Dietitian’s tip: Buttermilk is made by adding special bacteria to fat-free or low-fat milk to give it more texture and a tangy taste. It may seem like buttermilk is high in fat, but in fact, most varieties aren’t.

Healthy carb = whole fruits & vegetables, at least 50% whole grains and no more than 1 tsp of sugar per serving Low fat = no more than 3 g of fat per serving


MAKES 16 BISCUITS

Ingredients

1 cup whole-wheat (whole-meal) flour

3/4 cup all-purpose (plain) flour, plus extra for kneading

3 tablespoons wheat germ

2 teaspoons baking powder

1/2 teaspoon baking soda (bicarbonate of soda)

1/4 teaspoon salt

3 tablespoons chilled butter, cut into small pieces

1 cup low-fat buttermilk

Directions

Preheat the oven to 400 F. Have ready an ungreased nonstick baking sheet.

In a large bowl, combine the flours, wheat germ, baking powder, baking soda and salt. Whisk to blend. Add the butter to the flour mixture. With a pastry blender or 2 knives, cut the butter into the dry ingredients until the mixture resembles coarse crumbs. Add the buttermilk and stir just until a moist dough forms. Don’t overmix. Cover the bowl with plastic wrap and refrigerate for 30 minutes.

Turn the dough out onto a generously floured work surface and, with floured hands, knead gently for 6 to 8 times until smooth and manageable.

Using a rolling pin, roll the dough into a rectangle 1/2-inch thick. Using a 2 1/2-inch round biscuit cutter dipped in flour, cut out biscuits. Cut close together for a minimum of scraps. Gather the scraps and roll out to make additional biscuits.

Place the biscuits about 1 inch apart on the baking sheet. Bake until the biscuits rise to twice their unbaked height and are lightly golden, 8 to 10 minutes. Serve hot.


Nutritional Analysis

(per serving)

Serving size: 1 biscuit
Calories 77 Monounsaturated fat 1 g
Protein 3 g Cholesterol 6 mg
Carbohydrate 11 g Sodium 142 mg
Total fat 3 g Fiber 1 g
Saturated fat 1 g