| |
| |
| 1 Cup |
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All-purpose flour |
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| 1/4 Cup |
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Flaxseed meal |
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| 1/4 Cup |
|
Oats (instant) |
|
| 1 1/2 tsp |
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Baking powder |
|
| 1/2 tsp |
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Baking soda |
|
| 1/2 tsp |
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Salt |
|
| |
| 1/2 tsp |
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Cinnamon |
|
| 1 1/4 Cups |
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Soy milk |
|
| 1/4 Cup |
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Pure maple syrup |
|
| 1 |
|
Egg |
|
|
|
Cooking spray |
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|
|
|
| |
| Blend the flour, flaxseed meal (or ground flax seed), oats, baking powder, baking soda, salt and cinnamon in medium bowl. Whisk soy milk, maple syrup, and egg in a separate bowl. Add wet mixture to dry ingredients and whisk briefly. |
| Spray large griddle with cooking spray (or brush with oil) and heat to medium high. Add batter to griddle by 1/4 cupfuls. Cook about two minutes or until bubbles appear in batter. Flip the pancake and cook an additional two minutes or until golden brown. Transfer to plate. Serve with syrup or fresh fruit. |
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| |
| Servings: 12 |
| |
| Nutrition Facts |
| Serving size: 1 serving |
| Percent daily values based on a 2000 calorie diet. |
| Nutrition information calculated from recipe ingredients. |
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|
| |
|
|
|
| Amount Per Serving |
|
|
|
| Calories |
|
99.26 |
|
| Calories From Fat (20%) |
|
20.03 |
|
| Calories From Protein (14%) |
|
14.12 |
|
| Calories From Carbs (66%) |
|
65.11 |
|
| Calories From Alcohol (0%) |
|
0.00 |
|
| |
|
% Daily Value |
| Total Fat 2.35g |
|
4% |
|
| Saturated Fat 0.36g |
|
2% |
|
| Monounsaturated Fat 0.55g |
|
|
|
| Polyunsaturated Fat 1.08g |
|
|
|
| Trans Fatty Acids 0.00g |
|
|
|
| Cholesterol 20.44mg |
|
7% |
|
| Sodium 233.09mg |
|
10% |
|
| Potassium 91.46mg |
|
3% |
|
| Carbohydrates 16.22g |
|
5% |
|
| Dietary Fiber 1.73g |
|
7% |
|
| Sugar 4.25g |
|
|
|
| Sugar Alcohols 0.00g |
|
|
|
| Net Carbohydrates 14.48g |
|
|
|
| Protein 3.73g |
|
7% |
|
| Vitamin A 180.20IU |
|
4% |
|
| Vitamin C 0.07mg |
|
0% |
|
| Calcium 60.64mg |
|
6% |
|
| Iron 1.31mg |
|
7% |
|
| Vitamin E 0.44IU |
|
4% |
|
| Vitamin D 5.75IU |
|
1% |
|
| Thiamin 0.12mg |
|
8% |
|
| Riboflavin 0.10mg |
|
6% |
|
| Niacin 0.75mg |
|
4% |
|
| Vitamin B6 0.07mg |
|
3% |
|
| Folate 34.96µg |
|
9% |
|
| Vitamin B12 0.37µg |
|
6% |
|
| Pantothenic Acid 0.32mg |
|
3% |
|
| Phosphorus 71.39mg |
|
7% |
|
| Magnesium 24.59mg |
|
6% |
|
| Zinc 0.71mg |
|
5% |
|
| Copper 0.10mg |
|
5% |
|
| Manganese 0.53mg |
|
27% |
|
| Selenium 7.08µg |
|
10% |
|
| Alcohol 0.00g |
|
|
|
| Caffeine 0.00mg |
|
|
|
| Water 30.00g |
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