Flat Belly Diet! Cookbook by Liz Vaccariello, Cynthia Sass

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Banana Pancakes with Walnut Honey

Who needs syrup? Honey and walnuts make the perfect sweet and crunchy topping for these sensational pancakes.

PANCAKES:
1 1/3 cups Easy Pancake Mix*
1/4 teaspoon ground cinnamon
1 cup low-fat buttermilk
1/4 cup water
1 egg
1 tablespoon canola oil
1 teaspoon vanilla extract
1 large banana, halved lengthwise and cut into thin slices
1/2 cup fresh raspberries

WALNUT HONEY:
1/2 cup walnuts, chopped
1/3 cup honey
1 tablespoon water

1. To prepare the pancakes: Combine the pancake mix and cinnamon in a large bowl. Combine the buttermilk, water, egg, oil, and vanilla extract in a separate bowl. Whisk into the pancake mix and stir until smooth. Fold in the banana. Set aside.

2. To prepare the walnut honey: Combine the walnuts, honey, and water in a small bowl.

3. Coat a large nonstick skillet with cooking spray and set over medium heat. Add the pancake batter in scant 1/4 cupfuls and cook, in batches, for about 2 minutes or until the pancakes have puffed and the undersides are lightly browned. Turn the pancakes and cook for about 2 minutes longer or until lightly browned. Serve with the walnut honey and raspberries.

Number of Servings: 4 (3 pancakes each)

Total Time: 30

MUFA: Walnuts

Nutrition Per Serving
425 calories
10 g protein
67 g carbohydrates
15 g fat
2 g saturated fat
55 mg cholesterol
387 mg sodium
5 g fiber

MAKE IT A FLAT BELLY DIET MEAL A single serving of this recipe counts as a Flat Belly Diet meal without any add-ons!

*Easy Pancake Mix
If you like using store-bought, trans-free pancake mixes, by all means go ahead and add 2 tablespoons of nuts per serving to enjoy a Flat Belly Diet breakfast. But if you want to try something new, this handy make-ahead mix contains more fiber and can serve double duty for waffles and fruit crepes.

1 1/2 cups all-purpose flour
1 1/2 cups whole wheat pastry flour
6 tablespoons yellow cornmeal
6 tablespoons sugar
1 tablespoon baking powder
1 teaspoon baking soda
1/2 teaspoon salt

Combine the all-purpose flour, pastry flour, cornmeal, sugar, baking powder, baking soda, and salt in a bowl and mix well. Store in a cool, dry place.

Number of Servings: 12
Calories: 150.5
Monosaturated Fat (g): .1 Total Sugars (g): 6.3 Calories from Fat (kcal): 4.9
Cholesterol (mg):
Sugar Alcohol (g):
Calories from Sat Fat (g): .4
Sodium (mg): 325.3
Protein (g): 3.4
Total Fat (g): .5
Potassium (mg): 28
Vitamin A: (mg) 8.5
Carbohydrates (g): 32.4
Other Carbs (g): 14.4
Calcium (g): 70.3
Dietary Fiber (g): 2.2
Iron (mg): 1
Polyunsaturated Fat (g): .1
Soluble Fiber (g): .3