Light as a Feather Pancakes with Berry Sauce

Light as a Feather Pancakes with Berry Sauce - cottage cheese provides extra protein |

Some days you just need pancakes for breakfast. Usually when I have such a craving, The Grillmaster whips up some Brownie Pancakes with Berry Cream Sauce. When we decided to try the Volumetrics diet for a few days after I received a review copy of The Ultimate Volumetrics Diet: Smart, Simple Science-Based Strategies for Losing Weight and Keeping It Off by Barbara Rolls, PhD, I was very excited to see these Light as a Feather Pancakes with Berry Sauce on the menu.

Light as a Feather Pancakes with Berry Sauce

In general, the Volumetrics diet isn’t very different from the way we normally eat, so it wasn’t difficult to follow. The book provides information about what your daily calorie intake should be based on your age, sex and activity level. For example, a woman between the ages of 31 and 50 who is moderately active needs 2,000 calories per day to maintain her weight. To lose a pound or two a week, she’d need to limit her daily calorie intake to about 1,500. A man over 51 who is moderately active would require about 300 calories more per day. The meal plans assume your target is 1,400 calories a day. If you can have more than this and still meet your goals, you simply add snacks or eat a bit more at each meal.

The Ultimate Volumetrics Diet

Here are some notes about the daily meal plans:

  • The meal plans feature 400 calories for breakfast and 500 calories for both lunch and dinner. I preferred to eat about 400 calories at each meal plus a couple of hearty snacks.
  • The plan is flexible. Let’s say you’re supposed to eat bran flakes for breakfast. If you don’t happen to like bran flakes, there is a list of “modular” foods towards the back of the book that shows what you can swap in instead.
  • If you are a person on the go, you’ll like that this plan features a lot of convenience foods. Lunch might include a 300 calorie frozen entrée or dinner might be whole-wheat pasta with sauce from a jar.
  • Some of the recipes are a bit high in carbs. I had to watch my portion sizes carefully in some cases.
  • It would have been REALLY helpful if the weekly meal plans had included the page numbers for the recipes listed. I tried looking up “Korean-style Steak Fajitas” in the index. It wasn’t under “K,” wasn’t under “S,” but I finally found it under “F.” If you follow the plans, I recommend that you write in the page numbers next to the recipe titles in the chart.
  • The daily menu does list things like “light” yogurt which tends to have artificial sweeteners. I’d rather spoon some berries into plain nonfat yogurt myself.

A typical day on the Volumetrics eating plan might look like the following for someone trying to lose weight at the 1,400 calorie level:

(400 calories)
Light as a Feather Pancakes with Berry Sauce (recipe below); 1 cup nonfat milk
(500 calories)
Salade Niçoise; 1 whole-wheat English muffin; 6 ounces light yogurt
(500 calories)
3 ounces grilled tilapia; 1/2 cup rice pilaf; 1/2 cup steamed sugar snap peas; 1 medium baked apple with cinnamon plus 1 teaspoon brown sugar topped with 1/3 cup light ice cream

Overall, this eating plan is straightforward and easy to personalize. The book lays out time- and money-saving strategies, tips for eating out, and tricks for hiding vegetables in your favorite dishes.

Disclosure: I received a free copy of The Ultimate Volumetrics Diet: Smart, Simple Science-Based Strategies for Losing Weight and Keeping It Off by Barbara Rolls, PhD from HarperCollins Publishers plus a second copy to give away. All opinions are my own.

Light as a Feather Pancakes with Berry Sauce
I like the light and delicate texture of these cottage cheese pancakes, and they have a lower CD than the traditional ricotta cheese version. When I want an even fluffier pancake, I separate the eggs, combine the yolks with the cottage cheese, beat the whites separately, and then fold the whites into the yolk mixture.
Recipe type: Breakfast
Serves: 4
  • ½ cup white whole-wheat flour
  • 2 tablespoons cornstarch
  • 2 tablespoons sugar
  • 1-1/2 teaspoons baking powder
  • ¼ teaspoon table salt
  • 1-1/4 cups 1% fat cottage cheese
  • 3 large eggs
  • 1 tablespoon melted butter or oil

  • 3 cups frozen or fresh mixed berries, strawberries or blueberries
  • 1 tablespoon cornstarch
  • 1 tablespoon sugar
  1. Stir together the flour, cornstarch, sugar, baking powder and salt in a large bowl. Whisk together the cottage cheese, eggs and butter in a small bowl. Add to the flour mixture and stir to combine. It is okay for the batter to have a few small lumps.
  2. Heat a nonstick griddle or large skillet on the stove over medium-low heat. Place 2 tablespoons of batter on the griddle for each pancake, leaving space for the pancakes to spread without touching each other. Flip the pancakes with a spatula when the bubbles on the top begin to pop and the bottom is dry. Cook for 1 or 2 minutes more, until the bottom is lightly browned.
  3. Meanwhile, toss the berries with the cornstarch and sugar in a medium microwaveable bowl. Microwave at 1-minute intervals, gently stirring between intervals, until the berries are soft and the liquid is bubbling and thickened, about 5 minutes.
This recipe's CD is 1.3.

If this is too many carbs for your meal plan, make your serving size 1 or 2 pancakes instead of 3.
Nutrition Information
Serving size: 3 pancakes with ⅓ cup sauce Calories: 310 Fat: 9g Carbohydrates: 43g Fiber: 4g Protein: 16g


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