Healthy Ways to Enjoy Pancake Tuesday

Pancake Tuesday falls on 28 February, so prepare to stock up on the usual essentials for your home – think flour, butter, eggs, maple syrup and fresh lemons. It is still possible to partake in the fun of Pancake Tuesday with a healthy twist, however, as the following recipes show.

Gluten-free Pancakes with Cherry Compote

Pancake fruit

For people who are following a gluten-free diet, these pancakes topped with cherry compote are a delicious option. They are also perfect for coeliacs.

Makes 8

Ingredients:
85g buckwheat flour
140g gluten-free flour mix
½ tsp salt
3 eggs
500ml water
10g butter
For the cherry compote:
250g pitted cherries
2 tbsp orange juice
1 tbsp sugar

Directions:
1. Heat the ingredients for the compote in a saucepan over a medium-low heat. Cook, stirring occasionally, until the sugar dissolves. Bring to a simmer and cook for 10 minutes until thick. Set aside to cool.
2. Combine the flours and salt in a mixing bowl. Whisk in the eggs and water until smooth. Leave it to rest for at least 20 minutes.
3. Melt the butter in a frying pan over a medium-high heat. When the butter begins to bubble, add some batter to the pan, swirling to thinly coat the bottom. Cook for one minute until bubbles form in the centre. Flip and cook on the other side for 30 seconds.
4. Serve warm with a spoonful of the cherry compote.
Per Serving: 177kcals, 3g fat (1.2g saturated), 32.4g carbs, 3.4g sugars, 4.1g protein, 1.8g fibre, 0.28g sodium

Dairy-free Maple Banana Pancakes

Pancake banana

This pancake recipe is ideal for those avoiding dairy or people who are lactose intolerant.

Makes 8

Ingredients:
190g flour
60g wholemeal flour
¼ tsp salt
½ tsp cinnamon
3 eggs
550ml soymilk
3 bananas, sliced
1 tsp brown sugar
2 tbsp maple syrup, warmed

Directions:
1. Combine the flours, salt, cinnamon, eggs, soymilk and half of one banana in a blender and purée until completely smooth. Leave the batter to rest for at least 20 minutes.
2. Heat a frying pan over a medium-high heat. Lightly coat with cooking spray and add some batter to the pan, swirling to thinly coat the bottom. Cook for 1-2 minutes until bubbles form in the centre. Flip and cook on the other side for 30 seconds.
3. Add the remaining bananas to the pan and sprinkle over the sugar. Cook for one minute until warmed through and beginning to brown. Serve over the pancakes with a drizzle of maple syrup.
Per Serving: 226kcals, 3.4g fat (0.8g saturated), 41.2g carbs, 11.8g sugars, 8.2g protein, 3g fibre, 0.13g sodium

Savoury pancakes
And it wouldn’t be Pancake Tuesday without some savoury options …

Protein-rich Toastie Ham Pancake

Protein pancake

A pancake that’s packed full of protein. It would make a good breakfast choice before exercising!

Makes 6

Ingredients:
450g cottage cheese
155g oats
10 eggs, plus 4 egg whites
6 thin slices of Parma ham
100g white Cheddar, finely grated

Directions:
1. Combine the cottage cheese, oats, four whole eggs and the egg whites in a blender. Purée until smooth. If the mixture seems dry, gradually stream in water until the batter can be poured. Leave it to rest for at least 20 minutes.
2. Heat a frying pan over a medium-high heat. Lightly coat with cooking spray and add some batter to the pan, swirling to thinly coat the bottom. Cook for one minute until bubbles form in the centre. Flip and cook on the other side for 30 seconds.
3. Re-coat the pan with cooking spray and heat over a medium heat. Cook the remaining eggs until the yolks are just set.
4. Lay one egg down the centre of each pancake and top with a slice of ham. Use half of the Cheddar and divide among the pancakes, sprinkling over the ham. Fold over the pancake to close.
5. Arrange the pancakes on a baking tray and sprinkle the remaining cheese on top. Grill for 1-2 minutes just until the cheese on top begins to brown.
Per Serving: 254kcals, 10.4g fat (3.9g saturated), 15.8g carbs, 0.9g sugars, 23.6g protein, 2g fibre, 0.6g sodium

Low-fat Spiced Veggie Pancake

Pancake vegetable Those who are vegetarian will enjoy this suitable dinner option!

Makes 8

Ingredients:
200g flour
1 tsp cumin
½ tsp salt
2 eggs, beaten
300ml skimmed milk
1 tsp vegetable oil
1 head of broccoli, chopped into florets
100g mushrooms, sliced
150g cherry tomatoes, centres removed and flesh sliced
A small handful of fresh parsley leaves, chopped
100g low-fat cream cheese

Directions:
1. Sift together the flour, cumin and salt into a mixing bowl. Whisk in the eggs and milk until the batter is smooth, then leave it to rest for at least 20 minutes.
2. Heat the oil in a frying pan and cook the broccoli and mushrooms for 5-7 minutes.
3. Stir in the tomatoes and cook for two minutes until they begin to soften. Transfer to a bowl and stir in the parsley.
4. Wipe out the frying pan with kitchen paper and heat over a medium-high heat.
Lightly coat with cooking spray and add some batter to the pan, swirling to thinly coat the bottom. Cook for one minute until bubbles form in the centre. Flip and cook on the other side for 30 seconds.
5. Spread each pancake with a bit of the cream cheese and pile on the vegetable mixture to serve.
Per Serving: 178kcals, 6.5g fat (3.3g saturated), 23.3g carbs, 1.1g sugars, 6.9g protein, 1.4g fibre, 0.2g sodium

Handy tips for preparing pancakes at home


Making pancakes can be a fun and enjoyable activity for the family, especially as kids tend to enjoy helping to prepare the batter and choosing their fillings.
Be prepared
Pancake batter (for thin pancakes) will keep in the fridge for 48 hours.
The perfect batter
Always mix the batter lightly to avoid over-working the gluten in the flour; this would result in tough, chewy pancakes.
American or crêpe-like styles
Thick, American-style pancakes need a leavening agent such as baking power or bicarbonate of soda to give the pancakes their fluffy texture. Thin, crêpe-like pancakes, meanwhile, require a smooth batter and even cooking to make them lovely and delicate.
Storing cooked pancakes
If you make a batch of pancakes and want to store them, lay them out flat so they can cool once they’re out of the pan. When cooled, stack and store them in a resealable plastic bag in the fridge for five days or in the freezer for up to two months.
Stay safe
When making pancakes, never leave a hot pan unattended on the stove. As well as the potential for causing a fire, hot oil could splash and make contact with skin.

The ultimate pancake mix

Pancake mix

To create a delicious batter, this is a handy recipe that will make six pancakes. Enjoy!

Ingredients:
2 large eggs
180ml milk
120ml water
120g plain flour
45g butter
Directions:
1. Whisk together the eggs, milk, water, flour and the butter (make sure it is melted) until the mixture is smooth.
2. Cover and refrigerate for 30 minutes.
3. Melt some butter in a non-stick frying pan over a medium-high heat.
4. Pour some batter into the bottom of the pan, then lift and tilt the pan around so the batter forms an even coating.
5. Cook for 1-2 minutes, then flip and cook for another 10 seconds. Keep warm.

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