South Beach Pancakes Recipes

HIGH FIBER SOUTH BEACH PANCAKES

Steps:

• Blend all in blender, cook on skillet/fry pan as you would pancakes. Top w/Smart Balance Spread and Sugar-Free Syrup.

SOUTH BEACH DIET OATMEAL PANCAKES

Steps:

• In a medium bowl, combine oats and milk and allow to stand for 10 minutes.
• (You can also process this in a blender for a smoother consistency).
• Stir in egg, flour, wheat germ, baking powder, sugar substitute, oil, and salt.
• Whisk until smooth.
• Let batter stand for 30 minutes in the refrigerator.
• Heat a large non-stick skillet or griddle; spray with cooking spray.
• Pour batter by 1/4 cupfuls onto skillet or griddle; cook until the top starts to bubble and the bottom is browned.
• Turn and cook another 1-2 minutes.

SOUTH BEACH "PANCAKES"

Steps:

• Add all ingredients together and mix well using a hand blender or regular blender.
• Spray an 8" or 10" skillet with nonstick and heat over med-low heat. Pour half of the batter into skillet and cover with lid until the pancake top is set (3-4 min.). Flip gently and cook other side another minute.
• Turn out on a plate and repeat with the other half of batter, making sure to re-spray the pan.
• Serve with sugar-free syrup.
• This is easily changed to make a savory instead of sweet pancake. Just by changing a few spices and serve them with salsa or other toppings to suit your taste can make this an anytime meal.

SOUTH BEACH OATMEAL PANCAKE

Steps:

• In a blender or a food processor, blend together all ingredients until smooth.
• Spray a medium sized skillet with cooking spray and set heat to medium.
• Add the pancake batter to skillet and cook until sides are lightly browned.
• Top with a low sugar syrup, trans free butter and/or a few sprinkles of a sugar substitute and serve with fresh fruit; blueberries or strawberries are allowed and would go nicely.

DUTCH APPLE PANCAKE (VEGAN)

Steps:

• Heat oven to 400'F.
• Heat (on medium) 1 tablespoon of the margarine in a 10" cast iron skillet.
• Saute the apples for about 5 minutes, or until nice and brown on the outside. I didn't peel my apples, I like the added fiber the peeling adds.
• Puree 1 tablespoon vegan margarine, flour, sugar, agave, cinnamon, nutmeg, milk and banana in a blender until just combined. About 1 minute.
• Pour the puree over the apples in the skillet and then put the skillet into the oven and bake until set and puffed, about 15 minutes.
• Serve hot.
• Bon Appetit!

BUCKWHEAT PANCAKES (SOUTH BEACH - PHASE 2)

Steps:

• In a medium bowl, thoroughly combine the buckwheat flour, whole-wheat flour, egg, and baking powder, mixing until evenly blended.
• Add the water, applesauce, and vanilla extract, and stir until only small lumps remain.
• Heat a large nonstick skillet coated with cooking spray over medium heat.
• Working in batches, pour the batter into the pan and cook for 2 to 3 minutes, or until the bottom is browned.
• Turn and cook for 1 to 2 minutes longer, or until golden brown.
• Remove to a plate and keep warm.