Did you know that you could use steel cut oats to make delicious pancakes without any flour? Neither did I , until I tried it last week. I put uncooked steel cut oats in the blender with a whole apple, almond milk, and a few other things and in a matter of minutes I had a yummy, whole grain, healthy pancake batter! The kids loved them and they’ve been on the breakfast menu ever since. Recipes like this make me feel awesome!
I’ve been on a mission to add more whole grains and ancient grains into my family’s diet, so I was excited to join in an online briefing last week with Udi’s Gluten Free and nutrition expert Bonnie Taub-Dix. I learned so much about the ancient grains, “heritage grains” that have retained their nutritional value for more than 8,000 years. Even if you aren’t living a gluten free lifestyle, using more whole grains, like those in Udi’s Ancient Grains products, can benefit your whole family.
Bonnie gave me some quick Grains 101 information and it’s really inspiring me to get more whole grains on the table. Here’s what I learned about 6 Ancient Grains that you can easily implement into your family’s diet to curb weight gain and ward off heart disease, diabetes, and many other chronic diseases:
- Naturally gluten-free, high in fiber, and a complete protein. It contains calcium, magnesium, potassium, phosphorus, and iron.
- 1 cup of Amaranth (26 grams of protein each) = 2 cups white rice (13 grams of protein each)
- You can enjoy this grain as a breakfast cereal or ground into flour for baked goods. Try popping it and using it as an ice cream topping like we did in these Easy Ice Cream Truffles
- Naturally gluten-free, heart-healthy, and a good source of magnesium. It can even reduce headaches!
- Chock full of antioxidants. 1 cup of millet has 76 mg of magnesium, equal to 4 cups of long grain white rice.
- You can enjoy millet in bread and muffin recipes or even use it to thicken soups. Try it in these Banana Mango Millet Muffins or for an easy twist on an old favorite, try it in Millet Fried Rice.
- Reduces risks of heart disease, cancer, stroke, diabetes, and reduces cholesterol levels. It’s high in fiber and lignans.
- Each tablespoon of ground flax seed contains about 1.8 grams of plant Omega-3s.
- 1 tablespoon of flax = 4 cups of spinach (wow!)
- You can add this grain to salads, smoothies, cereals and more. Try flax on my Easy Breakfast Banana Roll – so simple and so healthy!
- High in protein, fiber, vitamins and minerals such as calcium, manganese and phosphorous.
- 1 tablespoon of chia = 2g of protein
- 1 tablespoon of chia = 4g of fiber
- Offers 150% daily value of omega-3s
- Enjoy this grain in a smoothie or sprinkle it on your yogurt or cereal. You can also make a delicious easy pudding from Chia seeds – we’ve been enjoying this Chia Pudding a lot lately!
- This grain isn’t actually a grain, it’s a seed! It’s known for its anti-inflammatory properties and is high in minerals like phosphorus, manganese, copper, and magnesium.
- Quinoa is prepared similarly to rice, but cooks much quicker. Add it to soups, salads, and stews. Try my Quinoa Breakfast Cereal for a tasty, healthy way to start your morning. Try Mexican Quinoa Stuffed Peppers or Vegetarian Quinoa Chili for easy weeknight dinners too.
- Oats already have a good reputation for being heart-healthy and fiber-filled. They are also packed with vitamins and minerals and are a good source of protein.
- 16% of your daily recommended fiber value in just 1/4 cup of dry oats
- 13% of your daily protein value in 1/4 cup of dry oats
- Oats are also a good source of zinc, vitamin B1, magnesium, and biotin.
- You can use oats as a breading for chicken, in smoothies, or in baked goods. Make them ahead of time and store in the fridge.
For these Steel Cut Oat Apple Blender Pancakes I used Udi’s Gluten Free Steel Cut Oats. I like a bowl of oatmeal for breakfast in the morning (in fact I really like Udi’s Steel Cut Oats with Currants, Flax, and Chia), but these pancakes were an even bigger hit with the kids. There is something about a steaming plate of hotcakes in the morning that makes breakfast feel a little more special. Best of all, mixing these up in the blender took only a couple of minutes! A healthy whole grain breakfast, on the table quickly, and the kids love it – triple winner!
To keep this even healthier, skip the maple syrup and serve it with Homemade Applesauce on top – so delicious!
- 2½ cups almond or rice milk
- 2 cups Udi's Steel Cut Oats
- 1 whole apple, cut in half
- 2 eggs
- ½ teaspoon salt
- 2 tablespoons coconut oil
- 1 teaspoon vanilla
- 1 teaspoon ground cinnamon
- 1 pinch nutmeg
- 1 tablespoon baking powder
- In a high powered blender (like a Blendtec), combine the milk, oats, and apple. Blend for 3 minutes on high - the mixture will be smooth and thick.
- Stop blender and add the eggs, salt, oil, vanilla, cinnamon, and nutmeg. Pulse for 20 seconds.
- Stop blender and add baking powder. Pulse three times.
- Scoop ⅓ cup of batter onto a hot cast iron griddle for each pancake.
Bring more Ancient Grains to your table! These whole grains can be included in any dish where you would normally use rice or oats. Many ancient grains can also be ground into flour and used for baking. For more grain resources, check out Bonnie Taub-Dix’s website, Better Than Dieting, and Udi’s Gluten Free.
This post is part of a paid blogging program with The Motherhood and Udi’s Gluten Free. All opinions expressed are my own.