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These pancakes are made with whole grain and seed flours, which help you feel full.

Serves 9

Whole grains help you feel full and keep your appetite in control.

To make this plant based, use an egg substitute and replace the honey with maple syrup.

In a large bowl, mix dry ingredients together.

In a separate bowl, mix wet ingredients — honey, oil, soy milk and beaten egg whites. Add egg mixture to dry ingredients. Stir until just combined. Let batter rest for 30 minutes in refrigerator.

Place a baking sheet in the oven and heat to 225 F. Place a frying pan on medium heat. Spoon or ladle about 1/4 cup of batter into pan to make one pancake. Cook until small bubbles form and the edges begin to look dry. Flip and cook until brown on the second side. Transfer pancake to baking sheet to keep warm. Repeat with remaining batter.

To serve, top pancakes with fresh fruit or a light dusting of powdered sugar.

• 1 cup whole-wheat flour
• 1/4 cup millet flour
• 1/2 cup barley flour
• 2 tablespoons flaxseed flour
• 1/4 cup rolled oats
• 1 1/2 tablespoons baking powder
• 3 tablespoons honey
• 1 tablespoon oil
• 2 1/4 cups soy milk
• 3 large egg whites, beaten

DASH Eating Plan Servings

Diabetes Meal Plan Choices

Mayo Clinic Healthy Weight Pyramid Servings

Nutritional analysis per serving