Food West Edition

Pancakes and home-made syrup make a great breakfast

Perfect for Mothers’ Day, fluffy lemony pancakes topped with pools of blueberries are bursting with flavor and make any morning special. Refrigerate leftovers and reheat for a great busy-morning breakfast.


Makes about 3 cups

6 (½-cup) servings

I created this family favorite years ago when our sons were toddlers as a delicious way to bump up the berries and cut back on the syrup. I promise you’ll love it, too.

2 (12-ounce) packages frozen blueberries

¼ cup water

¼ teaspoon ground nutmeg

¼ cup pure maple syrup

Stir blueberries and water together in a medium saucepan. Cook over medium heat, stirring constantly, until berries are thawed and bubbly and the mixture thickens, about 8 minutes. Some of the berries will pop which helps thicken the syrup.

Stir in the nutmeg followed by the syrup. Continue cooking until the syrup returns to a bubble, about 3 minutes, stirring constantly.

Cover, remove from the heat and set aside.  When the pancakes are ready, spoon the syrup into a serving bowl.

Nutritional information per serving: 90 calories; 1g fat; 0 g saturated fat; 0 mg cholesterol; 0mg sodium; 23g carbohydrate; 3g fiber; 18g sugars – 10 g from blueberries; 1 g protein; % Daily Value 4% Vit. C



Makes 6 servings

(2 pancakes and ½ cup syrup)

Light and tender with a hint of lemon, these delicious pancakes are really simple to put together.  Gather the dry and wet ingredients before you make the syrup and grate the lemon before you squeeze the juice. Stir it all together after you make the syrup.

Dry Ingredients

¾ cup flour

¾ cup white whole wheat flour

4 teaspoons sugar

2 teaspoons baking powder

½ teaspoon baking soda

¼ teaspoon ground nutmeg

Whisk ingredients together in a medium bowl.

Wet Ingredients

2 large eggs

¾ cup plus 2 tablespoons low-fat buttermilk, room temperature

¾ cup nonfat milk, room temperature

2 tablespoons freshly squeezed lemon juice

1/8 teaspoon Crystal Diamond Kosher salt

2 tablespoons light tub margarine, melted and cooled

1 tablespoon freshly grated lemon zest

Whisk the eggs in a large bowl.  Add the buttermilk, nonfat milk, lemon juice and salt. Whisk until well blended. Whisk in the margarine.

Sprinkle the dry ingredients over the wet ingredients and whisk until batter is fairly smooth but still has some lumps. These lumps help make the pancakes tender. Gently stir in the lemon zest. Let batter rest for a minute or two while you heat the griddle.

Cooking Spray

Lightly coat nonstick griddle with cooking spray. Heat to medium heat.

For each pancake, spoon about ¼ cup of batter onto the hot griddle. Use a wide spatula to flip the pancakes over when the bottoms are golden brown, tops begin to be covered with bubbles and edges begin to set. The tops should still look a little damp.  Cook the other side just until golden brown, checking occasionally. Place on a serving plate.

Serve immediately. Or, keep warm in a single layer on a baking sheet in a 250 degree oven while you make the rest of the pancakes.

Nutritional information per serving: 200 calories; 4g fat; 1g saturated fat; 65mg cholesterol; 400mg sodium; 31g carbohydrate; 2g fiber; 6g sugars; 8g protein; % Daily Value – 4% Vit. A; 10% Calcium; 4% Vit. C; 8% Iron

orange juice


Makes 6 (¾ cup) servings

Mango and ginger give everyday orange juice a nice little zing. Make this refreshing drink the night before if you have a chance. The flavors get even better with a little time.

3 cups frozen mango pieces, thawed (about 14 ounces)

½ teaspoon ground ginger

2 cups orange juice

½ cup chilled sparkling water

Puree mango and ginger in blender. Add orange juice and sparkling water.  Blend on medium speed until mixture is blended.  Refrigerate until serving time.  Stir well before serving.

Nutritional information per serving: 80 calories; 0g fat; 0g saturated fat; 0 mg cholesterol; 2 mg sodium; 20 g carbohydrate; 2 g fiber; 10 g sugars; 1 g protein; % Daily Value – 10% Vit. A; 90% Vit. C

Cooking questions? Email me at

Copyright 2016 Carla F. Williams All Rights Reserved