A Father's Day Dream: Hearty Yet Healthy Breakfast In Bed

by AICR

This Father's Day, treat that special man in your life by surprising him with breakfast in bed – a stick-to-the-ribs, hearty breakfast that's also nutritious, health-protective and great tasting. In other words, a breakfast featuring whole-grain pancakes.

The American Institute for Cancer Research (AICR) advises that adults eat between six to 11 daily servings of grains, a goal most Americans don't achieve. At least three of those servings should come from whole grains, cereals that have been processed so that the germ and the bran, and most of the fiber, are preserved – along with antioxidants and other essential nutrients.

An easy way to increase our intake of whole-grain foods is to gradually substitute whole-wheat breakfast cereals for refined ones, whole-grain breads for the white kind and whole-grain flours for refined versions. If your favorite bread recipe calls for white flour, for instance, gradually transition to a healthier version by adding more whole-wheat flour each time you bake. Next time, use whole-wheat flour for one-third of the total amount. The following time, increase the proportion of whole-wheat flour to about half of the total amount. Keep in mind, though, that whole-wheat bread made with yeast takes longer to rise and may need more liquid.

Recipes for quick breads, coffee cakes, muffins and cookies can also be modified in the same way to boost fiber and nutrients.

For other, easy ways to boost whole grains in the day's meals, consumers can receive AICR's new, free brochure, The Facts about Fiber, by calling 1-800-843-8114, extension 05, between 9 a.m. and 5 p.m. ET, Monday through Friday.

In the meantime, here is a special pancake treat fit for any Father's Day celebration – in or out of bed.

Berry Delicious Buttermilk Pancakes - Makes 20 pancakes or 5 servings.

1 cup whole-wheat flour
1/3 cup quick-cooking oats
1/3 cup yellow cornmeal
1/3 cup all-purpose flour
2 tsp. baking powder
1/4 tsp. baking soda
2 Tbsp. dark brown sugar
1/4 tsp. salt
2 cups non-fat or low-fat buttermilk
2 large eggs
2 Tbsp. butter, melted
1 tsp. vanilla extract
1 cup frozen blueberries, defrosted and drained
Canola oil cooking spray
Fresh blueberries, blueberry syrup or warm honey for accompaniment (optional)

In bowl, lightly mix together dry ingredients until well combined. In blender place buttermilk, eggs, melted butter and vanilla. Blend on low speed until smooth and well mixed.

Add dry ingredients to blender in 2 to 3 batches, blending on low speed just until mixed. Pour into wide pitcher or measuring cup and stir in blueberries to blend. Spray griddle or heavy large skillet with oil spray and heat over medium heat until hot.

Slowly pour batter, a little at a time, to make individual pancakes. (Stir batter occasionally to prevent berries from settling to bottom.) Turn when tops are covered with tiny bubbles and underside is golden brown, about 3 minutes per side. As each pancake is cooked, transfer to warm platter and keep warm until all are cooked.

Serve with fresh blueberries, blueberry syrup, or warm honey, if desired.

Per serving: 313 calories, 9 g. fat (4 g. saturated fat), 49 g. carbohydrate, 12 g. protein, 5 g. dietary fiber, 507 mg. sodium.