Whole Wheat Pancakes with Berries

PreconceptionAmericanEasyServes 225 min

Fluffy whole wheat pancakes topped with a quick mixed berry compote.

Whole wheat flour provides complex carbohydrates that keep blood sugar levels stable, a key factor in maintaining balanced hormones for regular ovulation and optimal sperm production. The mixed berries add a powerful dose of antioxidants to protect developing egg and sperm cells from free radical damage. Added walnuts and chia seeds offer a steady source of zinc, omega-3s, and healthy fats, supporting sperm formation and a healthy reproductive baseline for both partners.

View Nutrition Facts

One serving≈670 kcal · 22 g protein

Calories670 kcal

Protein22 g

Carbs81 g · 25.4g sugar

Fat32 g · 11.8g sat

Fiber13 g

Sodium987 mg

Folate91 mcg DFE

Iron5.1 mg

Calcium519 mg

Choline198 mg

Iodine90 mcg

Vitamin D95 IU

Vitamin B120.9 mcg

DHA + EPA18 mg

Zinc3.9 mg

from its ingredients

Ingredients

1 cup whole wheat flour
2 tsp baking powder
1 tsp cinnamon
¼ tsp salt
1 tbsp chia seeds
¾ cup milk
2 whole eggs, beaten
2 tbsp butter, melted and divided
1 tsp vanilla extract
1 ½ cups mixed berries
2 tbsp maple syrup, divided
¼ cup chopped walnuts

Method

1In a small saucepan, combine the mixed berries and 1 tbsp of the maple syrup over medium-low heat. Simmer for 5-7 minutes until broken down and slightly syrupy. Keep warm.
2In a large bowl, whisk together the whole wheat flour, baking powder, cinnamon, salt, and chia seeds.
3In a separate bowl, whisk together the milk, eggs, 1 tbsp of the melted butter, and vanilla extract.
4Pour the wet ingredients into the dry ingredients, stirring gently until just combined. A few lumps are fine; avoid overmixing.
5Heat a large skillet or griddle over medium heat and brush lightly with the remaining melted butter. Pour ¼ cup measures of batter onto the skillet.
6Cook for 2-3 minutes until bubbles form on the surface and the edges look set. Flip and cook for another 1-2 minutes until golden brown.
7Serve the pancakes warm, topped with the berry compote, remaining maple syrup, and chopped walnuts.

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