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This Months Recipe
Breads: Orange, Almond & Buckwheat Pancakes
Wake up to these nutritious, high-fiber pancakes and get a morning jump-start on meeting USDA dietary guidelines for the grain, milk and fruit food groups. Pair your pancakes with a glass of 100 percent orange juice to bring out their citrus flavor and contribute to your daily recommended fruit servings!
Prep time: 20 minutes Total time: 50 minutes Makes: 6 servings, 2 (4-inch) pancakes each
Pancakes
1 cup sliced almonds*
1 whole orange
1 egg
2/3 cup 100% orange juice**
1 cup 2% reduced fat milk
2 tablespoons grapeseed or canola oil
3/4 cup buckwheat flour
1 cup all purpose flour
1 tablespoons baking powder
1/4 teaspoon salt
Non-stick cooking spray
*While almonds provide a healthy fat, this ingredient may be removed to reduce the recipe’s fat content by 18 grams.
**May substitute Florida Orange Juice from Concentrate
Preheat oven to 375°F. Spread almonds over a cookie sheet and bake 5 to 7 minutes until nicely browned. Remove and cool at room temperature. Use grater to grate zest of each orange, while careful not to grate into the white pith. Peel remainder of skin and slice between membranes to separate each orange segment. Set aside for garnish.
Combine eggs, orange juice, milk and oil in medium bowl and mix well. In large bowl, combine both flours, baking powder and salt with reserved orange zest. Add liquid into the dry ingredients and mix thoroughly while being sure to leave some lumps. Set aside ¼ cup almonds for syrup, then gently mix remaining ¾ cup almonds into batter until ingredients are combined, but still lumpy. Do not over-beat or stir until smooth, as this will make pancakes tough.
Ladle batter onto hot, non-stick skillet coated with cooking spray and cook until some bubbles begin to appear on top, about 3 minutes. Flip cake over and cook 2 minutes. Serve immediately with orange-almond syrup, and garnish with orange segments.
Orange-Almond Syrup
1 cup 100% orange juice**
1 cinnamon stick
1/2 cup light maple syrup
1/4 cup reserved roasted almonds
**May substitute Florida Orange Juice from Concentrate
Simmer orange juice and cinnamon sticks in small saucepot over medium heat until reduced to 1/2 cup, about 15 minutes. Add maple syrup. Remove cinnamon sticks, stir in reserved roasted almonds and serve warm.
Nutrients per serving: 530 calories (41% calories from fat), 15 g protein, 65 g carbohydrates, 7 g fiber, 25 g total fat (sat 3 g, mono 14 g, poly 6 g), 600 mg sodium, Vitamin A 6% DV, Vitamin C 100% DV, Calcium 45% DV, Iron 25% DV
Analysis from Genesis R&D by ESHA Research, Inc _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _