Healthy pancakes: Easy recipes to make using protein-rich oats, bananas and buckwheat
Pancake Day might be over but people across the country are still likely to be getting out their frying pans to whip up a batch of their favourite sweet or savoury flat cakes for a lazy weekend brunch.
The most common recipes involve a simple mix of eggs, milk and butter and people often top them with fresh fruit, lemon juice and sugar, jam or chocolate spread.
But the perfect pancake doesn’t have to be traditional and with the recipes below, the more health conscious among us can still indulge.
Carrot Cake Pancakes
This carrot recipe uses low-fat buttermilk to create a dessert-like but healthy pancake
Ingredients for 12 pancakes:
160g Plain flour, handful of hopped walnuts, teaspoon of ground cinnamon, teaspoon of baking powder, pinch of salt, 1/4 teaspoon ground nutmeg, pinch of ground cloves (optional) and 1/4 teaspoon of ground ginger, 35g brown sugar, 120ml low-fat buttermilk, teaspoon vanilla extract, two large eggs, 200g of grated carrots, tablespoon honey, dash of oil for frying pan
Method: Squeeze as much moisture as possible from the grated carrot using a tea towel or muslin cloth.
Mix all of the dry ingredients together in a large bowl before adding the eggs and honey and whisking. Then add the buttermilk and whisk again. When you have a moist mixture fold in the grated carrot. Coat a frying pan with oil and spoon in a pancake-sized amount of mixture and flatten. Cook for two to three minutes each side or until lightly browned.
Ripe banana can be used to make a perfect healthy pancake
Ingredients: 125g plain flour, 1 tablespoon caster sugar, 2 teaspoons baking powder, pinch of salt, 1 egg, 225ml milk, 2 tablespoons vegetable oil, 2 ripe mashed bananas
Method: Combine the flour, sugar, baking powder and salt and then in a separate bowl mix together the egg, milk, vegetable oil and bananas. Stir the mixtures together until you have a slightly lumpy mixture. Heat a lightly greased frying pan over medium high heat and scoop the batter onto the pan. You will need about four tablespoons for each pancake. Cook until pancakes are golden brown on both sides.
Buckwheat Pancakes with Walnuts
These low-calorie pancakes are full of fiber and protein
Ingredients: 230g rolled oats, 230g buckwheat flour, 350ml unsweetened almond milk, 1 whole egg and one egg white, teaspoon baking powder, pinch of salt, tablespoon of maple syrup, 150g finely chopped walnuts, 1 tablespoon nut oil, strawberries to serve
Method: Mix the oats and buckwheat flour with the almond milk, eggs, baking powder and salt and blend until well mixed. Add in the maple syrup and walnut oil. Grease a frying pan and then spoon and flatten the mixture in the pan. Each pancake should be about two tablespoons of batter. Sprinkle the chopped walnuts on top of the pancakes while in the pan. Cook for two to three minutes until browned, flipping half way through. Serve with strawberries.
Baked Potato Pancakes
These vegetable-packed savory pancakes are great for breakfast, lunch or dinner.
Ingredients: 2 large potatoes, 1 large turnip, 2 medium carrots, pinch of rosemary, four cloves of chopped garlic, 1 egg, 30g plain flour, 2 tablespoons olive oil, seasoning
Preheat oven to 180C. Grate up the veg and place in a clean tea towel or muslin cloth. Squeeze out all the excess liquid over the sink. Put the veg in a bowl and stir in rosemary, garlic, the egg, flour, and salt and pepper. Grease a baking tray and your hands and then divide the mixture into 10 even balls. Flatten them in the tray. Bake for about 20 minutes until crispy and golden brown on one side. Then flip them over and bake for a further 15 minutes.
Recommended if you’re on Slimming World or Weight Watchers style diets, these are just 291 calories per portion and five ‘smart points’ on Weight Watchers.
This is a fool-proof and delicious recipe for Shrove Tuesday.
Ingredients for two oat pancakes: 80gs of oats, 100ml of milk, 2tsps of vanilla extract, 3 eggs, 2tbsp granulated sweetener, Frylight (or similar low-calorie cooking spray)
How to cook?
- It’s as simple as mixing all ingredients together and getting a smooth consistency, add more milk if required.
- Spray your pan with frylight and heat gently.
- Drop in small dollops to make patty-size pancakes (this recipe works better with smaller American-sized pancakes).
- Allow to cook through before gently turning.
- Delicious with sweetened quark, fruit, Sweet Freedom Choc Shot, or Nutella (for added naughtiness).