Total Time: 30 min

Prep Time: 15 min

Cook Time: 15 min

Servings: 6

Nutrition Highlights (per serving)

205 calories

11g fat

22g carbs

6g protein

Show Nutrition Label

Nutrition Facts
Servings: 6
Amount per serving
Calories	205
% Daily Value*
Total Fat 11g	14%
Saturated Fat 6g	30%
Cholesterol 115mg	38%
Sodium 148mg	6%
Total Carbohydrate 22g	8%
Dietary Fiber 3g	11%
Total Sugars 9g
Includes 3g Added Sugars	6%
Protein 6g
Vitamin D 1mcg	5%
Calcium 68mg	5%
Iron 1mg	6%
Potassium 191mg	4%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

In this recipe, the apple slices first get sautéed in a little butter to create a caramel-like color and flavor. Then, a batter of low fat milk, eggs, and spelt flour get poured on top and baked until puffed.

Apples are a good source of soluble fiber and vitamin C, and they contain certain anti-inflammatory phytochemicals like quercitin, which have a protective effect on the body by inhibiting growth of certain cancer cells.

Spelt flour has a similar profile to whole wheat flour, lending a nutty taste to a high fiber, high protein flour. Spelt flour also has a high water solubility, meaning that nutrients are easily absorbable by the body.

This recipe will help you make at least half the grains you eat each day whole grains. Along with eating enough fruits, vegetables, beans, and legumes, you'll meet your daily fiber requirement, which protects your heart and gut against related cancers too.

Ingredients

3 large eggs
¾ cup low-fat milk
¾ cup spelt flour
1 teaspoon vanilla extract
¼ teaspoon salt
1 teaspoon cinnamon, divided
4 tablespoons unsalted butter, divided
2 medium apples, peeled and thinly sliced
1 tablespoon light brown sugar
1 tablespoon powdered sugar

Preparation

Preheat the oven to 425F.
Whisk together the eggs, milk, flour, vanilla, salt, and half of the cinnamon in a medium bowl. Set aside.
Melt half of the butter in a cast iron skillet over medium heat. Add the apple slices and sprinkle with brown sugar and remaining cinnamon. Cook, stirring often, until the apple slices are coated at softened, about 4 minutes. Transfer to a plate.
Wipe out the skillet and heat in the oven for 5 to 8 minutes until very hot. Add the remaining butter to the skillet, tilting to coat the bottom and sides.
Add the apple slices to the skillet and pour the batter over.
Place back in the oven and bake for 15 to 20 minutes until the pancake is puffed and browned around the edges and the center is set.
Dust the finished pancake with powdered sugar and serve.

Ingredient Variations and Substitutions

Although butter is high in saturated fat and cholesterol, sometimes using a little butter can elevate a recipe's flavor. In the end, one serving of this pancake (1/6th of the pancake) only contains 2 teaspoons of butter (about 70 Calories; 8 grams total fat; 5 grams saturated fat; 20 mg cholesterol). If you want to nix the butter altogether, you can use a neutral oil like canola oil. Canola oil is cholestrol-free, however it is still high in fat, but the type of fat is known as unsaturated fat, which is more cardioprotective than saturated fat.

Cooking and Serving Tips

The fall season is the best time to enjoy apples. Grab your family and friends and take a trip to an apple farm where you can pick your own seasonal apples. This is a great way to support local farms and get some fun fall outdoor physical activity.