5 guilt-free recipes for Pancake Day

March 04 2019

Pancake Day is when we get together with our nearest and dearest and enjoy some fantastic homemade treats. Unfortunately, you can’t join in on the fun if you’re keeping an eye on your meals and sticking to a diet, right? Wrong!

Pancakes traditionally have a bit of a reputation for being full of fat and sugar, but they don’t have to be. We’ve created a list of delicious guilt-free recipes that everyone can enjoy, so whether you prefer sweet or savoury, you can celebrate Shrove Tuesday without your fitness plans taking a hit.  

Banana pancakes

Ingredients

  • 1 whole egg
  • 2 egg whites
  • 275ml of skimmed milk
  • 110g of plain flour
  • 1 banana
  • 25g of shredded coconut
  • Fresh pineapple (optional)

 

Method

  • Mash the banana and crack the eggs in a bowl, stirring until the mixture forms a paste
  • Add the milk and flour gradually until you have a nice smooth batter (there will be a few lumps due to the banana)
  • Heat a lightly greased griddle or frying pan on a medium heat and pour in a 2.5-inch wide portion of batter
  • Carefully flip the pancake after around 25 seconds or when it starts to brown.
  • Plate up your pancakes and add the shredded coconut and pineapple

 

The health benefits

Although their natural sugar content is on the high side, bananas provide a range of health benefits. As a great source of potassium, fibre and protein, bananas make a great addition to your pancake mix.

Coconuts are also fairly high on the sugar scale, however, they’re also full of iron and protein. Bananas and coconut should be enjoyed sparingly in your regular diet, but they’re a fantastic substitute for unhealthy pancake toppings like chocolate and syrup.

Apple pie pancakes

Ingredients

  • 110g of plain flour
  • 1 whole egg
  • 2 egg whites
  • 275ml of skimmed milk
  • 2 apples
  • 1 teaspoon of cinnamon
  • Half a teaspoon of powdered nutmeg
  • Low-fat Greek yoghurt

 

Pancake method

  • Crack the whole egg and egg whites in a bowl and mix
  • Add the milk and flour gradually and mix until you have a nice smooth batter
  • Heat a lightly greased griddle or frying pan on a medium heat and pour in a 2.5-inch wide portion of batter
  • Carefully flip the pancake after around 25 seconds or when it starts to brown.
  • Plate up your pancakes and add your toppings

 

Topping method

  • Slice your apples and stew them in a small amount of boiling water for a couple of minutes
  • Add your cinnamon and nutmeg and continue to heat through until the apples are nice and soft
  • Scoop your mixture on to your pancakes and add some Greek yoghurt

 

The health benefits

This healthy take on a classic apple pie packs all the flavour with none of the guilt! Apples are crammed full of antioxidants and are can even help to reduce the risk of developing cancer, hypertension, diabetes and heart disease.

Cinnamon is not only a delicious addition to your dishes but like apples, it’s full of antioxidants. This handy spice helps to fight off infections and can help to lower blood sugar levels.

As for Greek yoghurt, typical non-fat versions contain as little as 59 per calories per 100g and are a fantastic substitute for full-fat yoghurt.

Healthy peanut butter and jelly pancakes

Ingredients

  • 110g of plain flour
  • 1 whole egg
  • 2 egg whites
  • 275ml of skimmed milk
  • A dollop of natural peanut butter
  • An assortment of mixed berries
  • A teaspoon of Greek yoghurt

 

Pancake method

  • Crack the whole egg and egg whites in a bowl and mix
  • Add the milk and flour gradually and mix until you have a nice smooth batter
  • Heat a lightly greased griddle or frying pan on a medium heat and pour in a 2.5-inch wide portion of batter
  • Carefully flip the pancake after around 25 seconds or when it starts to brown.
  • Plate up your pancakes and add your toppings

 

Topping method

  • Combine the peanut butter and Greek yoghurt and mix together
  • Once smooth, add to your pancakes and top with the berries

 

The health benefits

Peanut butter is a not-so-secret weapon of those looking to build muscle. Full of protein, fibre and ‘good fats’, peanut butter (when eaten in moderation) is a great addition to your diet and the perfect way to top your pancakes.

Berries are full of vital vitamins and nutrients that your body needs. They’re also good for your skin, fight inflammation and taste amazing on pancakes!

Spinach, mushroom and low-fat cottage cheese pancakes

Ingredients

  • 110g of plain flour
  • 1 whole egg
  • 2 egg whites
  • 275ml of skimmed milk
  • A handful of spinach
  • A handful of mushrooms
  • A dollop of cottage cheese

 

Pancake method

  • Crack the whole egg and egg whites in a bowl and mix
  • Add the milk and flour gradually and mix until you have a nice smooth batter
  • Heat a lightly greased griddle or frying pan on a medium heat and pour in a 2.5-inch wide portion of batter
  • Carefully flip the pancake after around 25 seconds or when it starts to brown.
  • Plate up your pancakes and add your toppings

 

Topping method

  • Sauté your mushrooms in a low-fat oil or cooking spray for a few minutes
  • Once your mushrooms begin to go soft, add the spinach and cook until wilted
  • Spread across your pancakes and serve with a dollop of cottage cheese

 

Health benefits

Mushrooms may not be as glamorous as quinoa or chia seeds, but this underrated vegetable is full of potassium and can boost your bodies defences against cardiovascular diseases. If you’re feeling daring, you could even switch out your mushrooms for the portobello or shiitake variety for an extra punch of flavour.

Spinach is labelled a ‘superfood’ for good reason, as these lovely green leaves are brimmed with iron, protein and vitamins. Plus, it’s good for your skin and helps to keep your bones healthy.

Cheese is a guilty pleasure for most of us, but, instead of reaching for the cheddar or parmesan, this low-fat option will help keep your tastebuds satisfied.

Red peppers and turkey pancakes

Ingredients

  • 110g of plain flour
  • 1 whole egg
  • 2 egg whites
  • 275ml of skimmed milk
  • Red peppers
  • Turkey breast
  • Chillies (whole, flakes or powder)
  • Lime

 

Pancake method

  • Crack the whole egg and egg whites in a bowl and mix
  • Add the milk and flour gradually and mix until you have a nice smooth batter
  • Heat a lightly greased griddle or frying pan on a medium heat and pour in a 2.5-inch wide portion of batter
  • Carefully flip the pancake after around 25 seconds or when it starts to brown.
  • Plate up your pancakes and add your toppings

 

Topping method

  • Marinate your turkey breast in chilli and lime in the fridge for  a few hours (choose between finely diced chillies, chilli powder and chilli flakes, depending on how you like it)
  • Chop the red peppers and slowly roast them in the oven at a low heat
  • Once the peppers are nice and soft, add to a pan with a tablespoon of tomato passata and gently heat
  • Grill the turkey breast until thoroughly cooked (15-20 minutes should be fine) then dice into strips
  • Spoon the peppers onto your pancakes and top with your turkey breast
  • Grind some fresh black pepper and serve

 

The health benefits

Turkey is one of the leanest meats available and is a staple of healthy eating. Not only is turkey lower in calories than red meat, but, it’s also packed full of protein - perfect for helping you build up your muscles.

Red peppers are another great addition to a healthy meal plan. They’re rich in vitamins and antioxidants, most notably vitamin C, of which red peppers contains 300% of your recommended daily requirements!

Hopefully, we’ve given you some inspiration, so now you can create your own Pancake Day creations without needing to sacrifice your diet!

For more tips and advice of fitness and nutrition, head over to the DW Fitness First blog for more information and recipes.