How to Make Perfect Whole Grain Pancakes


There is nothing like fluffy and tender pancakes. Part of my education as a registered dietitian is food science. I use that knowledge here tell you how to make the best possible pancake with a pancake mix. Or use your favorite homemade pancake recipe.

For nutritious pancakes, use Kodiak Cakes Flapjack and Waffle mix. These are whole grain and higher in protein than most mixes. To order online use the code Faires10 for a 10% discount.

The other pancake mix I like is Bob’s Red Mill linked here.

Make the batter but be careful not to overmix. If you overmix you will have tough and chewy pancakes instead of the light and fluffy ones you were dreaming about.

Next, let the batter rest 5 to 15 minutes. This will result in pancakes that are more tender. Use this time to clean up, set the table, and prep the other parts of your breakfast.

I suggest using an electric griddle set at 375 degrees so that you can control the temperature. Let it heat up a couple minutes. Then grease the the griddle lightly. Turn the temp down to 360 to 370 once you start to cook the pancakes.

Poached eggs are a nice accompaniment to pancakes. I have and love this poached egg maker pictured below. And for other breakfast ideas go to my post here.

Test the temperature of the griddle by making a tiny pancake and adjust the temperature accordingly. Not hot enough means slow cooking which makes tough pancakes and too hot and it burns.

Ladle the batter onto the heated griddle. Use a 1/4 cup measuring cup to make perfect sized pancakes that are evenly sized. Sprinkle frozen blueberries on top of each raw pancake. No need to thaw the berries before cooking. The contact of the frozen blueberries on the heated griddle will thaw the blueberries. If you put the blueberries into the raw batter and mix you will have overmixed and deflated pancakes.

Cook for 2 to 3 minutes on medium-high. You’ll know when to flip them when the edges are dry and bubbles have formed and popped around the edges.

You can use a spatula to check if they are nicely browned on the bottom. If the pancakes are too floppy to flip, they aren’t cooked enough. If they are getting brown before they’re ready to flip, turn down the heat.

Perfect edges, dry and bubbles have formed.

Don’t flip too soon. And only flip once or you will deflate the bubbles. Don’t press down on the pancakes while they’re cooking or that will result in a flat pancakes. Continue to cook until done.

Perfectly browned pancake.

Place pancakes on the warmed plate. Top with fresh blueberries or some thawed frozen blueberries. To enhance the flavor of your blueberry pancakes use blueberry syrup.


Miso Lime Dressing


Miso Lime Dressing for Grain Bowls 

Use this delicious dressing to top roasted vegetables or grain bowls. Or this one.

Miso paste is highly popular in Japanese and Chinese diets as it provides flavor and the “fifth taste” known as ‘umami’, to all sorts of dishes including soups/broths, salad dressings, vegetables, stews, glazes, and marinades.

Miso is a fermented soybean paste used in Asian, especially Japanese, cuisine. It’s traditionally made by combining soybeans with salt and a special fungal starter culture called koji (Aspergillus oryzae) and then left to ferment in wooden vats for up to three years. Sometimes the soybeans are combined with a grain, usually barley or rice. Miso can also be made using other beans (such as garbanzo and black beans) and other microorganisms (such as Bacillus bacteria).

Like other soy foods, it is also a source of isoflavones and other potentially beneficial compounds. Depending on how it’s fermented and processed, miso may contain various bio-active compounds (including proteolytic enzymes that break down proteins) and “probiotic” bacteria. Heating miso destroys the bacteria and enzymes, however. If you use unpasteurized miso adding it at the end of cooking can help preserve them. Source: Berkeley Wellness

1/4 cup canola oil

1/4 cup rice wine vinegar

6 tablespoons miso paste

2 tablespoons fresh lime juice

Put all the ingredients in a jar and shake until ingredients are combined and the dressing is smooth.


A Dietitian’s Halloween Candy Recommendation for Kids with Food Allergies


Consider purchasing YumEarth Organic Snack Pack Candies for handing out on Halloween.

Some of your little trick-or-treaters will have dangerous food allergies and a treat they can eat will be appreciated. YumEarth products are completely, allergen-free.

Another good reason to choose YumEarth is that they color their products with fruit and vegetable juices as well as other naturally occurring colors derived from roots – there is no artificial dye in our products. See this post for the dangers of artificial food color.

These are the candies that YumEarth has on Amazon that come in snack pack sizes. The last product is also gluten free.

This choice is gluten-free