Whole Grain Buttermilk Pancakes

Pancakes always seem like a treat! But when they're made with whole wheat flour, heart-healthy canola oil and a little sugar, they're a delicious meal for any palate. Try making one of the sauces for extra flavor. Here's the classic recipe, plus a few variations to try.
Dry ingredients

1 1/2 cups white whole wheat flour
2 teaspoons baking powder
1/4 teaspoon baking soda
1/4 teaspoon salt
Wet ingredients

1 large egg
1 1/2 cups buttermilk
2 tablespoons canola oil
1 tablespoon sugar
1 teaspoon vanilla extract
Directions

1. Whisk dry ingredients in a large bowl. If desired, replace up to 1/2 cup of flour with another whole grain (cornmeal, oatmeal, or buckwheat).

2. Whisk wet ingredients in a medium bowl.

3. Make a well in the center of the dry ingredients. Add wet ingredients and whisk until combined. (Don't over mix or they will be tough.) For fluffier ones, let the dough rest for 10-15 minutes after kneading.

4. Coat a large nonstick skillet (or grill) with cooking spray; heat over medium heat. Top three pancakes with 1/4 cup each.

5. Cook until edges are dry and bubbles appear on the surface, 2 to 4 minutes. Flip and cook until golden brown on the other side. Repeat, coating pan with cooking spray and reducing heat as needed.

ACTIVE: 50 minutes
TOTAL: 1 hour
Nutrition information

SERVES 6: 2 (4-INCH) PANCAKES PER EACH SERVING

Calories 189, fat 6g (saturated 1g), cholesterol 33mg, carbohydrates 28g, sugars 5g (added 2g), protein 7g, fiber 3g, sodium 388mg, potassium 145mg.
Fragrances

Blueberries: Add 1 cup blueberries and 2 tsp. orange zest to wet ingredients.
Calories 174, fat 5g (saturated 1g), cholesterol 29mg, carbohydrates 27g, total sugars 7g (2g added), protein 6g, fiber 3g, sodium 333mg, potassium 142mg.

APPLE CINNAMON: Add 1 tsp. ground cinnamon into dry ingredients. Add 1 cup of grated apple to the ingredients.
Calories 176, fat 5g (saturated 1g), cholesterol 29mg, carbohydrates 28g, sugars 7g (2g added), protein 6g, fiber 3g, sodium 333mg, potassium 154mg.

LEMON-POPPY SEEDS: Add 1 tbsp. l. poppy seeds to dry ingredients. Add 1 cup low-fat ricotta cheese and 1 tbsp. l. lemon zest to wet ingredients.
Calories 217, fat 8g (saturated 4g), cholesterol 40mg, carbohydrates 26g, sugars 5g (2g added), protein 10g, fiber 3g, sodium 377mg, potassium 179mg.

PUMPKIN: Add 1/2 tsp. pumpkin pie spice into dry ingredients. Add 1 cup pumpkin puree and 1/4 cup toasted chopped pecans to wet ingredients.
Calories 201, fat 8g (saturated 1g), cholesterol 29mg, carbohydrates 27g, total sugars 6g (2g added), protein 7g, fiber 4g, sodium 334mg, potassium 213mg.

MIXED BERRY SAUCE: Combine 3 cups frozen berries, 3 tbsp. l. sugar and 2 tsp. corn starch. Microwave on High until thickened, 4 1/2 to 5 1/2 minutes, stirring once. Serves 8: 1/4 cup each.
Calories 45, Fat 0g (Saturated 0g), Cholesterol 0mg, Carbs 11g, Sugars 8g (5g added), Protein 0g, Fiber 1g, Sodium 1mg, Potassium 57mg.

HONEY YOGURT SAUCE: Whisk 1/2 cup honey into 2 cups low-fat Greek yogurt. Serves 10: 1/4 cup each.
Calories 86, fat 1g (saturated 1g), cholesterol 3mg, carbohydrates 16g, sugars 16g (14g added), protein 5g, fiber 0g, sodium 19mg, potassium 75mg.