Ingredients ½ cup shredded carrots                                                                                                 1 teaspoon water                                                                                                                                     2 tablespoons raisins                                                                                                                               1 teaspoon brown sugar                                                                                                                          1 tablespoon unsalted butter, melted and cooled                                                                             1 cup milk (unsweetened, non-dairy milks are fine, too)                                                                1 large egg                                                                                                                                                 1 cup white whole-wheat flour                                                                                                               1½ teaspoons baking powder                                                                                                               1 teaspoon cinnamon                                                                                                                            ¼ teaspoon salt                                                                                                                              Maple syrup and/or fresh berries (optional accompaniments)


  1. Melt 1 tablespoon of butter and put it into a small bowl. Place with a brush near the stove or griddle.
  2. Heat an 8-inch frying pan (or use a pancake griddle) on low heat while you prepare other ingredients.
  3. In a small microwaveable bowl, combine carrots and water. Microwave for 30 seconds, or until carrots are slightly soft and pliable. Mix in the raisins and brown sugar. Set aside.
  4. In another small bowl, mix together the butter, milk and egg until incorporated.
  5. In a medium bowl, whisk together the flour, baking powder, cinnamon and salt.
  6. Incorporate the wet ingredients into the flour mixture, using the whisk to fold in the ingredients. Fold in the carrot-raisin mixture with the whisk. (It’s OK if there are some small lumps in the batter.)
  7. Increase heat under frying pan to medium-low and brush some melted butter onto the pan; the butter should start to gently bubble.
  8. Pour 1⁄4 cup pancake mixture onto the pan and cook for about 3-4 minutes. When the middle of the pancake bubbles, use a thin metal spatula to flip the pancake. Continue to cook for another 2-3 minutes, or until light brown.

Tip: You can freeze these and reheat in the microwave (about a minute each) for a quick and easy breakfast.

Nutritional Information Serving size: 6-inch pancake Calories 102; Total fat 3g; Sat. fat 2g; Chol. 30mg; Sodium 193mg; Carb. 16g; Fiber 2g; Sugars 4g; Protein 4g; Potassium 150mg; Phosphorus 119mg


Food & Nutrition Magazine, Academy of Nutrition and Dietetics