Wake up to these nutritious, high-fiber pancakes and get a morning jump-start
on meeting USDA dietary guidelines for the grain, milk and fruit food groups. Pair
your pancakes with a glass of 100 percent orange juice to bring out their citrus
flavor and contribute to your daily recommended fruit servings!
1 cup sliced almonds, divided*
1 whole Florida orange
2/3 cup 100% Florida orange juice**
1 cup 2% reduced fat milk
2 tablespoons grapeseed or canola oil
3/4 cup buckwheat flour
1 cup all purpose flour
1 tablespoon baking powder
1/4 teaspoon salt
Non-stick cooking spray
1 cup 100% Florida orange juice**
1 cinnamon stick
1/2 cup light maple syrup
1/4 cup roasted almonds
** May substitute Florida Orange Juice from Concentrate
Heat oven to 375 degrees F. Spread almonds over a cookie sheet and bake
5 to 7 minutes until nicely browned. Remove and cool at room temperature.
Prepare Orange-Almond Syrup; keep warm.
Use grater to grate zest of orange, while careful not to grate into the
white pith. Peel remainder of skin and slice between membranes to separate each
orange segment. Set aside for garnish.
Combine egg, orange juice, milk and oil in medium bowl and mix well.
In large bowl, combine both flours, baking powder and salt with reserved
orange zest. Add liquid into the dry ingredients and mix thoroughly while being
sure to leave some lumps. Gently mix 3/4 cup almonds into batter until ingredients
are combined, but still lumpy. Do not over-beat or stir until smooth, as this
will make pancakes tough.
Ladle batter onto hot, non-stick skillet coated with cooking spray and cook
until some bubbles begin to appear on top, about 3 minutes.
Flip pancake over and cook 2 minutes. Serve immediately with Orange-Almond
Syrup, and garnish with orange segments.
Orange-Almond Syrup: Simmer orange juice and cinnamon stick in small saucepan
over medium heat until reduced to 1/2 cup, about 15 minutes.
Add maple syrup. Remove cinnamon stick, and stir in almonds.
Refrigerate any leftover syrup.
Prep time: 20 min | Total time: 50 min
Makes: 6 servings, 2 (4-inch) pancakes each
Nutrients per serving: 530 calories (41% calories from fat), 15 g protein,
65 g carbohydrates, 7 g fiber, 25 g total fat (sat 3 g, mono 14 g, poly 6 g), 600
Vitamin A 6% DV, Vitamin C 100% DV, Calcium 45% DV, Iron 25% DV
* While almonds provide a healthy fat, this ingredient may be removed to reduce
the recipe's fat content by 18 grams.
Recipe and photo credit: Florida Department of Citrus