Eating for Beauty: Chunky Apple Pancakes with Maple Peanut Butter Sauce

Monday, October 28, 2013
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If you caught my recent recipe for Baked Apple Chips, you know that the Benham family went a little crazy at the apple farm and we are a bit lousy with apples. So, this is the perfect time to share one of my longtime favorite pancake recipes: Chunky Apple Pancakes! This recipe has been modified from a truly classic source. The New York Times New Natural Foods Cookbook by Jean Hewitt is now out of print but you can find used copies on Amazon.

Adding peanut butter to the mix is my brainchild and I highly recommend that you give it a try. Not only will you add a dose of protein and healthy fats to keep you feeling satisfied but it is crazy delicious.

Get the recipe and nutritional benefits after the jump.

Chunky Apple Pancakes with Maple Peanut Butter Sauce

2 cups whole wheat flour
1 T baking powder
½ t salt
2 medium-sized apples, peeled, sliced thinly, and chopped
2 eggs
1 2/3 cup milk
1 T brown sugar
3 T canola oil

For the sauce:
¼ cup maple syrup
2 T natural peanut butter

1. Mix flour, baking powder, and salt together in a small bowl.

2. In a medium bowl, beat the eggs and milk together. Whisk in the brown sugar and oil.

3. Stir in dry ingredients.

4. Fold in apples. Note: The finer you slice and chop the apples, the faster they will cook in your pancakes. If you make them too chunky, they will be crunchy in your pancakes.

5. Cook on a pre-heated, oiled griddle. It works best to cook these over medium-low heat to give the apples time to cook and soften.

6. Heat the maple syrup and peanut butter in a saucepan until warm or for about 30-50 seconds in a microwaveable bowl. Once warmed, whisk together. They don’t combine super well, so you need to do this immediately before pouring them on your pancakes.

** Alternately, you can spread peanut butter between two pancakes and then top with warmed maple syrup.

Nutritional Benefits:

Apples are widely regarded as one of the healthiest foods on the planet. They are rich in phenols and other flavonoids, which are antioxidant powerhouses. Eating apples also helps regulate blood sugar levels and they are a good source of fiber.

100% whole wheat flour maintains the bran and the germ of the wheat that is typically processed out of white flour. It is high in fiber, manganese, and magnesium. A diet that contains whole grains reduces your risk of metabolic syndrome and type-II diabetes.

Eggs are a high protein, low calorie food.

Peanuts are a controversial food. I find it best to buy only organic peanut butter and you are welcome to substitute another nut butter or seed butter. However, if you can tolerate them, peanuts are an excellent source of monounsaturated fats, which are great at keeping heart disease at bay. In addition, peanuts are a good sources of protein, vitamin E, manganese, niacin, folate, and resveratrol, the antioxidant made famous by red grapes and red wine.

Maple syrup, like all sweeteners, should be used sparingly. But when you sweet-tooth strikes, this natural sweetener is a smart choice. It is rich in polyphenols, and antioxidant that combats inflammation, and has a higher concentration of minerals than honey.

 

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