Practical food tips for parents from a RD and mom of three

Tuesday, August 17, 2010

Gingerbread pancakes

I remember that mom was on a fiber kick for a while when I was little. She would put Kellogg's All-Bran cereal in everything, from muffins to meatloaf.

She had good reason to be excited about fiber. People who eat higher fiber diets have been found to have:
  • lower cholesterol
  • improved digestive system health
  • reduced risk of heart disease, type 2 diabetes, and some types of cancer
Fiber also makes you feel full after eating fewer calories. Studies show that consuming a high fiber diet is one way to avoid excessive weight gain (or to lose weight and maintain weight loss for any parents who are interested).

Fiber is found in fruits, vegetables, and whole grains. Bran is the high-fiber outer layer of grains like wheat, oats and rice. Whole grains still contain this layer, while refined grains like white rice and flour have had it removed. The All-Bran cereal mom was obsessed with contains 10 grams of dietary fiber per ½ cup serving.

The USDA recommends that adults consume 25-38 grams of dietary fiber per day, (based on gender, age, and size) while children should get 19-31 grams per day (again, based on age and size). Check for personalized recommendations for your kids.

Mom has since stopped stashing cereal in her meatballs and instead focuses on including plenty of fruits, vegetables, and whole grains in her diet. I still love the recipe for Kellogg's All-Bran original bran muffins. While searching the Kellogg's All-Bran website I found a recipe for gingerbread pancakes. These are delicious – I have been making them for a few years. These tender pancakes are sweetened with molasses and spiced with cinnamon and ginger. Lila and I made them this morning and Ned ate two!

Gingerbread Pancakes (from Kellogg's)

1 cup Kellogg's All-Bran cereal
3 Tbsp canola oil
1 ¼ cups skim milk
¼ cup molasses
1 egg
1 cup all-purpose flour
1 tsp baking powder
¼ tsp baking soda
½ tsp salt
½ tsp ground ginger
1 tsp cinnamon
  1. In large mixing bowl, combine cereal, oil and milk. Add molasses and egg and beat well.
  2. Stir together flour, baking powder, baking soda, salt, and spices. Add to cereal mixture, stirring only until combined.
  3. Cook on greased preheated griddle until brown on both sides, flipping only once. Serve hot with preserves, warmed applesauce, or syrup.
Today's tip: Check to figure out your family's fiber needs, then track your diet for a few days to see if you meet the recommendation.

1 comment:

  1. Hahaha! I still think of mom when I dump All Bran into my pancakes!! Delish! I'm going to make these this weekend!