Healthy Recipes

Apple Raisin Flapjacks
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Servings: 4
Ingredients and Preparation
Ingredients Measures
Egg whites
Fat-free milk 1 cup
Reduced fat buttermilk baking mix 2 cup
Medium Granny Smith apples (peeled, cored, and coarsely chopped)
Raisins 1 cup
Nutmeg ½ teaspoon

  1. In large bowl, whisk whites until foamy. Whisk in milk, then stir in baking mix.
  2. Add remaining ingredients. Mix just to blend.
  3. Heat griddle or heavy skillet over medium heat; coat with vegetable cooking spray. Portion batter onto griddle with ¼-cup measure.
  4. Cook until nicely browned, turning once, about 3 minutes on each side.
  5. Serve hot with maple syrup or nonfat yogurt.

Diabetic Exchange
Fruit: 3; Vegetables: 0; Meat: 0; Milk: 0; Fat: 0; Carbs: 3; Other: 0

Nutrition Facts
Serving Size 3 pancakes out of 12 total
Calories 450
Calories from Fat 15
Total Fat 2 g
Saturated Fat 1 g
Cholesterol 0 mg
Sodium 55 mg
Total Carbohydrate 107 g
Dietary Fiber 8 g
Sugars 40 g
Proteins 5 g
Vitamin A 2% DV
Vitamin C 15% DV
Calcium 8% DV
Iron 8% DV
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A randomized trial found that drinking water before main meals led to higher weight loss than those who were asked to imagine a full stomach before main meals. Water preloading is believed to help create a feeling of fullness or satiety during the meal, which may help curb overeating.

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