3-MINUTE MEAL NO BATTER! NO BATTER! BLUEBERRY AND PEANUT BUTTER
PANCAKE
Spike your brain with a morning hit of omega-3s by using omega-3-enriched peanut butter.
Wash it down with a glass of fat-free milk. That adds 86 calories and 8 grams of protein. (Three
servings shown.)
(Number of Powerfoods: 4)
1 FROZEN WHOLE WHEAT PANCAKE
2 TABLESPOONS OMEGA-3-ENRICHED PEANUT BUTTER
1 TABLESPOON BLUEBERRY PRESERVES OR A HANDFUL OF BLUEBERRIES
1 TABLESPOON CRUSHED WALNUTS
Heat the pancake in a toaster or toaster oven. Spread on the peanut butter, then top with the preserves
and walnuts. Make it to go: Fold it in half like a taco and you won’t even need a knife and fork.
Makes 1 serving.
Per serving: 360 calories,12 g protein, 24 g carbohydrates, 26 g fat (3.5 g saturated), 300 mg
sodium, 5 g fiber