10 February, 2015

Pancake Day is next Tuesday February 17 and Australian Eggs are encouraging us all to celebrate by eating Pancakes (Mancakes)!

 

 

Did you know?

  • Pancakes have been eaten on Shrove Tuesday for more than 1,000 years as a means to use up these rich ingredients ahead of the fasting period.
  • Pancake races have been held for more than 500 years in England on Shrove Tuesday. These annual events traditionally see contestants dress in aprons and scarves and race down a course flipping a pancake in a frying pan or skillet.
  • Pancake recipes all have the basic ingredients of eggs, flour and milk as a foundation.
  • Pancakes are also called flapjacks, griddlecakes and hotcakes.

 

Why not try these yummy recipes as a post workout meal, or a yummy healthy start to the weekend…

 

Banana, Blueberry & Almond Pancakes

Australian-Eggs-BananaBlueberryAlmond-Pancakes

Serves 4 (makes 8 pancakes)

  • Preparation time: 10 minutes

Cooking time: 10 minutes

  • 1/3 cup coconut flour
  • 4 eggs
  • 1 1/2 cup almond meal
  • 2 teaspoon baking powder
  • 2 ripe bananas
  • 1/2 cup low fat milk
  • 1 cup fresh blueberries
  • Olive oil spray for cooking
  • 1 cup reduced fat Greek yogurt
  • Honey to drizzle

 

  1. Using a food processor, blend the coconut flour, eggs, almond meal, baking powder and banana and milk until smooth. Empty mix into a bowl and add in the blueberries
  2. Heat a teaspoon at a time of the oil in a non-stick fry pan. Measure out 1/4 cups of the batter into the pan. Cook on low to medium heat
  3. Cook 2 minutes on each side
  4. Serve little stacks of pancakes with a good spoonful of yogurt on each and a drizzle of honey

 

Nutritional benefits:

  • High in protein – essential for muscle growth
  • Source of folate – reduces fatigue and     contributes to the production of amino acids which are needed to build     proteins in the body
  • Source of calcium – needed for normal muscle     functioning
  • Source of iron – essential for energy     production and reducing fatigue
  • Source of zinc – needed for the production of     protein in the body and for maintaining a strong immune system

Nutritional profile per pancake:

Energy 1200kJ
Protein 11g
Fat 18g
Saturated fat 3g
Carbohydrate 18g
Sugars 14g
Dietary fibre 3.5g
Sodium 220mg
Folate 30mcg   (15%RDI*)
Calcium 150mg   (19%RDI*)
Iron 1.2mg   (10%RDI*)
Zinc 1.4mg   (12%RDI*)

* RDI = Recommended Dietary Intake; FSANZ Standards 1.1.1 for labelling purposes

 

 

 

Big Oat Pancakes with Crispy Bacon and Ricotta

 

Australian-Eggs-OatBacon-Pancakes

Serves 4 (8 pancakes)

Preparation time: 10 minutes

Cooking time: 10 minutes

  • 2 cups Oatmeal
  • 1/3 cup coconut flour
  • 5 eggs
  • 2 teaspoons baking powder
  • 3/4 cup reduced fat milk
  • 4 rashers fat-trimmed bacon
  • 1 tablespoon oil for cooking
  • 300 g reduced fat ricotta
  • Maple syrup (optional)
  1. Using a food processor, blend the oats until a fine consistency. Add in the coconut flour, eggs, baking powder and milk. Blend until smooth
  2. Heat a non-stick pan. Cook bacon rashers until crispy. Set aside on paper towel to drain and keep warm
  3. Using a non-stick fry pan, heat a tablespoon of oil on medium heat. Measure in 1/3 cup measures of the batter. Turn the heat to low, cook for two minutes on each side. Repeat the process with remaining batter
  4. Serve pancakes topped with a spoonful of ricotta and a rasher of bacon

 

Tips

Add a drizzle of maple syrup for a more indulgent breakfast.

 

Nutritional benefits:

  • High in protein – essential for muscle growth
  • Source of folate – reduces fatigue and contributes to the production of amino acids which are needed to build proteins in the body
  • Source of calcium – needed for normal muscle functioning

 

Nutritional profile per pancake (including bacon and ricotta to serve):

Energy 850kJ
Protein 12g
Fat 10g
Saturated   fat 4g
Carbohydrate 15g
Sugars 2g
Dietary   fibre 1.7g
Sodium 410mg
Folate 35mcg (18%*RDI)
Calcium 160mg (20%*RDI)

* RDI = Recommended Dietary Intake; FSANZ Standards 1.1.1 for labelling purposes

 

Facts and Recipes have kindly been provided by Australian Eggs – https://www.facebook.com/AustralianEggs

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