Healthy Meals – How to Make a Baked Blueberry Pancake

    Published: 06-16-2009
    Views: 14,046
    Nutritionist Jennet Bessinger demonstrates how to make your own healthy baked blueberry pancake.

    Jeannette Bessinger

    Jeannette Bessinger, Board Certified Holistic Health Counselor and owner of Balance for Life LLC, is a co-author of the upcoming book Whole Life Nutrition A Simple Approach to Nourishing America's Busy Families, and the meal and recipe designer for the Dr. Jonny Bowden’s The Healthiest Meals on Earth 50 Recipes and Why You Should Eat These Foods (release: spring of ’08). A motivational speaker and health/nutrition educator, Jeannette regularly gives talks and classes to businesses, corporations, non–profits, wellness centers, hospitals, colleges and faith–based organizations with an interest in wellness and disease prevention. Jeannette has provided services in health education and prevention for individuals and groups in a wide variety of venues for fifteen years. Her professional specialty is the development and facilitation of unique, effective lifestyle change programs targeting complex health and wellness issues such as obesity, chronic stress, family balance and disease prevention. Creator of the Whole Life Nutrition™ approach to health improvement, she currently runs these successful lifestyle change programs in both hospital and holistic settings. Jeannette acts as a lifestyle health consultant to several public and private groups and coalitions working to improve the health of schools and cities. She was a lead investigator and strategist on a citywide assessment and intervention plan for obesity funded by the RI Department of Health. She also designed and facilitated an obesity prevention program for Head Start with a grant from the American Association of Pediatrics. A graduate among the first class of women at Columbia College, Columbia University, Jeannette has pursued an extensive, multi–modal education in teaching, health and wellness. As a very busy wife and mother of two children, she understands first hand how challenging it can be to maintain a healthy balanced lifestyle as a working parent. With a personal history of autoimmune disease and diabetes, she knows how vital it is to put your health first on your priority list. Much of the depth and practical nature of Jeannette's material arises directly from her own efforts to meet the challenges of balancing health, family and a lively career.

    Jennet Bessinger: I am Jennet with Balance for Life and were making healthy breakfasts. Right now were going to make a baked Puffy Blue Berry Pan cake. This is really a lot of fun. You definitely need a cast iron skillet for this because its going to bake inside the oven. So what we have done is, weve set our oven temperature to 425 and this is already melted but the way I would normally begin is with -- when I just set the oven, in a cold oven I would put about three tablespoons worth of butter or a nice non hydrogenated margarine Put them cold in to the pan take the pan and put it in to the oven. While youre preparing the rest of this, the butter will melt in this pan, the recipe is quite simple half a cup of flour, now you can use any kind of flour you wish, using a whole grain flour like whole wheat flour would give it more fibre and a little more nutritional punch. But you might want to use a pastry flour so it gives it a lighter texture. Then you need a half a cup of milk, for the milk, again any milk cows milk is not the only kind that you can buy, you can also use the milk thats made from rice or milk thats made from almonds. Both of those are easily available in natural food store. Half a cup half a cup and then two eggs, this is going to give us our little protein blast. And thats an easy mix because you want the batter to be just a bit lumpy and that give us come nice health in the pan cake itself. So I am using a whisk and I am going to break the yokes open and I am just going to stir around really until its just mixed. Can you see how that has some nice lumps in it, its not completely perfectly mixed, thats just how you want it.

    Okay, so we going to pour it in to our previously buttered pan, making sure we get all those delicious bits and then we going to put it into an oven set for 425 and we going to let it bake for 15 minutes. So set your oven timer and here we go, okay, 15 minutes later here is our beautiful pan cake. As you can see its brown nicely around the edges, you could see the oils on the bottom and the look of it will change depending on which kinds of flour and which kinds of milk that you use. It will be a darker color, if you use a whole grain flour and you get different kinds of rices and sometimes it will lay very flat depending on the milk but it always tastes delicious. So to finish it off, I like to cover it with some sort of fruit I like to use whatever is seasonal so right now since were in the summer time, blue berries are wonderful.

    This is about a cup you can absolutely use frozen as well, if you use frozen they dont roll around quite so much. They tend to stick together like a little bit of syrup. You can also use an apple in the fall, chop it in to pieces and then you want to use a little bit of sweetener, you really dont need much. This is call Xylitol, xylitol is a sugar alcohol which means its not technically a sugar but it is technically carbohydrate. It has a very low glycemic impact. So if youre watching your sugar its a nice sweetener.

    It is a little less sweet than real sugar. You can also use a raw sugar, you can also spread little bit of Agave nectar on there but I like to have the granulated form because it makes it kind of a syrup. And I am really I just using just a table spoon, really just a sprinkle and then to help it caramelize and form a syrup, Im going to squeeze a little bit of lemon over the whole thing.

    So I just have a quarter of a lemon, that has a really thick skin, Im just squeezing it over the top and then we put it in for may be two more minutes, just to let every thing caramelize and make a nice syrup on there and its ready to serve. For your children this will serve four, for you and your partner, itll serve may be two or three for the adults. So this is our Baked Blue Berry Pan Cake and next well be making fresh juice.