Diy Whole-Wheat Almond Pancake Mix

For the mix

3 cups whole-wheat pastry flour

1 cup almond meal/flour

¼ cup hemp hearts or toasted wheat germ

¼ cup baking powder

1 teaspoon salt

For the pancakes

1 cup low-fat milk (1 percent), or milk of your choice

1 large egg

1¼ cups DYI Whole Wheat Almond Pancake Mix

1/3 cup chopped toasted nuts (walnuts, almonds, pecans), optional

2/3 cup sliced banana or strawberries or whole blueberries, optional

¼ cup pure maple syrup, for serving

For the mix: Whisk together the whole-wheat pastry flour, almond meal/flour, hemp hearts or toasted wheat germ, baking powder and salt in a container with a tightfitting lid.

To make enough pancakes for 3 to 4 servings, whisk together the milk and egg in a medium bowl. Add 1¼ cups of the pancake mix, stirring until there are no dry spots or large lumps; some small lumps are OK. Stir in the nuts and fruit, if using, reserving some to use as an optional topping.

Heat a large nonstick griddle or skillet over medium heat. Ladle about ¼ cup of the batter per pancake. Cook for about 2 minutes, then flip them when the pancake tops are covered with bubbles and the undersides are browned. Cook for another 2 minutes or so, just until the pancakes are golden brown on both sides and cooked through. The yield is 8 or 9 medium-size pancakes.

Serve right away, topped with reserved fruit and nuts, if using, and with the maple syrup.

Mix makes 12 to 16 servings (makes 5 cups mix, or enough for 4 batches of pancakes)

Nutrition per serving (based on 4, using 1-percent low-fat milk): 60 calories, 5 g protein, 5 g carbohydrates, 3 g fat, 1 g saturated fat, 50 mg cholesterol, 95 mg sodium, 0 g dietary fiber, 4 g sugar

Nutrition per serving (mix only, based on 16): 140 calories, 4 g protein, 19 g carbohydrates, 5 g fat, 0 g saturated fat, 0 mg cholesterol, 370 mg sodium, 3 g dietary fiber, 0 g sugar

From nutritionist and cookbook author Ellie Krieger