Vegan Whole Wheat Blueberry Applesauce Pancakes
Got up this morning with a taste for pancakes? Well this taste treat will meet your need for pancakes while you stick to your new vegan eating plan. This recipe is milk and egg and butter free, but tastes fabulous and serves up some delightfully fluffy, full of blueberry goodness pancakes.
If you don’t eat many blueberries, they are a fruit you should definitely add into your rotation. Why? Check out these dynamite benefits.
- Blueberry extract, high in compounds called anthocyanosides, has been found in clinical studies to slow down visual loss. Data reported in a study published in the Archives of Ophthalmology indicates that eating three servings of the fruit per day may lower your risk of age-related macular degeneration (ARMD), the primary cause of vision loss in older adults, by 36 percent.
- A recent study that included blueberries as a low-glycemic index fruit has found that the berry has a favorable impact on blood sugar regulation in persons already diagnosed with type 2 diabetes. Participants in the study who consumed at least three servings of low-GI fruits per day saw significant improvement in their regulation of blood sugar over three months.
- Blueberries are also low in calories — fewer than 100 for a full cup. So for those looking to loose a few pounds, they’re ideal.
- Eating three or more servings of blueberries each week may help reduce a woman’s risk of heart attack. In a Nurses’ Health Study, women who ate the most blueberries were 32 percent less likely to have a heart attack, compared to women who ate berries once a month or less. Blueberries contain high levels of compounds that may help widen arteries, which counters the plaque buildup that generally causes heart attacks, the researchers said.
- Laboratory studies published in the Journal of Agricultural and Food Chemistry show that the phenolic compounds in blueberries can inhibit colon cancer cell proliferation and induce apoptosis (programmed cell death). A significant 34 percent reduction in ovarian cancer risk was also seen in women with the highest intake of blueberry flavonoids flavone and luteolin.
- Blueberries are high in manganese, which plays an important role in bone development.
- If you suffer from frequent constipation, blueberries can help! One cup of raw blueberries contains four grams of fiber, or over 15 percent of the recommended daily intake. The soluble fiber present in blueberries can absorb 10 to 15 times its own weight in water, drawing fluid into your gut and increasing bowel movements.
- A study published in the journal Free Radical Biology and Medicine suggests that blueberries reverse age-related memory loss, thanks to its abundance of antioxidants called flavonoids, which have been found to activate the parts of the brain that control memory and learning.
Eat up!
Vegan Whole Wheat Blueberry Applesauce Pancakes
Created by:
BlacksGoingVegan.Com
Recipe Type: Breakfasts
Cuisine: Vegan
Number Servings: 8
Prep Time:
Cook Time:
Total Time:
Get the nutritional benefits of blueberries in a tasty form even the kidlets will love. Top with sliced bananas, maple syrup, or more blueberries.
What You Need
- 1 6-oz carton of fresh blueberries, washed and drained throughly
- 1-1/2 cups almond milk
- 1 Tablespoon grapeseed oil
- 2 teaspoons Bragg's apple cider vinegar
- ¼ cup organic unsweetened apple sauce
- ½ tsp. pure vanilla extract
- 1-1/2 cups whole wheat flour (white)
- 2 teaspoons baking powder
- ¼ tsp Himalayan pink salt
- 1 Tablespoon Earth Balance buttery spread (original)
How to Do It
- In small mixing bowl put dry ingredients (salt, baking powder and flour).
- In a large mixing bowl, whisk together the milk, vinegar, vanilla and apple sauce.
- Add flour mixture to wet ingredients and blend until incorporated well. Stir in blueberries.
- Mixture should be somewhat thick, but if its TOO thick, add another tablespoon or so of applesauce.
- Heat a heavy non-stick skillet over med-low heat. Lightly coat the pan with a teaspoon of the non-dairy butter spread.
- Scoop out one-third cup of batter into the pan for each pancake. (I spread batter around with back of spoon to spread it out and make the pancake thinner but bigger in circumference so it cooks faster).
- Cook on first side until bubbles in center of pancake burst, then flip. Cook on second side until pancake turns golden brown.
- Serve topped with fresh fruit and/or organic 100% maple syrup.
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Category: Breakfast
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