by Elizabeth Hall, MS, RDN, LDN, Food City Registered Dietitian

National Blueberry Pancake Day is January 28! Blueberry pancakes are a wonderful treat to enjoy anytime of the day. They are nutritious enough to eat for breakfast, tasty enough for a mid-day snack, and easy enough to make for dinner. Here are some tips to help you get ready for National Blueberry Pancake Day next week.

Pick up some blueberries! Blueberries are packed with antioxidants called anthocyanins which have anti-inflammatory properties. They are just 80 calories per cup and are also high in Vitamins C and K. On top of all that, they are a good source of fiber and manganese. When selecting at the grocery store, choose whole, plump berries without blemishes. Store your berries in the refrigerator for longest usage. Remember that frozen blueberries are also an option.

Next pick out a whole grain flour like whole wheat or buckwheat. Whole grains are higher in fiber and nutrients to keep you fuller longer and promote digestive health. Look for products in which the first ingredient has the word “whole” in it such as whole wheat flour, whole oat flour, or whole corn meal. Other grains like buckwheat, quinoa, and brown rice are typically whole grain options as well.

Finally, get creative with flavorings and other ingredients. Honey or stevia can be used to sweeten the batter. Ground flaxseed or chia seeds can be used in the place of egg or to add fiber. Applesauce or mashed banana can be used instead of oil. Other spices like cinnamon or nutmeg can add depth to your flavors as well.

When it’s time to prepare your blueberry pancakes, mix up a batch of your dry and wet ingredients. Wash the blueberries, pat them dry, and keep them in a separate bowl. Once you've poured the batter onto the griddle, drop a few blueberries on top. This will ensure that your blueberries aren’t bruised during the cooking process and will be perfect bursts of flavor when you bite into your pancake.

Don’t forget toppings! Drizzle with 100% pure maple syrup, or add a dollup of peanut butter or nonfat yogurt for protein.