Savoury or sweet; thin and lacy or thick and fluffy; American or French; piled high or folded flat; basic with lemon juice or stuffed with fruit and a drizzle of indulgent choc shot or sugar-free syrup – there’s a pancake for you. And Shrove Tuesday is the day to have them as a treat.
In years gone by we have given recipes for the basic bariatric-friendly one (see here) and umpteen variations to tempt the most sensitive pouch or jaded palate (see a round-up below). This year we’ve come up with a different one
– a more grown-up affair using a new soft goat’s cheese in the make-up and a more ‘adult’ fruity topping.
But let’s not get too flippin’ excited as yet and take our time over choosing the best option for us. Do you want your pancake to still be somewhat healthy? If so, read on … if this isn’t a priority then scroll on down to the recipes ….
Shrove Tuesday: 6 Ways To Have Your Healthiest Pancake Day!
Everyone knows that an ordinary Tuesday is so much more exciting when pancakes are involved!
If you want to enjoy your Shrove Tuesday without sacrificing your waist, don’t worry! We’ve asked some experts for their top 5 ways to make Pancake Day as nutritious as possible:
Add Some Protein Powder
If you want your pancake to keep you feeling fuller for longer, sprinkle a bit of protein powder into your mix.
Nutritionist, Cassandra Barns, explains:
“Including protein in your meal helps slow down digestion, leaving you feeling more satisfied and fuller for longer. This in turn can help with weight loss, as you’re less likely to have as many calories.
“To ensure you’re getting your daily dose of protein try a plant based protein powder. They are easy to digest and can be kept low-calorie. They can be used to make smoothies or shakes, and also added to savoury foods such as stews and soups too.”
Choose Your Toppings
It’s easy to make a healthy choice when it comes to pancake toppings. Instead of piling on the sugar and lemon, go for some berries which will give you at least 1 of your 5 a day and put you on the path towards glowing skin. Shona Wilkinson, nutritionist at SuperfoodUK.com says:
“Berries such as blueberries, raspberries and blackcurrants are excellent sources of vitamin C. This vitamin is vital for the formation of collagen, which gives our skin structure and elasticity. Vitamin C is also an antioxidant, protecting our cells from damage; and berries also contain many other plant nutrients that may work as antioxidants in the body, such as the quercetin, catechins, and resveratrol. Another advantage of berries over most other fruits is that they are lower in sugar (a diet high in sugary foods can speed up skin ageing). Berries are great added to plain yoghurt, with some chopped nuts – an ideal snack or breakfast option.”
If you’re feeling a little adventurous in the kitchen, you could experiment with pumpkin seeds as a topping. Dr Marilyn Glenville, the UK’s leading nutritionist and author of ‘Natural Alternatives to Sugar’ says:
“These nutritional gems are excellent sources of zinc, one of the most important minerals for maintaining healthy, happy skin. It is thought that as much as 20% of the body’s zinc is stored in the skin, and it has a major role in growth and healing.”
Indulge Your Sweet Tooth
Can’t stay away from the chocolate sauce? Switch it up this year with a healthier option of cacao, Cassandra says:
“Raw cacao is one of the best food sources of magnesium – a mineral that many of us don’t get enough of in our diets. Magnesium is essential for energy production, for a healthy brain and nervous system, for our muscles, and for strong bones and teeth. Magnesium may also support a healthy blood pressure. The magnesium in raw cacao also makes it a natural energy booster; is especially effective as an energy booster as it contains small amounts of unrefined coconut sugar, which provides slow-releasing, sustained energy without the sugar rush. Cacao is also a source of iron, which builds the blood and helps to transport oxygen around our body, as well as potassium, copper, zinc, manganese and selenium.”
Go Crazy For Coconuts
Take a leaf out of Miranda Kerr’s book and make the swap to coconut oil! Not only will it give your pancakes an extra sweet taste, you will feel the benefits long after you’ve finished your pancakes. Shona says:
“Coconut oil has gained popularity in recent years, and with good reason. Although it is a saturated fat, it behaves differently in the body to saturated fat from animal foods. One of the most well known ways of using coconut oil is in cooking. This is because it can be heated to high temperatures for baking, frying and roasting, without the fats being damaged. This makes it different from vegetable oils, including olive oil that can become damaged or ‘oxidised’ – at high temperatures. This then makes the oil a source of free radicals that may be detrimental for our health.”
Switch Up Your Flour
The central ingredient to any good pancake is the flour however instead of reaching for the plain flour why not opt for a healthier alternative like buckwheat flour instead.
According to nutritionist Cassandra ” Buckwheat flour is naturally gluten-free and very nutritious. Like dark chocolate, it’s rich in magnesium, known as ‘nature’s tranquiliser’. It’s also a great source of iron, zinc and B vitamins to support energy and your immune system.”
This year’s pancake recipe is proper grown-up affair and made with spreadable goats’ cheese (if you can’t locate then replace with a low-fat soft cheese of your liking). The fruity topping is made with fresh mandarins, cranberries and a slug of brandy. Again feel free to use canned mandarins in unsweetened juice if you prefer (or other fruit) and leave out the brandy if you wish – it will still be super indulgent and special enough for a sophisticated pancake take on Shrove Tuesday.
SPICED CHEESE PANCAKES
250 g/8 oz spreadable goats’ cheese (I used Delamere Dairy brand)
1 tsp ground mixed spice
3 eggs, separated
50 g plain flour/½ cup all-purpose flour
pinch of salt
1 tbsp caster/superfine sugar or equivalent artificial sweetener
few drops oil or low-fat cooking spray
Optional ‘Grown Up’ Topping:
4 tangerines, peeled and pith removed
sugar or sweetener to taste
50 g/2 oz cranberries
1 measure brandy (optional)
- To make the pancakes, mix the cheese with the mixed spice and egg yolks. Beat in the flour and salt.
- Whisk the egg whites until stiff then whisk in the sugar or sweetener. Fold into the cheese mixture with a metal spoon.
- If making the filling place the tangerines in a small pan with sugar or sweetener to taste. Set over a low heat and stir occasionally until the tangerines release some of their juice and the mixture becomes a little syrupy. Stir in the cranberries and add the brandy if using. Remove from the heat and set aside while cooking the pancakes.
- To cook the pancakes, spritz a non-stick frying pan with a little oil or low-fat spray. Heat, add 3 large spoonfuls of the prepared batter onto the pan. Cook for 2 minutes or until set, flip over and cook for 1-2 minutes until lightly coloured on both sides. Remove and cook the remaining batter to make a total of 12 pancakes.
- To serve, divide the pancakes between 4 plates and spoon over the warmed fruit mixture if liked.
WLS PORTION: 1/3-½
V suitable for Vegetarians
CALORIES PER PORTION (without topping and using sweetener): 240
Image courtesy of www.delameredairy.co.uk
PANCAKE RECIPE ROUND-UP
Parma Ham Pancakes (recipe here)
Pancakes with Spinach, Salmon, Herbs and Soft Cheese (recipe here)
Herb Pancakes with Smoked Salmon, Pomegranate and Soured Cream (recipe here)
Viva Strawberry Scotch Pancakes (recipe here)
American Style Blueberry Pancakes (recipe here)
Wholemeal Pancakes with Winter Fruits (recipe here)
Cherry Pancakes (recipe here)
Chocolate Wholemeal Marmalade Pancakes (recipe here)
Banana and Strawberry Pancakes with Choc Shot Drizzle (see intro)