Our Nutrition and Hydration team tell us how pancakes can be part of a healthy diet this Shrove Tuesday.
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Pancake Day, or Shrove Tuesday, is the traditional feast day before the start of Lent on Ash Wednesday.
Whilst pancakes by themselves are not very calorific, pancakes and toppings can increase your daily recommendation of fat (which can increase your cholesterol levels), sugar (which can lead to tooth decay and may encourage obesity) and salt (which can lead to increased blood pressure).
However, choosing appropriate toppings and limiting the salt and fat, pancakes can be part of a healthy diet.
Tips for a healthier pancake topping and filling
Top your pancakes with fresh chopped fruit. Raspberries are a good choice as they are also a good source of fibre and vitamins, especially Vitamin C.
If you are using sugar, golden syrup or any other kinds of refined sugars, please use sparingly as eating too much sugar can contribute to weight gain and tooth decay.
Nutella and chocolate spreads contain saturated fat and sugars, so should be kept to a minimal amount.
Alternatively, dark chocolate could be melted and used as a spread. Studies show dark chocolate (when not loaded with sugar and saturated fat) is a healthier chocolate treat and can be rich in antioxidants. Dark chocolate also has a stronger flavour than milk chocolate so you would not need to use a lot of it either.
Nuts and nut butters are not just high in protein but are a source of healthy fats, which may help lower your risk of heart disease. When choosing nuts or nut butters, almond, walnuts or cashews are a good choice. When buying nut butters aim for ones that are as close to 100% nuts as possible and choose ones with no added salt, sugar and oils.
Low fat Greek yoghurt and fruit/honey. Greek yoghurt is a good source of calcium and protein.
Rather than sweet toppings, you could also opt for savoury toppings or fillings such as wilted spinach.
Healthier pancake recipes
Wholemeal pancakes
You could try different flours such as wholemeal flour, which is a good source of fibre and contains 100% of the wheat grain meaning it is higher in nutrients but may have a rougher texture.
Ingredients (makes 10):
- 150g wholemeal plain flour
- 1 large free-range egg
- 375ml semi-skimmed milk
- Rapeseed oil or sunflower oil
- Salt
Method:
- Measure the flour into a large jar or bowl. Add the egg and milk and a pinch of salt then and mix well until the pancake mixture is smooth.
- Heat a drizzle of oil in a medium frying pan over a medium heat and swirl it around the pan.
- Pour a tenth of the batter into the pan and swirl it around so that it covers the base of the pan in a thin even layer. Cook for 45–60 seconds until firm and just golden, then flip over and cook on the other side for another 15 seconds.
- Tip out onto a plate and repeat with the remaining oil and batter, wiping the pan out with kitchen paper between each one.
- Top or fill with any sweet or savoury filling of your choice, using some of the ideas mentioned above!
Banana oat pancakes (American style pancakes)
This is particularly good recipe to have as an alternative breakfast, as it contains banana and oats. You could even add blueberries to the batter too!
Ingredients:
- 125ml oat milk or semi-skimmed milk
- 2 eggs
- 1 small banana
- 100g rolled oats
- 2 tsp baking powder
- few drops vanilla extract
- spray oil or tsp oil
- low fat yogurt and fruit to top
Method:
- Put the oats in a blender and pulse for about 20 seconds, or until it resembles flour.
- Add the milk, eggs, banana, baking powder and vanilla to the blender and blend to as smooth a mixture as you can get.
- Heat a non-stick pan over a medium heat and spray with oil, pour about 2 tbsp of batter into the pan and cook for 1-2 mins, until the base sets and bubbles appear all over the top. Flip and cook the other side for a minute. Repeat in batches, making sure the top looks dryish before attempting the flip, or the centre will collapse.
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Savoury pancakes and fillings
Pancakes can be versatile for either sweet or savoury fillings, why not try a few savoury options, see below for some of our favourite savoury recipes!
Show us yours!
Trying some of these recipes or tips? We want to hear about them!
Let us know your experiences and send us your pictures to communications@shsc.nhs.uk
