3/4 c. whole-wheat flour
2 tsp. baking powder
1 tbsp. sugar
1/4 c. sunflower seeds (unsalted)
1/2 c. nonfat buttermilk
1 egg
1/4 c. water
2 tsp. butter, melted
1 tsp. vanilla
vegetable cooking spray

Combine first 4 ingredients in a medium bowl; make a well in center of mixture. Combine buttermilk, egg, water, vanilla and butter in a small bowl, stirring well. Add to flour mixture, stirring just until dry ingredients are moistened.

For each pancake, spoon 2 tablespoons batter onto a hot griddle coated with cooking spray, spreading batter to a 4-inch circle. Turn pancakes when tops are covered with bubbles and edges look cooked.

Yield: 12 (4-inch) pancakes.