Presenting my 21-month old son, Elliott, with nutritious meals that he will eat can be a challenge. In true toddler fashion, he has taken to voicing his own opinion on what he does or does not want to eat. This is sometimes frustrating when I've spent time preparing his food and scheming up creative ways to present it, only to have it be rejected. Fortunately, I know that one of the most important things I can do right now is not push him to eat anything he doesn't want to, and rather focus on building the foundation for his healthy eating habits by consistently presenting him with a variety of healthful food options. And even though it's comforting to know that he gets some extra vitamins and minerals in the fortified foods that he eats (such as breakfast cereal) the ultimate satisfaction comes when he eats the home cooked food on his plate (particularly the vegetables!).
Of course, there are certain standbys, foods that I know I can count on, time and time again (as long as they are not presented too often!). One of these favorites is pancakes, preferably with with blueberries. And while pancakes are generally a pretty healthful food to begin with, they can easily rise in nutritional standing by making a few modifications, such as replacing some of the all-purpose flour with whole-wheat or multi-grain flour, using low-fat milk, soy-milk, or yogurt instead of water, throwing in an extra egg, and adding some fruit to the batter or as a topping. The below recipe for Whole Wheat Blueberry Pancakes--one of Elliott's favorite weekend breakfasts--also incorporates grated carrots, to provide yet an extra nutritional boost.
Whole Wheat Blueberry Pancakes
Servings: 4 (adult-sized portions)
1 cup whole wheat flour
1/2 cup all-purpose flour
3 tablespoons sugar
1 1/2 teaspoons baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
1 1/2 cups nonfat kefir (can also use buttermilk, or, for an extra flavor kick, try vanilla yogurt)
2 large eggs, lightly beaten
1 tablespoon canola oil
1 medium carrot, finely grated
1 cup frozen wild blueberries
Cooking spray
1. In a large bowl, combine flours, sugar, baking powder, baking soda, and salt. Stir together with a whisk.
2. In a medium bowl, whisk together kefir, eggs, oil, and grated carrot. Add to flour mixture and use a wooden spoon to stir until just moist. Add blueberries to batter and stir just to combine. (Alternatively, you can also add blueberries to each pancake just after spooning them onto the griddle; though it's a bit more tedious this method controls blueberry distribution and prevents blue streaking).
3. Coat a large nonstick skillet or griddle with cooking spray and heat over medium-high heat. Use a small measuring cup or soup ladle to spoon the batter out onto the griddle. If pancakes seem thick, use the back of a spoon to spread them out a bit.
Tip: Refrigerate (for up to 24 hours) or freeze pancakes for a quick, toddler-approved snack. Reheat in microwave, toaster, or toaster oven.
Nutrition Information
(For 1/4 of recipe) 340 calories; 55 g carbohydrates; 14 g protein; 7 g fat (1 g sat); 5.5 g fiber; 740 mg sodium.
Serving suggestions: Maple syrup, butter, and sliced fruit.
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