Healthy Pancakes for Pancake Day!

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

  • Archives

  • Categories

  • Are you interested in becoming a personal trainer?

    If you're passionate about health and fitness, why not turn that passion into a career as a Personal Trainer?

    Study with The Australian Fitness Academy—with over 20 years' experience in fitness education—to earn your Certificate III & IV in fitness and take the first step towards your new career.

    Australian Fitness Academy 1300 232 348 info@afa.com.au
    701 Glenhuntly Road
    Caulfield Victoria
    3162 Australia
    3/535 Milton Road
    Toowong Queensland
    4066 Australia