Healthy Pancakes

 

Pancakes are often a breakfast favourite, but depending on whether you buy them or make them from scratch, they may not be the healthiest option.

Here is a recipe though that we cook most mornings for our two girls, aged 8 & 10, and they love them!

Our eldest daughter is a Type 1 Diabetic, click here to read more about type 1 diabetes, we’ve found that these pancakes don’t spike her blood glucose levels as much as two pieces of wholemeal toast which would also equate to two serves of carbohydrates (one serve = 15g carbs).

Here is the recipe if you’d like to try them.

Ingredients: (with benefits)

• 4 eggs (good source of protein)
• 1 large banana (good source of potassium and magnesium)
• 1/2 cup wholemeal flour (made from the entire grain including bran, endosperm, and germ)
• 1/2 cup almond meal or almond flour (low in carbs, packed with nutrients)
• 1 teaspoon or 2 shakes of ground cinnamon (cinnamon has been shown to decrease the amount of glucose that enters your bloodstream after a meal)
• 2 tablespoons LSA (rich in protein and good fats, see Notes below if you’ve never used it)
• 1/2 cup of water (hydration has a big effect on energy levels and brain function)
• 1/2 cup of almond milk or your preferred milk (almond milk is lower in calories than cows milk as long as it is unsweetened)
• Spray oil (you don’t need much oil at all if your pan is non-stick)

Method:

• Put all ingredients in a blender, start with the wet ingredients to avoid clumps of flour in your batter
• Blend until smooth
• Heat a frypan on a low heat, lightly spray with oil, we use a 20cm Tefal pan
• Pour the batter into the pan, not too thickly, and cook for a couple of minutes before turning
• Cook the other side then serve

Nutritional information:

• Serves 3, makes 6-8 pancakes in total, depending on your frypan size
• Calories per serve – 346 calories
• Carbohydrates per serve – 30g
• Protein per serve – 16g
• Fat per serve – 18g

We serve them with sugar-free maple syrup (you could use a standard good quality version or honey in moderation) or peanut butter or just a squeeze of lemon juice.

Let me know your feedback on the recipe, Adam

Notes:

LSA stands for linseeds, sunflower seeds and almonds. A packet of LSA is a combination of these three pre-mixed seeds, which have been ground down to a fine or coarse form. LSA is rich in protein and good fats, which helps to keep your blood-sugar levels balanced and curb sugar cravings. LSA will provide you with a good dose of healthy omega-3 fats to promote a healthy heart and brain function, and it contains important minerals such as calcium, zinc and magnesium.