I had a pancake today! Not the stuff from a box, in fact this recipe had NO flour in it. None! My friend and workout partner, Daphne, came up with this great recipe. She and I over the last few weeks had talked about flax seed and what you can do with it in cooking, and this conversation led us to wheat bran which gets no respect. When I asked for the location at the grocery strore, some store employees did not know where to look for it.
So let's talk about wheat bran. Bran is the outer hard layer of grain and upon refining grain this layer is removed and becomes a byproduct. Bran is present in and may be milled from any cereal grain including rice, oats, barley and millet. Wheat bran is particularly rich in fiber, protein, and omegas (omega 3 and omega 6 fatty acids). Virtually all the carbohydrates in wheat bran are in the form of fiber. In a cup of wheat bran, there are 37 grams of carbs and 25 grams of fiber. Daphne's recipe is as follows:
- 1/4 cup wheat bran
- 2 tablespoons flax seed
- 3-4 egg whites
- slenda to taste and a little cinammon
I added a tsp of instant coffee to the ingredients. Poured the mixture into a pan covered with Pam and cooked it like a pancake. I topped mine with sugar free marmalade. Delicious. Thanks Daphne!
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