butter and/or a few sprinkles of a sugar substitute and serve with fresh fruit; blueberries or strawberries are allowed and would go nicely.