Looking for a way to slow the aging and disease process caused by free radicals? Flavonoids are antioxidants that can help by reducing the damage caused by the metabolism of food. Mary Curnutte, a registered and licensed dietitian with Nutrition 502 in Louisville, likes this recipe that blends a bit of comfort food with flavonoids:
Blueberry Lemon Pancakes
Makes 12 pancakes
- ¼ cup water
- ½ cup plus 1 tbsp sugar
- 6 tbsps orange juice
- 1 Earl Grey tea bag
- 1¼ cups all-purpose flour
- ½ cup whole wheat flour
- ¼ cup corn flour
- ¼ cup oat flour
- 1 tbsp ground flaxseed
- 2 tsps baking powder
- 2 large eggs
- 1¾ cups milk
- 2 tbsps lemon juice
- 1 tbsp lemon zest
- 1 tsp butter or oil
- ¾–1 cup blueberries (fresh or frozen)
To make syrup, bring water, ½ cup sugar, and orange juice to simmer in small pot until sugar has melted. Turn off heat and add tea bag. Steep tea for five minutes. Remove tea bag and return syrup to a simmer. Raise heat and reduce mixture to ½ cup, then set syrup aside.
In large bowl, combine all flours, ground flaxseed, baking powder, and 1 tbsp sugar. In medium bowl, whisk eggs, milk, lemon juice, and zest. Gently stir wet mixture into dry mixture until just combined; do not overmix.
Place griddle or large skillet over medium-high heat and add 1 tsp butter or oil. Once it melts, ladle ⅓ cup batter onto griddle for each pancake. Add five or six blueberries to each pancake and continue cooking until bubbles begin to form on pancake surface and bottom is golden brown. Flip and continue cooking for two minutes until pancakes are cooked through. Repeat until all batter is used.
Keep already-made pancakes warm in a 200°F oven while cooking the rest. Serve with Earl Grey orange syrup.
By Carrie Vittitoe
P.S. Winter Readiness Guide: How to beat the cold, keep routines, and stay active.
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