This is an archived article that was published on sltrib.com in 2011, and information in the article may be outdated. It is provided only for personal research purposes and may not be reprinted.
Editor's note •The Tribune is beginning a new column, Make it Healthy. The goal is to get you back in the kitchen to cook from scratch, which doesn't have to be daunting. Grocery stores are loaded with products that may tout convenience, but contain ingredients that aren't healthy. Every other week, we will highlight bad ingredients that are found in a variety of products, while offering healthier alternatives.
I grew up on pancakes made from a mix — "just add eggs and milk!." But many modern brands contain unhealthy hydrogenated oils, which have trans-fatty acids.
Trans fat is unhealthy for a variety of reasons. According to the American Heart Association, trans fats raise the levels of "bad" cholesterol (HDL, high-density lipoproteins) and lower "good" cholesterol (LDL, low-density lipoproteins), contributing to the increased risk of heart disease and stroke. Obesity and liver disfunction also are greatly affected by the consumption of trans fats.
The U.S. Department of Agriculture recommends that daily consumption of trans fats be "as low as possible." I'd recommend consumption be none. In 2006, a labeling law required companies to list the amount of trans fat in their products. However, they were able to get the Food and Drug Administration to agree to if a product contained less than 0.5 grams of trans fat in a serving (which always seems less than a realistic serving), then the Nutrition Facts label could read 0 grams.
So, in addition to reading the Nutrition Facts label of a product, make sure to read the list of ingredients. Avoid any products with ingredients such as "hydrogenated" or "shortening."
You won't find pancake mix in my pantry. Instead, I make my own, adding calcium-rich cottage cheese to the mix. Whisking the egg whites until they're soft peaks makes the pancakes even fluffier.
If you'd like a healthier substitute for a processed food in your pantry, email your request to lneilson@sltrib.com. —
Pancakes
1 cup all-purpose flour
1 tablespoon baking powder
1/4 teaspoon salt
2 tablespoons sugar
2 large eggs, separated
1 cup cottage or ricotta cheese
2⁄3 cup milk
2 teaspoons butter
In a medium bowl or large measuring cup with a spout, whisk together the flour, baking powder, salt and sugar.
In a small bowl, mix together the egg yolks, cottage cheese and milk. Add the egg mixture to the flour mixture, stirring until combined. In another small bowl or small measuring cup with a spout, whisk the egg whites until soft peaks form. Using a rubber spatula, gently fold the egg whites into the egg-flour mixture until incorporated.
Heat a griddle over medium-high heat. Add the butter to the griddle. When the butter foams, pour the batter onto the griddle to form rounds. Cook until the batter bubbles and the bottoms are golden, 2-3 minutes. Turn over the pancakes and cook the other sides until golden, 2-3 minutes more. Transfer the pancakes to a warmed platter or serve at once. Makes • About 14, 5-inch pancakes
Source: Adapted from Brunch by Georgeanne Brennan (Weldon Owen, $18.95) Hungry Jack Original Pancake & Waffle Mix
Enriched bleached flour (wheat flour, malted barley flour, niacin, iron, thiamin mononitrate, riboflavin, folic acid), sugar, rice flour, baking powder (sodium aluminum phosphate, baking soda), partially hydrogenated soybean oil, contains 2% or less of: salt, calcium carbonate, potassium bicarbonate, corn starch, iron, niacin, vitamin B6, riboflavin, thiamin mononitrate, folic acid, vitamin B12.