Sugar is one hell of a foodstuff. It’s craveable if not addictive, it can give you a high and a hangover even if you’re not a three-year-old, and it even has a holiday that encourages bingeing on it – Pancake Day, aka Shrove Tuesday, aka Mardi Gras, aka Fat Tuesday, aka the one day of the year we all attempt to make pancakes.
Sure, a once-a-year feast of sugary pancakes with extra sugar (and perhaps the tiniest dash of lemon) isn’t the worst thing in the world, and it’s an especially nice treat if you’re going to fast for Lent, but the blood sugar spikes it prompts can give the argument over who does the washing-up a certain edge.
It doesn’t have to be this way, though. Pancakes don’t have to be occasional indulgences and they don’t have to be confined to Pancake Day.
For one, they can be turned into a tasty protein powder delivery mechanism, as in our chocolate protein pancake recipe – but even without the protein, it only takes a few tweaks to put pancakes back on the menu all year round.
Those tweaks aren’t confined to just switching out your favourite sugary, chocolatey fillings for more healthy fare, but also adjusting the batter recipe. Myles Hooper of Mindful Chef recommends swapping out the standard batter ingredients for this tasty upgrade that will provide the fuel for all your most energetic activities.
A Healthier Pancake Batter
Blend six egg whites, 50g porridge oats, a pinch of cinnamon, a pinch of baking powder and 1tbsp natural yogurt in a food processor.
Now cook it in a frying pan and fill that puppy with one of these three options.
The Breakfast Booster
Kick-start your day with this spicy, protein-rich morning meal.
- 75g ham hock
- 2 eggs, scrambled
- 1tsp paprika
The Workout Fueller
Packed with slow-release carbs, this cheesy feast will get your body primed for exercise. “Rosemary will increase blood flow, while the probiotics in stilton will help improve gut health,” says Hopper.
- 100g sweet potato, cubed and sautéed
- 15g stilton, crumbled
- 1tsp chopped fresh rosemary
The Healthy Dessert
Sweet needn’t mean fattening with this chocolatey protein pudding. “Dark chocolate and blueberries contain antioxidants that help you recover after a tough session,” says Hopper.
- 20g dark chocolate, broken into pieces
- 200ml natural yogurt
- 50g blueberries
More Healthy Pancake Recipes
Nutritious ingredients and healthy fillings make these pancakes into delicious, energy-boosting meals.
Blueberry Protein Pancakes
Ingredients
- ½ cup of wholewheat flour (approx 60g)
- 1 cup of oats (approx 155g)
- 250ml full-fat milk
- 2 scoops of whey protein powder
- 2tbsp baking powder
- 2tbsp ground cinnamon
- ½ tsp salt
- Handful of blueberries
Wholewheat flour retains far more of its minerals, vitamins and protein than refined white flour. Full-fat milk contains lots of calories to fuel your workouts as well as muscle-building protein. Oats provide dietary fibre and are a source of vitamin E, which is thought to reduce your risk of heart attacks.
Cinnamon helps to lower cholesterol, regulate blood sugar levels and is a source of iron, which improves your ability to transport blood to your muscles so they get workout-powering nutrients. Whey protein powder contains the amino acid leucine, which helps your muscle fibres grow and repair after a gym session. Blueberries are one of the best sources of antioxidants among berries. They are also low-GI, which means they release their energy slowly, and count towards your daily five portions of fruit and veg.
Method
Blend the ingredients until you’ve got a creamy batter. If it’s too thick, add water or a bit more full-fat milk and blend again. Drizzle some sunflower oil into a non-stick pan, add the batter and cook on a high heat for 4-6 minutes on each side, taking care not to let it burn. Only flip the batter in the air if you’re experienced or are cooking at the home of somebody you don’t particularly like.
Wholegrain Spelt Pancakes
Ingredients
- 320g spelt flour (optional: replace 60g spelt flour with protein powder)
- 2 tsps baking powder
- ½ tsp maldon salt
- 1 to 2 tsps cinnamon
- 350ml skimmed milk/milk alternatives
- 2 tbsp honey
- 1 banana mashed or sliced (optional)
- 1 tsp vanilla extract (optional)
- Pinch nutmeg (optional)
- Coconut (or preferred) oil for frying
- Extra honey or maple syrup to drizzle on top (optional)
- Mixed berries, seeds and nuts of choice to top (optional)
- Greek yoghurt to top (optional)
Method
Sift all the dry ingredients together. If you are using wholegrain spelt you may find a collection of courser grains at the bottom of the sieve. Pop them into the mix too – they are full of wholegrain goodness. In a smaller bowl, mix all the wet ingredients apart from the milk and whisk lightly until frothy. Make a well in the centre of the dry mix and add the wet ingredients apart from the milk. Roughly mix. Now gradually add the milk to you achieve your desired consistency. Add more milk for thinner pancakes, less for thicker.
Heat a non-stick frying pan to a medium heat. Using a paper towel, rub oil onto the pan, or spray the oil (using too much oil will cause uneven cooking as well as being unnecessary). Add approximately half a ladle or two tablespoons of the pancake mixture to the hot pan. When the pancakes begin to bubble, turn them over using a fish slice and cook until golden brown.
Almond Butter And Banana Pancakes
Ingredients
- 1 egg
- 1 mashed banana
- 1 tablespooon almond butter (peanut butter also works fine)
- 50g banana-flavoured protein powder
- ½ tsp baking powder
- 2 tablespoons yoghurt
Makes around 5 to 6 little pancakes, suitable for one hungry person or two people who are happy to share.
Method
Mix all the ingredients together into a batter (it will be a little lumpy because of the banana). Heat a frying pan over a medium heat, and add a little butter or oil. Spoon dollops of the mixture into the pan, and fry until golden underneath and a little puffed up before flipping. Take the pancakes out the pan when the other side is golden too (you may have to cook all in a couple of batches depending how big your pan is). Serve with some yoghurt and fresh berries on top.
