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Hazelnut Hemp Pancakes with Dried Blueberry Sauce


    Rich in heart-healthy fats, hazelnut meal is available at health food stores—or make your own by grinding up hazelnuts in a food processor or spice grinder. Almond flour would be a good substitution. The sauce can be made the night before and thinned with more maple syrup if needed. Use any extra sauce in yogourt or over fish.


    Blueberry Sauce
    1/2 cup (125 mL) dried blueberries (see recipe below)
    1/4 cup (60 mL) orange juice
    1/2 tsp (2 mL) lemon zest
    1 Tbsp (15 mL) lemon juice
    1/4 tsp (1 mL) cinnamon
    1 tsp (5 mL) cornstarch
    1 Tbsp (15 mL) maple syrup

    1/3 cup (80 mL) hazelnut meal/flour
    2/3 cup (160 mL) whole wheat pastry flour
    1 ripe banana, mashed
    1 egg, lightly beaten
    1 tsp (5 mL) cinnamon
    1 tsp (5 mL) baking powder
    1/3 cup (80 mL) hazelnuts, chopped
    1/2 cup (125 mL) unsweetened hemp milk or other milk of choice

    In small saucepan, combine blueberries, orange juice, lemon zest, lemon juice, and cinnamon. Bring to a boil, reduce heat, and simmer for 5 minutes. Stir in cornstarch and maple syrup; simmer 1 minute more, or until slightly thickened. Set aside.

    In large bowl, combine hazelnut meal, whole wheat pastry flour, banana, egg, cinnamon, baking powder, hazelnuts, and hemp milk. Stir in more milk if needed to reach pancake consistency.

    Heat nonstick skillet over medium. Drop batter, 1/3 cup (80 mL) at a time, into skillet and cook 2 to 3 minutes per side, or until golden brown.

    Serve topped with Blueberry Sauce.

    Serves 2 (about 6 pancakes).

    Each serving contains: 624 calories; 14 g protein; 28 g total fat (3 g sat. fat, 0 g trans fat); 86 g carbohydrates; 10 g fibre; 51 mg sodium

    Oven-dried Blueberries

    1 cup (250 mL) fresh blueberries
    1 tsp (5 mL) honey or maple syrup

    Preheat oven to the lowest setting. Toss blueberries with honey or maple syrup and cook until berries are shrivelled, about 3 hours. Let cool.

    Source: "Sweet Nutrition", alive #339, January 2011


    Hazelnut Hemp Pancakes with Dried Blueberry Sauce



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    Going Pro

    Going Pro

    You might think of protein as something you mainly get from a meal and, therefore, not a component of dessert. But, if you’re going to opt for dessert from time to time, why not consider working in ingredients that go big on this important macronutrient? It’s easier (and more delicious) than you may think! Protein is an essential part of every cell in your body and plays a starring role in bone, muscle, and skin health. So, certainly, you want to make sure you’re eating enough. And it’s best to spread protein intake throughout the day, since your body needs a continual supply. This is why it can be a great idea to try to include protein in your desserts. When protein is provided in sufficient amounts in a dessert, it may help you feel more satiated and help temper blood sugar swings. Plus, in many cases, that protein comes in a package of other nutritional benefits. For instance, if you’re eating a dessert made with protein-packed Greek yogurt, you’re not just getting protein; you’re getting all the yogurt’s bone-benefitting calcium and immune-boosting probiotics, too. Adding nuts to your dessert doesn’t just provide plant-based protein, but it also provides heart-healthy fats. Yes, desserts need not be just empty calories. Ready for a treat? These protein-filled desserts with a healthy twist are dietitian-approved—and delicious.