Happy Pancake Day! For the smaller members of the family (as well as the slighter bigger ones too), it’s a fun day, especially if someone is brave enough to attempt the tossing.
Pancakes are not only delicious but are also nutritionally balanced and can provide you with a healthy treat this Shrove Tuesday.
Clinical nutritionist Suzie Sawyer shares her five favourite pancake ideas and why they’re so good for you.
Wholemeal pancakes with blueberries
A traditional pancake recipe uses white, refined flour. However, whist this may be the norm, if you’re having a pancake breakfast, or you want something more sustaining for tea, then try using wholemeal flour.
All foods with ‘whole’ grains release energy much slower into the bloodstream, so it will keep you going for much longer. Plus, wholemeal flour still retains many of its original nutrients, specifically B-vitamins which are also great for energy.
Use 100 grams of wholemeal flour, 2 eggs and 300 ml of semi-skimmed milk, cook them in the normal way and top up with delicious blueberries and some natural yoghurt. This makes the perfect pancake day breakfast!
Buckwheat pancakes with raspberries
Not just for those with gluten intolerances, buckwheat pancakes are amazingly popular in the US. Buckwheat flour tends to produce lovely, light and fluffy pancakes with a slightly nutty taste. Buckwheat is classed as an ancient grain, delivering lots of B-vitamins plus some trace minerals, and it’s not going to give you any digestive upsets.
Use buckwheat flour, 1 tsp of baking powder, eggs and milk. Top them up with some raspberries and a little Greek yoghurt. If you need some added sweetness, then treat yourself to a drizzle of Agave syrup.
If you’re vegan, you certainly don’t need to be missing out on the fun, or most importantly, the nutrition hit. Vegan pancakes can easily be made without eggs and using plant-based milks. Choose from soya, oat, almond or hazelnut; they all have plenty of nutritional benefits.
Use flour (preferably wholemeal), 1 tsp of baking powder, 1 tbsp of vanilla extract or cinnamon and your chosen milk. Chop some banana for the topping, add some walnuts and some Agave syrup if you choose, and you’ve got a great and filling breakfast or delicious desert.
Egg breakfast pancakes
There’s nothing to say that pancake fillings need to be sweet! They can provide a wonderfully sustaining and nutritious savoury breakfast. Plus, having quality protein from eggs, is going to keep you full throughout the morning without any energy dips.
For four people, mix up a traditional pancake mix. After beating the mixture, fry them in a pan in the normal way, and then keep warm in the oven. Poach one egg each, chop up some ham, add some avocado, and this breakfast is going to really power-up your morning!
For a real treat, why not serve up pancakes with smoked salmon? Not only is smoked salmon delicious, it’s a great source of omega-3 fats – essential for healthy skin, hormones, joints, brain and eyes.
Use a traditional pancake mix (preferably with wholemeal flour) and cook in a non-stick pan. Roll up the fresh smoked salmon, put some sliced lemon on the plate, chop up some fresh chives and then place the folded pancakes also on the plates. You can garnish with spinach leaves (a great source of energising iron) to create a breakfast that packs a nutrient punch.
So, try one of these pancake recipes and your Shrove Tuesday can be the most nutritious yet!
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