Healthy Pancakes for Pancake Day!

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

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

 

 

 

 

 

 

 

 

 

 

 

 

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