Who can think about Valentine’s Day without also thinking about chocolate? This can prove to be a particularly tempting time for people with diabetes. Wouldn’t it be great if chocolate was actually good for us? What if you could have Brownie Pancakes for breakfast?
A study published in the Journal of Internal Medicine (March 2009) concluded that people who avoided eating chocolate after their first heart attack had a greater risk of dying than those who did eat it. This may be due to chocolate’s high stearic acid content or because chocolate is rich in flavonoid antioxidants. This study’s results are somewhat good news for chocolate-lovers who are diabetic as many of us are also prone to heart disease. This particular study, however, did NOT include people with diabetes. If you decide to eat chocolate, make sure it fits into your daily eating plan.
Chocolate recipes like these Brownie Pancakes might work and would make the perfect special occasion breakfast. The recipe comes from Denise Austin’s Eat Carbs, Lose Weight (affiliate link). The original recipe was for waffles, but we (actually, my husband) make them as pancakes since we are waffle iron-less. Denise says to serve them with maple syrup and blueberries, but I’m not a fan of chocolate and maple together (or chocolate and blueberries, for that matter). We came up with a berry yogurt sauce instead.
My stepdaughter, a chocolate fiend, describes these Brownie Pancakes as “healthy tasting.” So, if you are looking for a savory, dense chocolate taste, these are for you. If you prefer sickeningly sweet chocolate, you might be disappointed. I always request these for my birthday (and many other times during the year as well).
We can’t always find espresso powder where we live, so we sometimes use instant coffee instead. Take the eggs out of the refrigerator when you get up, so they’ll be at room temperature when you are ready to make the pancakes. We use a flat, nonstick griddle for cooking.
These pancakes freeze very well. Make extras, cook, and let cool, then freeze individual portions in zippered plastic bags.
- 1-1/2 cups whole-grain pastry flour
- 1/2 cup unsweetened cocoa powder
- 2 teaspoons baking powder
- 1/4 teaspoon baking soda
- 1 cup 1% milk nonfat milk works fine too
- 1/2 cup light brown sugar packed
- 2 teaspoons espresso powder or instant coffee
- 3 tablespoons olive oil
- 3 large egg whites at room temperature
- 1/8 teaspoon salt
In a large bowl, whisk together the flour, cocoa powder, baking powder, and baking soda. In a medium bowl, whisk together the milk, brown sugar, espresso powder (if using), and oil until well-blended. Add the liquid ingredients to the bowl containing the dry ingredients and mix until just combined.
Beat the egg whites and salt with an electric mixer (we use a stand mixer) at high speed until they form soft peaks. Fold the whites into the chocolate batter. The batter will be very thick.
Preheat griddle until a drop of water sizzles on it; remove the griddle from the heat and spray with cooking spray just before using. Use a scant 1/3 cup batter for each pancake. Wait until pancakes are set, then turn over to complete cooking process. Serve with Berry Cream Sauce.
Nutrition facts per serving (2 pancakes)
Berry Cream Sauce
- 5 tablespoons raspberry or strawberry all-fruit such as Polaner's
- 1 1/4 cups low-fat vanilla yogurt
- 2 1/2 tablespoons fat-free half and half
Put all-fruit in a small microwave-safe bowl like a Pyrex custard cup. Microwave at 100% for about 15 sec. until it becomes pourable. (You don’t want it completely liquified or too hot.)
Combine yogurt and half and half in medium-sized bowl. Add the all-fruit and mix well.
No half and half? Make the sauce without any. It will be thicker, but will still taste fine.
Too many carbs? Use plain yogurt instead of vanilla or use less of the sauce on your pancakes.