Whole wheat pancakes for the fitness minded

Pancakes have always been a big hit with my kids since they were old enough to eat them.  But the traditional type can be a no-no for the fitness minded. So on my quest for a healthier pancake, I found a recipe for whole wheat ones.  I make a big batch, freeze them and then microwave for 30 seconds per pancake for quick weekday breakfasts.

So here is my current recipe for whole wheat pancakes:

Jessica's Whole Wheat Pancakes for the Fitness Minded

2 cups of whole wheat flour
1 tbs of baking powder
1 tsp of salt
2 tbs brown sugar
2 eggs
1/3 cup of oil
1-3/4 cup of milk

Mix all of the dry ingredients in a large bowl. Next add your eggs, oil and milk. Stir until blended, but make sure you leave some lumps.

Coat a pan with cooking spray and heat pan on medium heat.  Add 1/4-1/3 cup of pancake batter for medium sized pancakes.  I can usually fit 3 pancakes in my pan.

Wait until, pancakes get little bubbles and carefully turn.  I place the cooked pancakes on a cookie sheet and then freeze.  Once frozen I place in a freezer bag.

Hot pancakes taste great with a drizzle of honey or maple syrup or topped with berries.

These pancakes can be used when following the P90X Nutrition Guide or the Insanity Elite Nutrition Guide.

My recipe makes about 15-18 pancakes.

Oven Fried Fish

Its that time of year when people are eating fish on Friday! Here is an easy recipe that would go great with some oven roasted asparagus (make while baking fish) and a side salad. Or if you're not watching carbs, some wild rice pilaf or baked sweet potato.

Oven-Fried Fish

From Team Beachbody - Eat Smart



Recommended by the National Heart, Lung, and Blood Institute

2 lbs. fish fillets

1 Tbsp. lemon juice, fresh

1/4 cup skim milk or 1% buttermilk

2 drops hot pepper sauce

1 tsp. fresh garlic, minced

1/4 tsp. white pepper, ground

1/4 tsp. salt

1/4 tsp. onion powder

1/2 cup cornflakes, crumbled, or regular bread crumbs

1 Tbsp. vegetable oil

1 fresh lemon, cut in wedges

Preheat oven to 475 degrees. Wipe fillets with lemon juice and pat dry. Combine milk, hot pepper sauce, and garlic. Combine pepper, salt, and onion powder with cornflake crumbs and place on a plate. Let fillets sit briefly in milk. Remove and coat fillets on both sides with seasoned crumbs. Let stand briefly until coating sticks to each side of fish. Arrange on lightly oiled shallow baking dish. Bake for 20 minutes on middle rack without turning. Cut into 6 pieces. Serve with fresh lemon. Makes 6 servings.

Preparation Time: 10 minutes
Cooking Time: 20 minutes

Nutritional Information: (per serving)

Calories: 183  Protein: 30 g  Fiber: 1 g  Carbs: 10 g  Fat Total: 2 g  Saturated Fat: < 1 g