Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 8.2% of RDA
• Calories: 25.3% of RDA
• Carbs: 11.8% of RDA
• Fat (total lipid): 8.3% of RDA
• Fiber: 14.2% of RDA
• Fructose: 0.0% of RDA
• Protein: 6.7% of RDA
• Sodium: 10.4% of RDA
• Sugar: 2.0% of RDA
• Vitamin A (IU): 9.3% of RDA
• Vitamin B6: 14.3% of RDA
• Vitamin C: 0.0% of RDA
• Iron: 5.7% of RDA
• Magnesium: 10.0% of RDA
• Manganese: 1.4% of RDA
• Niacin: 9.3% of RDA
• Potassium: 15.1% of RDA
• Zinc: 6.6% of RDA
If all nutritional components are less than 50% of RDA
(and all vitamins and minerals are less than 400% of RDA)
the recipe gets a “Bon Appétit” rating.
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PREPARATION
1.
In a large mixing bowl, sift together the two flours with the baking powder and salt.
2.
In a separate bowl, stir together milk, egg and butter until well combined.
3.
Add wet ingredients to dry ingredients and stir until well mixed.
4.
Heat a skillet or large frying pan to medium-high heat. Spray with a generous coating of olive oil cooking spray or oil with olive oil.
5.
Dollop batter in 1/3 cup portions to make pancakes. Cook until bubbles appear on uncooked side and edges start to look dry. Flip and cook other side until golden brown.
6.
Top with honey and walnuts.
THIS RECIPE CAN BE CUSTOMIZED
1.
Make it Gluten Free!
A partially gluten-free variant of this recipe can be made to reduce the amount of gluten.
Just make the following substutions: gluten-free all-purpose flour for all-purpose flour and gluten-free baking powder for baking powder.
2.
Make it Dairy Free!
A dairy-free variant of this recipe can be made.
Just substitute Earth Balance Natural Buttery Stick for butter.
3.
Make it Wheat Free!
A wheat-free variant of this recipe can be made.
Just make the following substutions: gluten-free all-purpose flour for all-purpose flour and gluten-free baking powder for baking powder.
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 506
Protein 7.55 g
Carbohydrates 32.4 g
Iron 1.08 mg
Fiber 3.99 g
Calcium 81.6 mg
(plus many more nutrients)
Sample Recipe Chart:
The sample chart shows the nutritional data that is typically shown for any given recipe.
The chart shows both nutrition totals as well as per-ingredient nutrition.
