Kate’s Perfect Healthy Pancakes
The ‘Perfect’ Healthy Pancakes
Here’s an easy, fun and healthy pancake recipe (or even a morning breakfast recipe) to try with your kids…
I have added a brief summary of some of the amazing nutritional benefits each ingredient has!
Maybe you can share with your kids, what all the different foods they are helping you prepare, can do for our bodies?
Happy cooking!
Makes 8 pancakes
Ingredients:
- 2 ripe bananas, peeled – Bananas are rich in potassium which is essential for maintaining healthy blood pressure and helps strengthen bones – they are natural antacids, and contains slow release sugars to help maintain a balanced blood glucose level
- 100g quinoa flakes – Quinoa is highly regarded as nature’s most complete plant food as it contains amino acids, enzymes, vitamins and minerals, fibre, anti-oxidants and phytonutrients – it is also high in protein and naturally gluten free
- 180ml of nut milk – Almond/coconut etc or milk of your choice – rich in beneficial fats
- 1 organic egg – contains protein, omega-3 fats, high in vitamins, zinc, magnesium, calcium and dietary cholesterol (good cholesterol)
- 1 tsp vanilla extract – Vanilla extract is a powerful anti-oxidant, has antibacterial and anti-inflammatory properties and helps improve mental health
- 2 tsp ground cinnamon – Cinnamon is a digestive aid that helps reduce the risk of heart disease and diabetes – it is also a first-class antiseptic that can help fight bacteria, viruses and fungal infections – it is rich in anti-oxidants, which gives it a mild analgesic and anti-inflammatory effect
- 1.5 tsp baking powder – while baking powder contains few vitamins and minerals, it still plays a role in maintaining healthy teeth, bones and nails
- Small pinch of Pink Himalayan salt – contains more than 80 minerals including potassium, iron and calcium which aid the bodies natural detoxification process and promote the removal of bacteria
- 2 tsps organic maple syrup – sweeter than sugar so a little goes a long way – it is nutrient rich and full of minerals
- 1.5-2 tbsp coconut oil – high in healthy fats – medium chain triglycerides (MCTs) – which can help lower risk of heart disease and help with weight management by reducing appetite, boosting metabolism, and increasing activity of fat burning cells
Topping options:
- 100g mixed berries/spoonful of Greek yoghurt/coconut yoghurt/crushed pistachios/drizzle of maple syrup
- 2 apples, grated/sprinkling of ground cinnamon/spoonful of toasted flaked almonds
Method:
- Place all ingredients for the pancakes (except oil) in a blender and whizz for around 30 seconds – alternatively, mash bananas with a fork and mix in a jug with remaining ingredients
- Melt the oil in a large frying pan on a high heat
- Spoon about 3 tbsp of the batter into the pan and circle about 1cm thick and 8cm wide. Repeat to make more pancakes, depending on the size of the pan
- Reduce the heat to medium and leave the pancakes to set for round 1 min. When they start to bubble, flip each one over and cook for 1 min on the other side
- Remove from the pan and repeat with the rest of the batter. Use a little more oil each time until you’ve made 8 pancakes (you do not have to eat them all, they can be kept in the fridge for 2 days, or frozen – pop them in the oven or fry in a pan to reheat)
- Serve as is, add toppings recommended above or toppings of your choice.
written BY KATE DEVINE
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