A Pancake Recipe that Tastes Great – And is Great for Your Health
Just about everybody loves pancakes, right? But if you eat enough of them the same way, the taste can get a little stale. The average traditional pancake recipe tastes great, but it also can’t hurt to do something a little different once in a while. Actually, changing to a blueberry pancake recipe could help improve your health. Blueberries not only taste fantastic, they can also provide some substantial health benefits.
Health Benefits Associated with Blueberries
While more research is needed in order to determine a definitive link between blueberries and health benefits, studies indicate that increasing your blueberry consumption may be able to help you in many different ways. Here are just a few of the more important ones.
- Bone health – Blueberries are rich in vital nutrients such as magnesium, phosphorous, calcium, zinc, vitamin K and manganese. All of these nutrients play vital roles in helping not only build healthy bones, but also in helping to keep them strong. Iron and zinc are particularly important in helping maintain bone as well as joint elasticity.1 If you have an ample supply of vitamin K, that helps your body do a better job of absorbing the calcium you need to keep your bones strong.2
- Blood pressure reduction – The magnesium, calcium and potassium found in blueberries, according to research, help to lower blood pressure.3 Blueberries are also free of sodium, a substance that can contribute to hypertension, or high blood pressure.
- Help with managing diabetes – Blueberries are high in fiber, and studies have shown that a high-fiber diet can help keep blood glucose levels steady in diabetics.4 It can also improve insulin and blood sugar levels in people with type 2 diabetes.5 In one study, researchers found that consuming three servings of blueberries along with other fruits (pears, raisins, apples and grapes) helped lower the risk of developing type 2 diabetes by nearly 10 percent. 6
- Protecting cardiovascular health – Blueberries are also low in cholesterol. This, in addition to the vitamin C, potassium, fiber and vitamin B6 found in the fruit, makes it an excellent ally in the battle to maintain heart health. Anthocyanins are what give blueberries their color, but they can also help protect your heart. In one study, researchers found that women who regularly consume blueberries or strawberries have a substantially lower risk of suffering a heart attack.7
- Digestive health and weight loss – A fiber-rich diet can reduce the chances you’ll develop constipation and stay regular, which is key to ensuring good digestive health. And, again, blueberries contain a lot of fiber. In addition, Fiber can help you feel fuller for a longer period of time, reducing the chances that you’ll overeat.
- Skin health – Vitamin C, which is found in blueberries, helps to prevent skin damage due to sun exposure. It also helps to improve the texture of skin as well as reduce wrinkling.8
- Improving brain function – One study even suggests that blueberries could help improve cognitive decline. It included 47 people who were diagnosed with a mild form of cognitive impairment. Approximately half of them received a placebo while the others received a serving of blueberries each day for four months. According to the results, the patients who received blueberry powder showed improvement in both brain function and cognitive performance when compared to the placebo group.9
Related: Lectin Shield helps gluten-intolerant man eat pasta again
A Delicious, Healthy Blueberry Pancake Recipe
One of the best things about this pancake recipe is that you won’t need to drench your flapjacks in syrup. Maple syrup is not only loaded with sugar, it can also help pack on the pounds. In addition, this recipe is so simple you’ll only need a pie tin and a blender.
Get a quarter-cup each of blanched almond flour, tapioca flour and coconut flour and mix with a quarter-teaspoon each of baking soda and sea salt. Then, mix in a half-teaspoon of baking powder, a tablespoon of coconut oil and a teaspoon of vanilla. Then you add the juice of one lemon and two eggs fortified with omega-3. Pour the mixture into an 8-inch pie pan (after you’ve lightly sprayed it with olive oil) and add a third a cup of frozen or fresh wild blueberries.
Set your oven to 350 degrees and heat for about 25 minutes – or until the pancakes turn golden brown, whichever comes first.
We guarantee you and everyone else in your family will love this healthy pancake recipe.
For more information on a low-lectin diet and supplementing your diet with Lectin Shield, read Phenofen.com’s blog.