Have your pancakes and eat them too!

October 16, 2014By 0 Comments

Spinach-Pancakes-1Top 3 blood sugar grenades: 1) Bagels 2) Pizza 3) Pancakes. Heavy and saturated with white flour and fat… they are the big bullies of blood sugar bad guys.  This is only of course if you do not take the appropriate action with your insulin management when consuming one of these filling comfort foods.  Even the smartest diabetic, even a diabetic with a degree in mathematics, or even a diabetic with psychic powers can often times still not prevent the erratic high blood sugar that comes with the risk of eating one of these foods.

I’ll never forget, when I was the Health Services Manager at the Barton Center for Children with Diabetes, and every single time it was ‘Pancake Breakfast’, there would be a line outside of the health center about 2 hours after breakfast with thirsty and cranky girls needing an extra shot or permission for an extra bolus.  I’m not making that up.  Why is this?  It’s the simple concept of white flour and fat and the delayed spike in blood sugar.  When something is made with whole grains and is high in fiber, there is a decreased spike (the food absorption is spread out more evenly) then there is with the jacked-up spike that comes from foods with little to no fiber and lot’s of fat and/or sugar.  It’s what makes eating and counting carbs the most complicated part of the day for those of us living with diabetes.

So, when I found this great recipe for spinach pancakes in one of my Parents (March 2014 print) magazines, I didn’t even think about it for myself, but instead just thought it may be a sneaky way to get my constipated toddler to get some good nutrients (sorry, TMI).  But after making them…and then proceeding to eat two of them because they were so delicious, I thought I would share with all of you!  Cooking is something I absolutely love doing, it is a fun challenge for me… to see if I can go without burning or under-cooking something.  Cooking is a FANTASTIC way to engage in fun and healthy activities with your kids too.  There are mounds of studies that show that kids that are involved with their food choices, in a healthy way, and also who see mom and dad cooking and eating, will not only be less picky at the table, but have a healthier body image and healthier weight as they grow up.  There are also studies that tell us in today’s society, sodium, saturated fat and sugar are the worst culprits for our kids today.  The studies don’t lie (and I work for the most widely known childhood food/nutrition company so take it from me), kids that have diets high in sodium, sugar and fat are at risk for behavior issues and weight issues that are the leading cause of the rise in Type 2 diabetes in children today.

This recipe is great for your kids, with or without diabetes, and even better for YOU with diabetes! Enjoy!

Spinach Pancakes


  • 1 cup packed fresh spinach
  • 1 cup buttermilk
  • 1 large egg
  • 1 tablespoon oil
  • 1 cup white whole wheat flour
  • 1 tablespoon sugar
  • 1 teaspoon baking powder
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon salt


  • 1. In a blender, combine the spinach, buttermilk, egg, and oil and blend until smooth.
  • 2. In a separate bowl, whisk together the remaining ingredients.
  • 3. Whisk the wet ingredients into the dry ingredients until just combined.
  • 4. Heat a large pan or griddle over medium heat and grease with butter or oil.
  • 5. Pour about 1 tablespoon of the pancake mixture onto the griddle, making as many pancakes as will fit and cook for 2 minutes.
  • 6. Flip the pancakes and cook for one minute longer and serve.
  • *Mixture can also be used in a waffle iron following manufacturers directions.

Nutrition Information

  • Serving Size 4 pancakes
  • Servings per Recipe makes 16 pancakes
Amount per Serving:
  • Total Calories 190
  • Total Fat 6g
  • Cholesterol 50mg
  • Sodium 660mg
  • Total Carbohydrates 28g
  • Dietary Fiber 3g
  • Sugars 6g
  • Protein 8g

Side note about SYRUP:  While you might as well take a bath in insulin if you decide to consume regular syrup, keep in mind that choosing sugar-free may still be cause for you to take some extra insulin.  Even sugar-free syrups have some carbs in them, keep an eye on the serving size; for example, one kind of sugar-free syrup notes that 2 tbsp. equals 4 grams of carb, and if you just poured half a cup on your pancakes, you need to count for that!

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