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Nothing says good morning like a stack of buttermilk pancakes served with maple syrup or topped with a yummy jam.

Early versions of pancakes consisted of milk, flour, eggs and spices and were dubbed Alita Dolcia by the Romans. But the first pancakes that resemble today’s breakfast entrée originated in Medieval Europe.

Around the globe, pancake preparations vary, from thick potato pancakes in Germany to the paper-thin crepe commonly credited to the French or the cornmeal Indian cake consumed in America to the Russian blini. These pancake relatives leave diners feeling satisfied.

But the true test of pancake potential features fresh buttermilk. If you don’t have any in the refrigerator, you can make your own by adding either a little lemon juice or vinegar to milk. Allow this to sit while you prepare the other ingredients, and when you’re ready to add the milk, it will resemble buttermilk.

A plain 6-inch pancake contains around 170 calories. For anyone fighting high cholesterol, minor adjustments to the recipe can lower the amount. Substitute whole wheat or buckwheat for the white flour. Applesauce makes an excellent substitute for butter or oil. Egg substitutes can replace regular eggs. By swapping the original ingredients for the heart-healthy choices, breakfast can remain a wholesome way to begin the day.

Think this recipe is too big for your family? These pancakes freeze well and can be popped in the microwave for a quick breakfast or snack. Or cooks can simply reduce or add.