Protein pancakes pack yummy punch

So when the three-ingredient recipe for protein pancakes appeared in our e-mail recently, we were skeptical. The ingredients alone made us wonder if it was worth making -- one cup each of oatmeal, fat-free cottage cheese and egg whites. The instructions said to blend those items up into a pancake batter, then to grill as usual.
  The good news is that we gave them a try for breakfast recently, and they were terrific. They also fit nicely into our low-cholesterol regimen.
  For those who might wonder how a pancake could be so healthful and also so delicious, we suggest you try these little cakes. We fried them in an electric skillet that we coated lightly with cooking spray. They puffed up nicely, but not to the degree that we were used to for pancakes. Still they had a nice texture and flavor. Topped with some fresh fruit and a sprinkle of maple syrup, they hit the spot with our morning coffee. There was enough batter to make some extras that we put in the freezer for consumption at a later date.
  Because pancakes are a breakfast favorite in our house, we also have made up some whole grain pancake mix that we store in the freezer to make up when the mood calls. It’s a good alternative to the store bought package mixes. You can add some seasonal fresh fruit such as blueberries to the batter and cook up as usual.
  To go along with a hearty breakfast, it’s easy to prepare a strawberry mango salad ahead of time. Keep it healthy with the addition of lime juice instead of oil. Leave out the cilantro if it’s not to your liking, and make just half the recipe if you’re short on space.

Protein pancakes
1 cup rolled oats
1 cup fat-free cottage cheese 
1 cup egg whites (see note)
  Place ingredients in blender and mix until they look like pancake batter. Grill as usual on a frying pan or skillet. Makes about 10 pancakes. Note: Egg whites can be purchased in the dairy section of the supermarket, and they freeze well for future use.
 
Whole grain pancake mix

3-1/2 cups regular oatmeal
4 cups white whole wheat flour
1 cup all purpose flour
3 tablespoons sugar
3 tablespoons baking powder
1 tablespoon salt
1 tablespoon baking soda
3/4 cup vegetable oil
Grind oats in a food processor to a fine consistency, but not until they are powder-like. Put ground oats, wheat and white flours and remaining dry ingredients into bowl of an electric mixer. While mixing on low speed, drizzle in oil. When all oil has been added, stop mixer and squeeze a clump of mix in your hand. If it holds together, it is just right. If it won’t hold together, drizzle in 1 tablespoon oil at a time until the consistency is correct. Store in airtight container in the freezer for up to a year.

For pancakes:

1 cup mix
1 cup buttermilk (or 1/2 cup plain yogurt plus 1/2 cup milk)
1 tablespoon orange juice
1 large egg
  Mix ingredients. Let batter stand for 15 minutes before cooking: It may seem thin at first, but the whole grains will soak up the liquid. Cook pancakes according to your usual method on hot griddle. (Recipe adapted from “Whole Grain Baking” by King Arthur Flour Co.)

Strawberry mango salad

1 quart fresh strawberries, sliced
1 ripe mango, peeled and sliced
Chopped cilantro to taste
Juice from 1 lime, or to taste
  Combine strawberries, mango slices and cilantro in bowl. Toss with lime juice to taste. Serves four to six people. Adjust the fruit amounts according to how many people you are serving.
 
Portia Little is the author of six cookbooks, including “New England Seashore Recipes & Rhyme,” “Bread Pudding Bliss” and “The Easy Vegetarian.” You can contact her at panntree@msn.com.