Pancake Day: Have A Flippin’ Great Time!

Sweet, savoury, thick, thin, crispy, crepes, American pancakes, fruity or chocolaty … however you like your pancakes – there’s a whole host that you could enjoy this Shrove Tuesday.

Personally I love savoury pancakes more than sweet ones and a current favourite includes some herb flavoured ones with smoked salmon, yogurt or low-fat soured cream and pomegranate (sounds weird but works for me)! Add chopped herbs to the basic mix with plenty of seasoning and off you go. And also a simple Parma ham one with wilted rocket and onion.

Another is this pancake recipe with spinach, salmon, herbs and soft cheese. The salmon (I’ve used canned here but you could use fresh) is protein-rich and the spinach brings a super-food healthy element on this most calorific of days. It makes a great main course for all the family.

PANCAKES WITH SPINACH, SALMON, HERBS AND SOFT CHEESE

Ingredients

METRIC/US

2 X 213 g cans red or pink Alaska salmon

110 g plain flour/1 cup all-purpose flour

pinch/dash of salt

1 large egg

250 ml/1 cup skimmed milk

2 tbsp chopped fresh chives or dill

low-fat cooking spray or mist

200 g/7 oz young spinach leaves

100 g/4 oz soft light cheese with garlic and herbs

100 g/4 oz roasted red peppers in brine( from a jar), drained and sliced

salt and freshly ground black pepper

chopped fresh chives or dill to garnish

METHOD

1. Drain the salmon and remove the skin and bones if wished. Break into large chunks, cover and set aside.

2. Make the pancake batter by beating together the flour, salt, egg and milk in a large bowl, using a hand whisk. Stir in the chopped herbs.

3. Generously spritz a non-stick frying pan with low-fat cooking spray or mist, heat, add a quarter of the batter, tilting the pan so that it flows evenly over the surface. Cook for a few moments until set on the surface, then flip over to cook the other side. Make 4 pancakes in total.

4. Wilt the spinach leaves in a colander, pouring a kettleful of water over them. Drain really well, then tip into a bowl and add the soft cheese, stirring to mix.

5. Share the mixture between the pancakes and top with the salmon chunks and roasted peppers. Season and serve, garnished with chopped herbs.

SERVES 4

WLS PORTION:1/2-1

CALORIES PER PORTION: 355

PROTEIN: 32.9g

CARBOHYDRATE: 24g

FAT: 14.2g

But I’m guessing for most a sweet pancake is going to be a favourite and aside from the very basic with sugar and citrus juice there is much to choose from. Over the years I have enjoyed many and terrific combinations have included:

* strawberry conserve with melted white chocolate

* apricot conserve with honey and butter

* caramel spread with sultanas and Greek yogurt

* orange marmalade with dark chocolate shavings

* wild blueberry conserve in an American pancake mix with berries and syrup

* rhubarb compote with vanilla creme fraiche

* caramel spread with sliced banana

* cherry compote with thinly sliced apples and cinnamon

* wild strawberry conserve with whipped cream and fresh strawberries

* and a whole host of stacked pancakes ‘millefeuilles-style’ with every combination known to man

Some of these ideas can be made a little more bariatric-friendly by reducing the fat to a minimum and slashing the sugar considerably or replacing it with something else. One of the best compromises that I have come across is the next recipe which is an American style pancake made with sugar-free or no-added sugar choc chips (if you can find them if not use ordinary sparingly) that are stacked and drizzled with a warm reduced-sugar marmalade. They are great for a breakfast treat or Pancake day sweet alternative dessert. I used Streamline thin cut orange reduced-sugar marmalade for mine.

CHOCOLATE WHOLEMEAL MARMALADE PANCAKES

Ingredients

METRIC/US

60 g plain wholemeal flour/generous 1/2 cup wholemeal all-purpose flour

120 g self-raising flour/generous 1 cup all-purpose flour sifted with 1 tsp baking powder

2 tsp (additional) baking powder

1 medium egg, beaten

300 ml/11/4 cups skimmed milk

4 tbsp thin-cut reduced-sugar marmalade

30 g/scant 1/4 cup no-added sugar or ordinary dark chocolate chips

low-fat cooking spray or mist

METHOD

1. To make the pancake batter, combine the flours, baking powder, egg and milk and whisk to a smooth batter using a hand whisk.

2. Stir in half of the marmalade and the chocolate chips.

3. Generously spritz a frying pan with the low-fat cooking spray or mist and heat. Pour 2 tbsp of the batter into the pan and let it spread into a circle. Cook over a medium heat until you see bubbles rising and the top begins to set. Flip over and cook the other side until brown. Cook 3 or 4 at a time depending upon the size of your pan. Once cooked, keep warm on a plate under a folded tea towel while you cook the next batch.

4. Add 2 tsp water to the remaining marmalade and heat in a small pan until hot. Serve 3-4 pancakes in a stack drizzled with a little warm marmalade.

SERVES 4

WLS PORTION: 1/2

V suitable for Vegetarians

CALORIES PER PORTION: 260

PROTEIN: 9.5g

CARBOHYDRATE: 46g

FAT: 4.4g

I rarely have pancakes for breakfast during the week (they’re more of a weekend treat for me). This year however we’re having friends over on Shrove Tuesday for a bit of a pancake style supper. I’m going to make some of the savoury and sweet ideas featured here and others from the website (see the links below). For the wine-imbibers (and non-bariatrics) I shall supply wine, juices and other drinks but I’m often puzzled as to what to serve with the sweeter pancake options. I’m not a great lover of sweet dessert wines so my wine guru on this has suggested a William Hardy Shiraz. I’m told that ‘each glass displays rich plum and mulberry fruit flavours complemented by dark chocolate, vanilla and spice, with a soft, rounded palate – a perfect dessert option’. It’s tempting to just skip the pancake and go straight to the wine!