Apple-Cinnamon Oat Bran Pancakes

Prep time: 15 minutes

Cooking time: 4 minutes for each batch at 300°F

Makes: 8, 10-inch pancakes

Storage: Store in air-tight container in the refrigerator for up to 5 days or freeze for up to 6 months.

Ingredients:

4 medium apples, washed, peeled and chopped into ¼-inch cubes

1/8 tsp. ground cinnamon

¼ cup whole grain oat bran flour

¼ cup whole wheat pastry flour

½ cup unbleached, all-purpose flour

1 tsp. baking powder

¼ tsp. baking soda

½ tsp. kosher salt

½ tsp. ground cinnamon

1/8 tsp. ground nutmeg

1 egg, beaten

¼ cup plus ½ cup nonfat or soy milk

½ tsp. pure vanilla extract

2 tsp. vegetable oil

1 Tbsp. firmly packed light brown sugar

Directions:

1.      Place the apples plus 2 tablespoons of water and a 1/8 tsp. of cinnamon in a microwave-safe bowl.  Cover with wax paper. Microwave on high for 2 to 4 minutes or until apples are soft. Stir after each minute of cooking. Set aside.

2.      In a second microwave-safe bowl, combine the oat bran and ¼ cup of milk.  Microwave on high for 1 minute.  Stir and microwave on high for an additional minute or until oat bran has softened.  Stir and set aside.

3.      In a medium bowl, sift together the flours, baking powder, baking soda, salt and cinnamon; mix well.

4.      In a small bowl whisk the egg. Add ½ cup milk, vanilla extract, oil, and brown sugar. Whisk until foamy about 2 minutes. Add the oat bran mixture; mix well.

5.      Make a well in the dry ingredients and pour the liquid mixture into it. Stir until just moistened. Fold in the apples.

6.      Let stand for 5 minutes.  Preheat nonstick skillet to medium heat or an electric skillet to 300°F.

7.      Drop approximately 3 tablespoons of batter onto heated skillet. Cook until bubbles form and edges look dry. Flip and cook until the undersides are golden brown.

Topping suggestions: Serve with pure maple syrup, apple butter, honey, yogurt, cottage cheese or peanut butter. Mix and match toppings.

Katie Jeffrey, MS, RD, CSSD, is a registered dietitian, Board Certified as a Specialist in Sports Dietetics, a Licensed Am I Hungry?® Mindful Eating Facilitator, a columnist, and the owner of FitNutrition, LLC, in Stonington, CT and Westerly, RI.  She provides individual nutrition counseling, sports performance nutrition counseling for athletes and educational nutrition presentations on various topics for all age groups.  For more information, call 860-917-6131 or go online to www.fitnutrition.net.  Join FitNutrition, LLC on Facebook.