Studies conducted on yours truly have shown that whole grains are beneficial to one’s health particularly during breakfast, the most important meal of the day.* One noteworthy perk is improved appetite control until the daily ritual colloquially referred to as “lunch,” usually partaken of between 1200 and 1300 hours. This effect is attributable to complex carbohydrates and its slow digestion, a bodily function whereby food is deconstructed into absorbable nutrients.
* citations needed
Please consult the following list for the advantages and disadvantages of carbohydrate-based breakfast options discussed thus far:
- Pan de Sal – Filipino Salted Bread Rolls
Pros: At its best straight from the oven. Nostalgia.
Cons: Difficulty waking up at 0600 hours to prepare a freshly-baked batch.
- Pane al Cioccolato – Italian Chocolate Bread
Pros: It’s Chocolate.
Cons: Uncontrollable cravings for more chocolate at 1000 hours.
- Pumpernickel Bagels
Pros: Obscene amounts of complex carbohydrates.
Cons: Gastrointestinal distress at 1300 to 1500 hours (see pumpernickel etymology)
- Whole Wheat Buttermilk Pancakes (recipe follows)
Pros: Quick and simple to prepare. 100% Whole Wheat.
Cons: None. Could this be the perfect breakfast food?
recipe adapted from Laurel Robertson’s The New Laurel’s Kitchen
Old-Fashioned Whole Wheat Buttermilk Pancakes
makes approximately 12 to 18 pancakes
For the Dry Ingredients:
2 1/2 cups whole wheat flour (traditional or pastry)
1 teaspoon baking soda
1 tablespoon brown sugar
1 teaspoon salt
For the Wet Ingredients:
2 large eggs
2 1/2 to 3 cups buttermilk
2 tablespoons vegetable oil
- Make bigger batches of the dry ingredients – a.k.a. your own healthy instant pancake mix – and refrigerate in an airtight container until needed.
- Use whole wheat pastry flour for more tender pancakes.
- Replace up to 1/2 cup of the flour with wheat bran or germ for a better texture and nutritional profile.
Stir together all of the dry ingredients in a bowl.
Whisk the eggs with the buttermilk briefly and add to the dry ingredients. Mix the batter just until barely incorporated. Stir in the vegetable oil. It’s okay for the pancake batter to be lumpy and dry in some spots.
Heat a non-stick griddle over medium heat, until sprinkled water dances across the surface. Ladle the batter in the middle of the griddle. Cook until bubbles start showing on the surface. Gently flip the pancakes and cook for an additional 2 to 3 minutes or until the pancake is set.
Serve immediately and top with fresh fruits, butter, or your favorite pancake syrup.