High Fiber Wheat Bran and Oats Pancakes

This recipe came from the Curves Yahoo Group. I noticed it because it sounds like a good change from peanut butter and toast, a favorite pre-race, pre-workout breakfast for runners. For athletes (and you are all athletes if you workout), I would go for the whole egg and wouldn't worry about what type of sugar I used. Honey, fructose, or cane sugar are fine. Stay away form the artificial stuff, please.

You could make these the night before and eat them cold, in the morning (or microwave them). Add peanut butter on top and a bit of jelly for extra protein and a sugar boost. The jelly works immediately, the grains will provide energy later on, and the protein will kick in, even later.

Experiment on the timing here. Try eating about an hour before your long workout (an hour or longer) and see how you feel.

As I've said often, don't try something new just before an important race. The results could be unfortunate so, be sure you test this early in your training. I believe it might be a real winner.

DIABETIC HIGH-FIBER WHEAT BRAN AND OATS PANCAKES

Yield: 6 servings

Source: "The Complete Idiot's Guide to Terrific Diabetic Meals" via The Diabetic Gourmet Daily Recipe Mailer

INGREDIENTS

1 cup buttermilk (or skim milk with 1 tablespoon lemon juice)

2/3 cup slow-cooking rolled oats

1/2 cup unprocessed wheat bran

2 egg whites or 1 egg

1/4 cup whole-wheat flour, preferably stoneground

1 teaspoon fructose

1/8 teaspoon salt

3/4 teaspoon baking soda

Vegetable oil or vegetable oil cooking spray

DIRECTIONS

Combine milk, oats, and bran in a large bowl. Let stand until rolled oats soften. Add egg and blend. Mix in flour, fructose, salt, and baking soda.

Grease a griddle or frying pan with a little vegetable oil or vegetable oil spray and set over medium-high heat. Pour about 1/4 cup batter into the pan and cook for about 3 minutes or until bubbles form on top and the edges begin to look dry.

Turn the pancake with a spatula and cook for 1 to 2 minutes, or until golden brown and cooked through. Repeat with the remaining batter. Serve hot with unsweetened jam or syrup.

Nutritional Information Per Serving (1 pancake):

Glycemic Index: 52, Glycemic Load: 7, Calories: 82,

Protein: 4 g, Carbohydrate: 14 g, Dietary Fiber: 2 g, Fat: 1 g,

Saturated Fat: Less than 1 g, Cholesterol: 33 mg, Sodium: 202 mg

Diabetic Exchanges: 1 Starch

1 WW Points