by dietitian and nutritionist Alison Bencke

Serves 4

• 2 cups plain yogurt
• 1 cup self raising whole grain flour
• ¼ teaspoon baking soda
• ¼ cup skim milk powder
• 1 tablespoon sugar
• 1 omega-3 egg
• ½ cup skim (low fat) milk
• 1 tablespoon canola margarine for cooking the pancakes – use as little as possible
• 8 oz ricotta cheese
• ½ tablespoon honey
• 1 cup canned apricots in their juice

Combine flour, sugar and skim milk powder in bowl. Add egg, milk, and baking soda and whisk until smooth. Heat the frying pan to medium-high heat and pour 1/4 of the batter to make 2 small pancakes. Cook until bubbles form, then turn and cook other side of the pancake. Repeat until you have 8 small pancakes.

Apricot ricotta - Puree ricotta with honey and canned apricots until smooth.

Serve apricot and ricotta over double stacked pancakes.

Eat immediately. Fruit yogurt or low fat ice cream could replace the apricot ricotta.

Nutrition per serving:

345 Calories
Protein 16g
Fat 11g
Saturated fat 5g
Fiber 5g
Calcium 310mg

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Note: these tips should not replace advice from your physician. Always check with your physician before making any changes to your eating habits.

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