Pancakes

Serves 4

Ingredients:​​

  • 1 large egg, beaten

  • 175ml skimmed milk

  • 150g wholemeal plain flour, whisked in a bowl to remove lumps

  • 1 tsp unrefined sugar (optional)

  • 1 tsp cinnamon (optional)

  • 1 tsp baking powder

  • 1 heaped tbsp of cholesterol or olive oil spread, melted

  • Fat free greek yoghurt

  • High quality maple syrup

  • Strawberries, blueberries and bananas

Method:

  • In a big bowl or jug, beat the milk and egg together.

  • Add in the dry ingredients (flour, baking powder, sugar and cinnamon) and whisk thoroughly until smooth and bubbly.

  • Add the melted 'butter' and whisk. 

  • Leave in the fridge for half an hour to develop. 

  • Heat a flat and ungreased non-stick frying pan or griddle.

  • Ladle dollops of the mix onto the pan.

  • Flip over when bubbles appear on the top. Try to splat them down quickly so you get the lovely flat 'foot' of an American-style pancake on the bottom side. 

  • While it's cooking, lift the bottom of the pancake to see if it's browning well. If it's getting too dark, too quickly, turn down the heat. 

  • Serve with a dollop of yoghurt, lots of fresh fruits and a drizzle of quality maple syrup. 

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Health

  • Each serving is around 244 calories, not including the toppings. 

  • There is just 0.6g of saturated fat per serving. 

  • Using wholemeal flour can help lower cholesterol.

  • Wholegrains increase the intake of dietary fibre, which is beneficial to heart-health. They're also very filling so you can get away with a smaller portion, should you wish. 

  • Using maple syrup as a sweet topping means it will be slightly lower on the glycaemic index, meaning it will cause a slightly less dramatic spike in your blood sugars. 

  • It has 30% of your daily vitamin D requirement and 34% of your daily calcium requirement, vital for healthy bones. 

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