Flourish with Food: National Blueberry Pancake Day

Flourish with Food introduced the MIND approach in June 2022. This approach complements the Mediterranean way of eating while focusing on 10 “brain-healthy” foods. Research has shown these foods are associated with slowing the cognitive changes people can experience as they get older.

The first featured MIND food was berries - blueberries, strawberries, blackberries, and raspberries. Minimal fuss ideas were shared. Blueberry pancakes – a personal favorite - was surprisingly missing from this list.

In recognition of National Blueberry Pancake Day on January 28th, my simple scratch recipe for pancakes is shared. This recipe has minimally processed ingredients and 2 MIND foods, whole grains and berries.

Double the MIND ingredients by topping with strawberries:

• simply stewed strawberries (https://www.pickuplimes.com/recipe/stewed-berries-91).
• lightly sweetened strawberry compote (https://www.thespruceeats.com/quick-strawberry-compote-recipe-4173397

Basic Buttermilk Pancakes

Yield: 8 pancakes (1/4 c. batter each)

¾ cup white whole wheat flour (King Arthur, Kroger)

2 T. wheat germ (Bob’s Red Mill, Kretschmer)

1-1/2 T. sugar

1-1/2 tsp. baking powder

¾ tsp. baking soda

1 egg

1 cup low-fat buttermilk*

Mix dry ingredients well in a bowl. Beat wet ingredients together and add to dry ingredients.

To add blueberries:

• Drop the batter on the griddle and immediately top with a generous number of fresh or frozen blueberries to avoid “blue “pancakes.
• Thaw frozen blueberries before dropping on the batter.

*Cultured fermented buttermilk is a good source of probiotics for gut health. It offers a slightly tangy flavor and “body” to the pancakes. Available in dry powder + liquid pint and quart cartons, which can be frozen.

Interesting trivia: According to the USDA, blueberries are the second-most produced berry in the US. Over the past decade, the US supply of blueberries has increased five-fold. Consumers benefit by having blueberries readily available year-round.