Whole Wheat Banana Pancakes

Winter fruit selections can get pretty boring.  Make a change with texture with these yummy whole wheat banana pancakes from Sally’s Baking Addiction.  This recipe is taste tested and approved from a Heart of Hutcher.  These will easily become a staple in your house.  Keeping a batch in the freezer can make a healthy breakfast easy for the kiddos to make themselves during the school week!

pancake

Whole Wheat Banana Pancakes

Ingredients:

  • 1 and 1/3 cups (167g) whole wheat flour (or white whole-wheat)
  • 1/4 teaspoon salt
  • 2 teaspoons baking powder
  • 1 teaspoon ground cinnamon
  • 1 large egg (or 2 egg whites)
  • 1 cup (240ml) milk*
  • 1/2 cup mashed ripe banana (about 1 large banana)
  • 2 Tablespoons dark brown sugar (or light brown)
  • 1/4 cup (63g) Greek yogurt*
  • 1 teaspoon vanilla extract

Directions:

Toss the flour, salt, baking powder, and cinnamon together in a large bowl. Set aside. In a separate medium bowl, whisk the egg, milk, and banana together. Whisk in the brown sugar and yogurt until no lumps remain. Whisk in the vanilla until combined.

Make a well in the dry ingredients and pour the wet ingredients in. Stir gently until just combined. Do not overmix the batter or your pancakes will be tough and very dense. Add any mix-ins you prefer, but again – do not overmix the batter.

Heat a griddle or skillet over medium heat. Coat generously with cooking spray, oil, or butter.  Once very hot, drop about 1/4 cup of batter on the griddle. Cook until the edges look dry and bubbles begin to form on the center or sides, about 1 minute. Flip and cook on the other side until cooked through, about 2 more minutes. Coat griddle/skillet again with nonstick spray for each pancake or batch of pancakes.

Keep pancakes warm in a preheated 200F degree oven until all pancakes are cooked. Serve immediately. Pancakes taste best right after they are made. Pancakes freeze well, up to 2 months.

To freeze, place individual pancakes on a cookie sheet and place in freezer.  Do not overlap.  Once frozen, pancakes can be stored in plastic freezer bags or other container.  To reheat, simply microwave for 45-60 seconds per pancake.

 

Fresh Bites

Hutchinson and our surrounding area boasts a number of CSA (Community Supported Agriculture) Farms.  Purchasing a share of one of these local CSA’s ensures high quality produce, grown locally, picked fresh and boxed for you each week directly from a farmer!  With snow still on the ground, it’s hard to believe that spring is fast approaching. If you’re interested in joining a CSA this year, don’t wait to purchase a share as many local farms sell out fast.

Learn more about how CSA’s work and what a share from Loon Organics looks like here.

To find a local CSA, visit Local Harvest.

Hutchinson’s Farmers Market will be opening soon!  If you’re like most of us, we’re excited to see the new space in action.  Heart of Hutch will continue to highlight great recipes and produce at the market during our monthly food tasting.  View our calendar for more information.  See you at the market!

EAT FRESH.  BUY LOCAL.

 

Cornmeal-Crusted Chicken Nuggets

Looking for a Heart Healthy recipe the whole family will love? Check out this Cornmeal-Crusted Chicken Nuggets recipe from EatingWell.

  • 1 cup fresh blackberries or raspberries, finely chopped
  • 1 1/2 tablespoons whole-grain mustard
  • 2 teaspoons honey
  • 1 pound chicken tenders, cut in half crosswise
  • 1/2 teaspoon salt
  • 1/4 teaspoon freshly ground pepper
  • 3 tablespoons cornmeal
  • 1 tablespoon extra-virgin olive oil

Preparation

  1. Mash blackberries (or raspberries), mustard and honey in a small bowl until it looks like a chunky sauce.
  2. Sprinkle chicken tenders with salt and pepper. Place cornmeal in a medium  bowl, add the chicken and toss to coat (discard any leftover cornmeal).
  3. Heat oil in a large nonstick skillet over medium-high heat. Reduce heat to medium and cook the chicken, turning once or twice, until browned and just cooked through, 6 to 8 minutes total (thinner nuggets will cook faster than thicker ones). Serve the chicken nuggets with the berry mustard.

Nutrition

Per serving: 184 calories; 5 g fat ( 1 g sat , 3 g mono ); 67 mg cholesterol; 9 g carbohydrates; 3 g added sugars; 26 g protein; 2 g fiber; 452 mg sodium; 70 mg potassium.

Carbohydrate Servings: 1                                       Exchanges: 1 starch, 4 lean meat, 1 fat

Tossing chicken tenders with cornmeal gives these chicken nuggets great crunch without deep-frying. Blackberries (or raspberries, if you prefer) combined with whole-grain mustard make for a sweet-and-savory dipping sauce. Serve with: Steamed broccoli and carrots.

 

Taste of the New Year

Did you taste the carrot salad we had on Saturday?  If not, give your mouth a treat with this recipe and a few others to help kick start a healthy 2014! [Read more...]

Maple Almond Granola

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This delicious and easy granola recipe from Iowa Girl Eats makes it a great basic to keep in your pantry for a quick breakfast or snack. Granola is easy to personalize too with your own add ins like coconut flakes or dried berries. [Read more...]

Taste the Season

These are the recipes highlighted at the food demo/tasting at Cashwise on November 23rd – a healthy slant to the traditional favorites.  The feedback that we got from the cranberry relish was that this seemed to be an old favorite, “my grandmother used to make it this way.”

Try this bright and fresh, no bake recipe for a cranberry topping for turkey, pork, and chicken and check out these other traditional favorites.

November Recipes from Eat Smart

If you’d like to volunteer with us at an upcoming event, please email info@heartofhutch.com.

Food Demos Through the Winter!

With the Farmers Market season now closed, Eat Smart is bringing their food tastings and demonstrations indoors for the winter.  What this means is that you’ll have more opportunities to experience new foods and recipes, but now, conviently at our local grocery stores!

[Read more...]

Main Street Sports Bar

MSSB

Main Street Sports Bar partnered with Heart of Hutch and SHIP (Statewide Health Improvement Program) to add healthy options to their menu.  A work in progress for the last few months, the menu options are NOW AVAILABLE. [Read more...]

Fresh Baked Bread

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This simple honey whole wheat bread recipe makes eating whole grains easy AND yummy.  And because this recipe IS so simple, invite the kids in the kitchen with you!

  [Read more...]

October Recipes from Eat Smart

The October food demos featured the fall favorite pumpkin. [Read more...]