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A High Fiber Oatmeal Pancake Recipe

Updated on March 19, 2013
High Fiber Oatmeal Pancake (With Greek Yogurt and Strawberry Topping)
High Fiber Oatmeal Pancake (With Greek Yogurt and Strawberry Topping) | Source

A Single Healthy Pancake (Breakfast for One)

Oats are naturally high in fiber and are a very versatile food. Oats can be used in many different recipes including cookies, oatmeal, baked oatmeal, muffins, etc. Oats are also naturally gluten free and is a very healthy food choice to consume on a regular basis. Oats aid one in healthy digestions, helps achieve and maintain a healthy weight, and allows one to feel more full for longer periods of time.

This particular oatmeal recipe is a healthier and fiber-packed alternative to the average pancake and is high in fiber, and not only promotes and aids in healthy digestion and healthy living, but also taste great, is fun, quick and easy to make!

Cook Time

Prep time: 2 min
Cook time: 8 min
Ready in: 10 min
Yields: makes one filling serving

Ingredients

  • 1/2 cup Old fashioned oats, dry
  • 1/2 tbsp Dark Brown Sugar, (sugar is optional)
  • 1 large Whole egg
  • 2g Fibersol-2, (add more if necessary)
  • water

Instructions

  1. Mix dry oats, fiber supplement, and brown sugar in a microwave safe dish.
  2. Add enough water to dampen to the mixture.
  3. Microwave mix for 30 seconds.
  4. Add 1 large whole egg .
  5. Mix extremely well (it will be difficult to mix by hand, but possible). Mix until there are hardly any lumps and the egg is mixed fully into the oatmeal mixture.
  6. Spray a little cooking spray on frying pan. Preheat pan (on level 4 on the stove top).
  7. Pour mixture onto pan. Cook for 5 minutes.
  8. Flip and cook for 3 minutes.
  9. Enjoy!
  10. Add Greek yogurt and strawberries on top for a protein and vitamin boost.
The main ingredients. Just add water and a fiber supplement (fibersol).
The main ingredients. Just add water and a fiber supplement (fibersol). | Source
Mix the oats, sugar (optional) and fiber supplement and moisten with a little water (about 30 grams).
Mix the oats, sugar (optional) and fiber supplement and moisten with a little water (about 30 grams). | Source
Microwave the mixture for 30 seconds.
Microwave the mixture for 30 seconds. | Source
Add 1 large whole egg to the oatmeal.
Add 1 large whole egg to the oatmeal. | Source
Mix very well (it is difficult to mix by hand, but it is possible, make sure to mix well, so there is little clumping).
Mix very well (it is difficult to mix by hand, but it is possible, make sure to mix well, so there is little clumping). | Source
On medium heat (4) fry the mixture on the stove-top for 5 minutes.
On medium heat (4) fry the mixture on the stove-top for 5 minutes. | Source
Flip and fry for another 3 minutes.
Flip and fry for another 3 minutes. | Source
Add topping and enjoy!
Add topping and enjoy! | Source

Nutrition for Pancake Only (Not Including Toppings)

Nutrition Facts
Serving size: 1 pancake (127g)
Calories 242
Calories from Fat72
% Daily Value *
Fat 8 g12%
Saturated fat 2 g10%
Unsaturated fat 0 g
Carbohydrates 32 g11%
Sugar 6 g
Fiber 6 g24%
Protein 11 g22%
Cholesterol 186 mg62%
Sodium 72 mg3%
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

What is Fiber?

“Eat more fiber” is the advice that is given when inquiring upon digestive health. Fiber plays an extremely important role in ones digestive system, and everyone should consume higher quantities of fiber in their everyday diet to ensure a happy tummy. Fiber is naturally found in most vegetables, fruits, and grains. Fiber is also commercially produced and packaged into supplements to ensure one is receiving the necessary daily amount of fiber for healthy living. Fiber is found in many plant based foods and is not digested by the body. Most food that is consumed, such as proteins, fats and carbohydrates are digested and used as energy by the body, but fiber is not digested therefore is goes through the digestives system and is expelled by the body as waste. There are two different types of fiber, soluble fiber and insoluble fiber. Soluble fiber is dissolved by water while insoluble fiber is not.

  • Soluble Fiber: soluble fiber is found in oats, peas, beans, carrots, apples, citrus fruits, etc. When water is added to soluble fiber it forms a gel like substance (when water is added to oats, it becomes a sticky oatmeal). Soluble fiber is responsible for aiding one to lower cholesterol and glucose levels in ones blood.

  • Insoluble Fiber: insoluble fiber is found in whole wheat flour, what bran, vegetables, nuts, and beans. Insoluble fiber is responsible for aiding and promoting the movement of waste through ones digestive system to aid one in digestive health and help one achieve and maintain a healthy weight. Insoluble fiber will benefit from those struggling to maintain normal bowel movements.

Healthy Daily Fiber Intake

Gender
Age 50 years or Younger
Older than 50 years
Men
38 grams
30 grams
Women
25 grams
21 grams
According to the Institute of Medicine, 2012

Benefits of Fiber

  • Normalizes Bowel Movements

  • Helps maintain bowel health

  • Lowers Cholesterol Levels

  • Controls Blood Sugar Levels

  • Aids in Achieving and Maintaining a Healthy Weight


Source

http://www.mayoclinic.com/health/fiber/NU00033

High Fiber Oatmeal Pancake (With Greek Yogurt and Strawberry Topping)
High Fiber Oatmeal Pancake (With Greek Yogurt and Strawberry Topping) | Source

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    • billybuc profile image

      Bill Holland 4 years ago from Olympia, WA

      Well that is different. I learn the most interesting things on HubPages. Thanks for the recipe.

    • phdast7 profile image

      Theresa Ast 4 years ago from Atlanta, Georgia

      Sounds and looks great. I am going to try this. :)

    • JamiJay profile image
      Author

      Jami Johnson 4 years ago from Somewhere amongst the trees in Vermont.

      Thanks for stopping by and leaving your comments guys!

      @Billybuc, it is a different recipe (I have never seen on exactly like it). I dreamt about how to make oatmeal pancakes last night, woke up, tried it and they came out fantastic! We eat oatmeal a lot in our house, so I am always trying to find new ways to make it different and interesting (instead of eating the same bland, mushy meal every morning).

      @phdast7, I hope you do try it, they are very good, you could even add a little cinnamon or cocoa powder for added flavor.

    • Mommymay profile image

      Heather May 4 years ago from Ohio

      LOVE IT! I am down to making all of our bread products from scratch so am tring new ways to make them healtier and tastier! This is a must do! Thanks!

    • profile image

      elishab 4 years ago

      I always check out this website for healthy and tasty recipe's - www.excellentprotein.com - My favourite is the sugar free chocolate pudding because it just tastes amazing

    • everymom profile image

      Anahi Pari-di-Monriva 4 years ago from Massachusetts

      I love this! A high-fiber diet is indeed important. Plus, this is so quick to make! Voted up and useful and tweeted! I will try this next weekend! Thanks, JamiJay!

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