Nutrition
By Nancy Adler
It seems nowadays everyone is hesitant to include carbohydrates to their daily intake of nutritious foods. That is a big mistake!
Whole grains are low glycemic and completely nutritious. Whole grains and whole wheat have a glycemic index of about 50. When it comes to bringing breads and carbs into your diet stick with a low glycemic index.
You must however, avoid white breads at all costs and eat only healthy whole grain breads especially those that contain sprouted grains. Eat grains in their purest form. Brown rice, hulled barley, buckwheat and oats. When shopping, look for whole grain items, including barley oats and amaranth. These work particularly well at controlling blood sugar which aids in weight loss.
Even though oatmeal is high in carbohydrates, which diabetics need to watch out for, it’s a food that is medium on the glycemic index (GI) when it’s prepared with minimal processing. This is why steel cut oats are a good choice. It is slowly digested and metabolized resulting in a lower rise in blood sugar.
Even though it’s perfectly healthy to enjoy a low glycemic carbohydrate with any meal, let’s not forget to include protein to balance it all out.
You may enjoy this recipe in my cookbook “Nancy’s Recipes for Life“ available at my Linwood office Location and Capellas Oil and Vinegar store in Ocean City
Blueberry Buckwheat Pancakes
Ingredients
- 3/4 cup buckwheat flour
- 3/4 cup whole wheat pastry flour
- 1 1/2 baking powder
- 1 1/2 tsp. baking powder
- 1 cup buttermilk
- 1/4 tsp salt
- 3/4 cup nonfat milk
- 2 large eggs
- 2 tbsp canola oil
- 2 cups blueberries , divided
- 1/2 cup light maple syrup
Cinnamon (optional)
In a large bowl, whisk together the flours, baking powder, baking soda, and salt. In another bowl, beat together the buttermilk, non-fat milk, eggs and oil. Stir the wet ingredients into the dry ingredients, mixing only enough to combine them. Stir in one cup of blueberries. Preheat a large non-stick griddle or skillet over medium flame. Ladle the batter onto the skillet with a 1/4 cup measure. Flip the pancake when it’s golden brown on the bottom and bubbles forming on the top, about 1 1/2 minutes . Cook the other side until golden brown for about 1 1/2 minutes. Serve topped with blueberries and maple syrup and a sprinkle of cinnamon.
Nancy Adler is a certified nutritionist and practitioner in Linwood. Her office is located in Cornerstone Commerce Center, 1201 New Rd. Learn about her practice at ww.nancyadlernutrition.com (609)653-4900. Nancy is the Recipient of the Best of The Press 2020 and 2021 Gold Award. You may listen to Nancy every Sunday at 2 pm Nancy Adler Nutrition LIVE! NewsTalk 1400 WOND and 92.3 the station is fm
