It is possible to have pancakes, and not just on Pancake Day, without ruining a healthy eating regime.
I love this recipe because I can enjoy a delicious, sweet breakfast, brunch or dessert without suffering any negative side effects.
In fact, it only serves to nourish my body because it’s full of fabulous nutrients.
It contains only two ingredients, which together give us a good dose of –
• Vitamins A, B6, C and D
• Manganese – high levels
• Potassium – helps regulate the movement of nutrients and waste products in and out of cells
• Fibre – high levels
• Choline - essential for normal functioning of cells
• Lutein and Zeaxanthin – antioxidants, believed to reduce the risk of cataracts and slow the progression of age-related macular degeneration
Here’s a snapshot of the nutrients in 1 serving, as per my ‘My Fitness Pal’ app.
Makes 6 pancakes - plenty for 2 people
2 small/medium bananas, the more ripe the better
1. Mash the banana and beat the egg
2. Mix the mashed banana into the beaten egg with a fork so that it's well-blended
3. Put 3 sprays of oil to a frying pan. I used a light olive oil spray and used a pastry brush so that it coated the base of the pan
4. Heat the oil until very hot
5. Add half the pancake mixture as 3 separate pancakes – I always count to two as I pour each one, so that I get them the same size!
6. Now, leave them to cook for approximately 2 minutes, depending on your pan and heat level, it may take longer. Don’t be tempted to touch them until they are just about cooked on the first side because they might fall apart.
7. Once they are golden brown on the bottom, flip each pancake over using an egg spatula, fish turner or similar utensil.
8. Allow this side to cook until golden. If the heat is too high you may want to turn it down at this point.
9. Serve on a warm plate with your topping of choice.
Important - It's important to make the toppings healthy so that all the benefits of the pancakes aren't undone!
In this recipe, I topped my pancakes with Natural Greek Yoghurt, Strawberries and Blueberries (frozen are best as they produce a lovely liquid when they defrost).
Greek yoghurt contains calcium, protein, probiotics, iodine and vitamin B12, and is lower in sugar than regular yoghurt. Also, the whey is removed making it thicker and creamier with a tart like taste.
It's best not to buy low fat or ‘Greek-Style’ yoghurt because these don’t have the same benefits as the traditional type.
The health benefits of Greek yoghurt include –
• Improving gut health
• Boosting metabolism
• Building muscle mass
• Lowering blood pressure
Blueberries contain fibre, calcium, magnesium, potassium, folate and vitamins A, C, E and K, and are an excellent way to add sweetness to the recipe.
Their benefits include –
• Improved memory and cognitive function
• Can help lower the risk of heart disease
• Helps maintain healthy, strong bones
• May help urinary tract infections
• Can potentially improve our mood
If that isn’t an excuse to eat pancakes everyday, I don’t know what is!
Beta-blockers can cause potassium levels to increase in the blood; so, bananas, which are high in potassium, should be eaten in moderation when taking this medication.
Want to get more ideas on how to eat for health but still enjoy your food?
Take a look at my Healthy Alternatives to Common Foods downloadable and printable Ebook here