- Food and Cooking
A High Fiber Oatmeal Pancake Recipe
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!
- 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)
- Mix dry oats, fiber supplement, and brown sugar in a microwave safe dish.
- Add enough water to dampen to the mixture.
- Microwave mix for 30 seconds.
- Add 1 large whole egg .
- 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.
- Spray a little cooking spray on frying pan. Preheat pan (on level 4 on the stove top).
- Pour mixture onto pan. Cook for 5 minutes.
- Flip and cook for 3 minutes.
- Add Greek yogurt and strawberries on top for a protein and vitamin boost.
Nutrition for Pancake Only (Not Including Toppings)
|Serving size: 1 pancake (127g)|
|Calories from Fat||72|
|% Daily Value *|
|Fat 8 g||12%|
|Saturated fat 2 g||10%|
|Unsaturated fat 0 g|
|Carbohydrates 32 g||11%|
|Sugar 6 g|
|Fiber 6 g||24%|
|Protein 11 g||22%|
|Cholesterol 186 mg||62%|
|Sodium 72 mg||3%|
|* 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
Age 50 years or Younger
Older than 50 years
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